Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout

🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️

➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds

➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration

➔Speech = Comfortable

❗ Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2K

If you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. ❗

It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.

If you are doing this as a standalone row, you don't need to do the whole hour. Bail out at 15 mins / 30 / 45 if you're not keen on the idea of 60 minutes right now!

Follow me for stroke rate. Look at the screen for times and guidance. Listen to me if you want to hear me waffle for an hour, or put on some music and drown me out!

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