After two tough days, and another one in Day 30 - back off the intensity in this simple row.

🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️

30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)

➔Pace Guide = 2K+20 (See below for 2K pacing info)

➔Effort = 5-10/10

➔Speech = Comfortable

❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗

00:00 Introduction

01:51 Warmup

06:56 RowAlong Workout

38:57 Cooldown and time to stretch while I sign off.

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Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm

(SPM+ Strokes per minutes)

➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info

➔Effort = 5-10/10

➔Speech = Comfortable to start, then harder - then HARD!

❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗

The timing of the Graphics is wrong on this - I need to come back and fix it at the end of the month. So please stick to 15 / 10 / 5 - rather than the on screen GFX.

00:00 Introduction

02:20 Warmup

07:31 RowAlong Workout

38:48 Cooldown and time to stretch while I sign off.

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Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.

Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm

🚣MIDTier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.

➔Effort = 5-9/10

➔Speech = Comfortable to start, then harder - then easier, then HARD!

❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗

00:00 Introduction

02:27 Warmup

07:39 RowAlong Workout

38:45 Cooldown and time to stretch while I sign off.

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Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times.

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K + 18 (don't stress about pace for the 15's)

➔Effort = 5-6/10

➔Speech = Breathing a little harder, but ok to speak

❗ The 20spm part of this row should be 'bread and butter' for you. But the 15spm may slightly knock you out of your comfort zone. It's about slowing down the recovery to allow yourself to develop the right flow between the phases of the stroke - arms away, rock over hips, knees bend. If you're a bit sticky with your technique, this slow rate for 60 seconds will help.❗

00:00 Introduction

02:07 Warmup

07:00 RowAlong Workout

38:07 Cooldown and time to stretch while I sign off.

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This 30 minute row is over before you know it due to the short intervals.

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Change every two minutes from 18/20/22/20/18 strokes per minute

➔Pace Guide = 2K + 20/18/15/18/20 x 3

➔Effort = 5-6/10

➔Speech = Heart rate will be up, breathing harder, but ok to speak

❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗

00:00 Introduction

02:50 Warmup

08:18 RowAlong Workout

39:11 Cooldown and time to stretch while I sign off.

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This 30 minute row is over before you know it due to the short intervals.

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Change every two minutes from 18/20/22/20/18 strokes per minute

➔Pace Guide = 2K + 20/18/15/18/20 x 3

➔Effort = 5-6/10

➔Speech = Heart rate will be up, breathing harder, but ok to speak

❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗

00:00 Introduction

02:50 Warmup

08:18 RowAlong Workout

39:11 Cooldown and time to stretch while I sign off.

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2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.

➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace

➔Effort = 5/10 then 10/10

➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time

❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗

00:00 Introduction

02:27 Warmup

07:34 RowAlong Workout

38:16 Cooldown and time to stretch while I sign off.

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Make a low stroke rate row a challenge by covering the pace on your monitor

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force!

➔Pace Guide = Start at 2K+18-20 (hopefully!)

➔Effort = 5 or 6/10

➔Speech = Out of breath a bit, but comforttable

❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.❗

00:00 Introduction

02:01 Warmup

07:29 RowAlong Workout

38:50 Cooldown and time to stretch while I sign off.

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Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end

➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!

❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗

00:00 Introduction

02:46 Warmup

07:38 RowAlong Workout

38:42 Cooldown and time to stretch while I sign off.

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Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm

🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again

➔Effort = 5/10 to 7/10

➔Speech = Comfortable, then a bit tough - then comfortable again

❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past. How you start the row will dictate the intensity. Keep it easy (+22/24) for a LOW intensity row, but if you start at +20 - it's likely to feel more like a MID intensity on my Pyramid.❗

00:00 Introduction

02:40 Warmup

08:02 RowAlong Workout

39:22 Cooldown and time to stretch while I sign off.

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