Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.

🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: MAX Effort - High rate, High Pace

➔Effort = 10/10

➔Speech = Don't even try

❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. ❗

The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.

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Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info)

➔Effort = Starts at 5/10

➔Speech = Comfortable

❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. ❗

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After a short introduction to the 12 Rows of Christmas, I get into the first row. " 1 Spicy Start "

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.

🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide

Row 5 mins at 20 strokes per minute and 2K+18 pace

Row 3 mins at 24 strokes per minute and 2K+5 pace

(See below for 2K Pace info)

➔Effort = Starts at 6/10 - then 8-9/10

➔Speech = Comfortable - then tough

❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗

The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!

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Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial!

Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout.

🚣4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️

➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info)

➔Effort = 6/10 then 10/10 for 30sec (x6)

➔Speech = Comfortable - then a bit tougher (x 6)

❗ This is just about adding a bit of zing to a standard 30 minutes at 20spm. It probably shifts it out of the typical Bottom Tier Workout, and closer to the Mid Tier (which is why both Chillis are on the thumbnail image). But you'll still get the fitness benefits of this workout, and a chance to concentrate on how you're putting a LOT of power into the machine over those 30 second power strokes. ❗

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Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard!

🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️

➔Pace Guide = Start at 2K+10 and then 2K+20

➔Effort = Starts at 8/10 - then 5/10

➔Speech = Tough - then (after a minute or so) easy

❗ This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days before, with a rest day inbetween should mean that your 'gears are greased' nicely after this row, and you won't have tired out your muscles or energy system. Then take that day off to fully recharge - and get ready for your time trial! ❗

This row is designed more for longer TT's (6K and longer) but it still works for a 5K or a 2K.

And to be honest, it's a good row for those who aren't used to rowing for that long either. 3 minutes hard and then 17 minutes easy will give you a great workout if you're new to rowing.

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Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout.

🚣Alternate 18spm and 20spm every 3 minutes 🚣‍♀️

➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)

➔Effort = 5/10 - maybe 6

➔Speech = Comfortable

❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗

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Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.

🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️

➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes

➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)

➔Speech = Tough - then unlikely!

❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗

If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.

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Get used to working at tempo row pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pace.

🚣2 x 20mins at 24spm with 2 min rests 🚣‍♀️

➔Pace Guide = 2K+12 (see below for 2K pace info)

➔Effort = 8/10

➔Speech = Tough

❗ For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You may start your 10K around 2K+12 pace, but as the Km's tick off, you'll improve your pace. So when you think about it - this is easy! ❗

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Slow it down and fall in love with low rate rowing as you take the time to build your fitness and technique.

🚣Start at 2K+23 and increase every 4 minutes 🚣‍♀️

➔Pace Guide = Start at 2K+25 and end at 2K+7

➔Effort = Starts at 4/10 - ends at 10/10

➔Speech = Comfortable

❗ Give yourself time to regenerate and build your "Tank of power" with this low rate, slow pace row. Spend the time working on your rhythm and flow, and get into the groove of 18spm ❗

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Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.

🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️

➔Pace Guide = As fast as you can go at 20spm

➔Effort = Power = 10/10, Cardio probably about 7/10

➔Speech = You be able to speak, in between grunts of power.

❗ The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a good,powerful posture and straight arms as you drive your feet into the machine. And if you feel anything weird - stop. You need to make sure your body is ok to do these MAX POWER strokes. If you're unsure - check with a doctor. Row with a good stroke, you'll be fine - but I just want to put this warning out there!!! ❗

Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)

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