Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace

➔Effort = 5-6/10 (more for the power strokes)

➔Speech = Comfortable

❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗

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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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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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A quick introduction for those who want to do the 12 Rows of Christmas. The main workouts are the same as before, so don't be alarmed if they seem familiar! But I wanted to introduce this series again as there's a Facebook Group to go along with it: Facebook.com/groups/12rowsofchristmas - all about support and tracking how you're getting on with it.

Good luck with this year's series!

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Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows!

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K pace and faster (See below for 2K pacing info)

➔Effort = 10/10

➔Speech = Hard

❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗

00:00 Introduction

03:15 Warmup

00:02 RowAlong Workout

39:53 Cooldown and time to stretch while I sign off.

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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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