Not got much time? This 25 minute row will fit in an awesome rowing workout for you.

Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times.

—- Row the 20spm sections at around 2K+18 pace (5-6/10)

—- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better)

It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle. 

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

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