Another row lifted from the Build Me Up Playlist on YouTube to kick off the Zero to Hero series here on the podcast:

This 10 minute row will help build up your fitness as part of my Build Me Up series.

🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣‍♀️

➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this).

➔Effort = 6-8/10

➔Speech = Comfortable - may be a little tougher for the 28's.

❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

In this 10 minute workout, start the first 2 minutes at the rate and pace we did for the 7 and 5 minute workout. Then slow down to 20 strokes per minute. Then speed UP to 28 strokes a minute, followed by another 2 minutes of 20 strokes per minute, and another 2 minutes at 24.

Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.

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