New rower? Experienced? Just use the rower in the gym for cardio? This row will suit you just fine.

🚣Alternate easy rowing with hard rowing every minute for 10 minutes🚣‍♀️

Well, not quite. Here's what you'll do.

1) Light rowing while I explain the session if you want to warm-up

2) Slightly faster rowing for 2 minutes at 20 strokes per minute

3) REALLY FAST rowing for 1 minute at 30 strokes per minute

4) Back to that 20 strokes per minute pace

5) Back to that really fast 30 strokes per minute pace

6) Back to that 20 strokes per minute pace

7) Back to that really fast 30 strokes per minute pace

8) Back to that 20 strokes per minute pace

9) Back to that really fast 30 strokes per minute pace

10) Slow it down to use the last 1 minute as a cool-down.

❗The reason for the 30 strokes per minute rate 'cap' is so that you don't "Fly and Die" and go too fast. You're meant to last the whole 10 minutes. But you're also meant to find this really tough - so make sure to push the fast chunks FAST! ❗

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