🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️

➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4

➔Effort = 6/10 then 8/10 effort scale

➔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 12 minute workout, start the first 2 minutes at around 20 strokes per minute and a 6/10 effort. Then do 1 minute at around 28spm and about 8/10 effort. Repeat this 4 times.

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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