12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout

Row for 60 minutes, changing stroke rate and pace every 5 minutes.🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm22spm 2-3 seconds faster than 20spm24spm 2-3 seconds faster than 22spm➔Effort = 5-8/10 (It will drift up through the hour)➔Speech = Should be ok. Maybe a little tough in the 24's❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.