12 Rows of Christmas - 5 x 10 Minute Intervals - RowAlong Workout

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.➔Speech = Comfortable❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗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.