30 Days of 30 Minute Rows - Row 5 - MID Intensity

A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the seriesA massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase➔Effort = 5/10 up to 8/10➔Speech = Comfortable, but climing up to toughRising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.***00:00 Introduction02:06 Warmup07:17 Main RowAlong Workout38:20 Cooldown and time to stretch while I sign off.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.