January Motivation 25 - 24 Minute Row

24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time.Row 4 minutes at 24 strokes per minute and 2K+12 pace (7/10 RPE)Row 2 minutes at 20 strokes per minute and 2K+18 pace (5/10 RPE)Repeat 4 times. No Rests. You can change this workout to make it easier, by resting through those 2 minutes, or just paddling. Or you can make it harder by doing the 2 minutes of 20spm as full-power strokes. Or do one of each! Lots of different ways to row this workout - so come back to it and try it a different way if you like it! ❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗00:00 Introduction01:49 Warm Up06:19 Main Session31:18 Cooldown and stretching 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.