January Motivation 31 - Easy then FAST!

Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST! 🚣 Row 20 minutes at 20 strokes per minute, rest 3 minutes, then row 7 minutes as fast as you can🚣‍♀️➔Pace Guide for 20min = 2K+18➔Effort = 5-6/10➔Speech = Comfortable➔Pace Guide for 7min = As fast as you can➔Effort = 10/10➔Speech = Don't talk, breathe❗ If you're looking for a 30 minute workout that'll give you a bit of low rate technique work and then a fast finish - this is the one to pick! Similar to doing a 5K then a 2K - it'll help build you up for any race distance you're training for.❗00:00 Intro01:47 Warmup07:04 Main Session 38:03 CooldownFind 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.