RowAlong 10K Plan - W1S5 - 20 sec x 20 (Three times) Indoor Rowing Workout - Hard Effort Row!

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️➔Pace Guide = 2K+20 then 2K+5 ➔Effort = 5-6/10 then 7-8/10➔Speech = Tough, but you can talk a bit❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and allow yourself to fall below 2K+20. You may think you want to go faster than 2K+5 for the more intense effort, but if it costs you your 2K+20 pace - DON'T! ❗At the same time, this isn't meant to destroy you - this isn't a MAX / TOP tier workout. If you're doing the 10K Plan - then this workout - 10KW1S5 is meant to finish the first week strong, but with the knowledge that 10KW2S1 is also a HARD workout, this is meant to just keep that engine powerful and purring - while also being part of the very beginning of the 10Km plan.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.