RowAlong 10K Plan - W3S5 - 10 min and 5 min intervals Indoor Rowing Workout - Hard Tempo Effort

Work on maintaing your intesity and pace for those longer rows with this interval workout.🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace➔Effort = 7-9/10➔Speech = You can talk - but not constantly.❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete the interval. ❗The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover before the next interval. But importantly, you won't need to stop. You can keep going until the next rest period.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.