RowAlong 10K Plan - W4S5 - 15mins x 3 Indoor Rowing Machine Workout - Split into 5/4/3/2/1mins increasing pace

A workout which starts easy and ends hard. Three times. Perfect for a good sweaty row without leaving you gasping for air on the floor!🚣15mins x 3 with 2 min rests - split into 5/4/3/2/1min chunks 🚣♀️➔Pace Guide = 2k+18/15/12/9/5➔Effort = 5-9/10➔Speech = Starts Comfortable, Ends Tough.❗ Get used to how stroke rate and more power from the legs increases your pace. Make sure to go faster through each time 'chunk' in order to maintain negative splits. And if you want to make this slightly tougher, start the LAST interval at 2K+16 and increase the same amounts. ❗If you're rowing this as part of the 10K plan, then it's 10KW4S5 - and is the final 'Hard' row of the week. This is like a micro-cosm of a 10K row, a long tempo section, then increasing pace towards the end.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.