RowAlong 10K Plan - W7S3 - 20 x 1 min Indoor Rowing Workout - Max Effort

Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️➔Pace Guide = As fast as you can go at 20spm➔Effort = Power = 10/10, Cardio probably about 7/10➔Speech = You be able to speak, in between grunts of power.❗ The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a good,powerful posture and straight arms as you drive your feet into the machine. And if you feel anything weird - stop. You need to make sure your body is ok to do these MAX POWER strokes. If you're unsure - check with a doctor. Row with a good stroke, you'll be fine - but I just want to put this warning out there!!! ❗Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)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.