Zero to Hero 35 - 7/5/3/1mins - Hard or MAX effort Row

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+1226spm at 2K+9 28spm at 2K+5 30spm at 2K+2 If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last. 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.