Climb onto your rowing machine and join me as we walk through the forest, and possibly get into a few bits of trouble...
Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower.
There's a 4 minute easy start followed by short pace change intervals.
Based around the following intensities:
Easy - about 5/10 effort at a lowish stroke rate
Hard - about 7/10 effort at a slightly higher stroke rate
Sprint -10/10 max effort and high stroke rate
Power - Put max effort into a low stroke rate.
If you want to row a more serious and focussed workout, take a look at the main RowAlong workouts on this channel. But for a way to pass 20 minutes on the rowing machine with a mix of intensities, this should be a good workout for you.
The YouTube version of this (so you can see my hat) is here: https://youtu.be/W5eUqo5DOIM
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