{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"","title":"RowAlong 10K Plan - W1S5 - 20 sec x 20 (Three times) Indoor Rowing Workout - Hard Effort Row!","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1698481466849-37aa189289e1ee33250dec0704070af0.jpeg?height=200","description":"

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.

🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️


➔Pace Guide = 2K+20 then 2K+5

➔Effort = 5-6/10 then 7-8/10

➔Speech = Tough, but you can talk a bit


âť— This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and allow yourself to fall below 2K+20. You may think you want to go faster than 2K+5 for the more intense effort, but if it costs you your 2K+20 pace - DON'T! âť—


At the same time, this isn't meant to destroy you - this isn't a MAX / TOP tier workout. If you're doing the 10K Plan - then this workout - 10KW1S5 is meant to finish the first week strong, but with the knowledge that 10KW2S1 is also a HARD workout, this is meant to just keep that engine powerful and purring - while also being part of the very beginning of the 10Km plan.



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