{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"","title":"RowAlong 10K Plan - W2S3 - 3 x 12 minute Indoor Rowing Workout - Tough Intensity Row","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1698743337884-5ec53bd25318b90a7a37443dba91cb10.jpeg?height=200","description":"

Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.

🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️


➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5

➔Effort = 5-6/10 then 8-9/10

➔Speech = Ok - then Tough


âť— Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times âť—


This is meant to be a mini version of a longer slog row like a 6K / 30 min / 10K - where you need to grind out the first two thirds or so - and then it starts to get tough.


As such, this is being used as 10KW2S3 - and is the hardest session of the week. You don't have to be on the 10K plan to get use out of this row though.



","author_name":"RowAlong"}