{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"","title":"30 Days of 30 Minute Rows - Row 1 - Medium Intensity","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1730534096936-cdeb177a-ecda-4dcd-8cac-4e5d8f7eeca9.jpeg?height=200","description":"

I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them!


Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm


🚣MID Tier row on my Intensity Pyramid🚣‍♀️


➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18

➔Effort = 7-8/10 then 5-6/10

➔Speech = A little tough, then easy - a bit like walking up stairs


âť— There's nothing too taxing about this row. Just stick to the pace guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable. âť—



00:00 Introduction

01:50 5 minute Warmup as I explain the pace guide

07:48 Main RowAlong Workout

38:32 Cooldown and guided stretching


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