2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!
🚣TOP Tier row on my Intensity Pyramid🚣♀️
Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.
➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace
➔Effort = 5/10 then 10/10
➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time
❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗
00:00 Introduction
02:27 Warmup
07:34 RowAlong Workout
38:16 Cooldown and time to stretch while I sign off.
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