This 30 minute row is over before you know it due to the short intervals. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Change every two minutes from 18/20/22/20/18 strokes per minute ➔Pace Guide = 2K + 20/18/15/18/20 x 3 ➔Effort = 5-6/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to...

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...

Make a low stroke rate row a challenge by covering the pace on your monitor 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! ➔Pace Guide = Start at 2K+18-20 (hopefully!) ➔Effort = 5 or 6/10 ➔Speech = Out of breath a bit, but comforttable ❗ Covering the monitor is really just to give this a bit of an added challenge, as 30...

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end ➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher! ❗ The 4 minute intervals...

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm 🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again ➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again ❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into...

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20 ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, should end ok again ❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5/10 (push as hard as possible on the 5 power strokes) ➔Speech = Comfortable, even with the power strokes ❗ Why the power strokes? Just to make it a bit more interesting. This workout is best...

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️ ➔Pace Guide = 15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or faster ➔Effort = Starts at 5/10 - ends at 10/10 ➔Speech = Comfortable - then gasping for air by the end! ❗ This one sneaks up on you. The...

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row at 18/20/22/18/20/22spm - changing every 5 minutes ➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases ➔Effort = 5-10/10 ➔Speech = Comfortable The rate changes are just here to keep it interesting, but also so you can develop that feel for how...

A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows. Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+15 or faster ➔Effort = Starts at 7/10 - ends at 8/10 ➔Speech = Won't be constant. Tough by the end! It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a...

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series. Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣‍♀️ ➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = Comfortable As day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I...

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute. 🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase ➔Effort = 6/10 (climbs to 7/10) ➔Speech = Slightly less comfortable than bottom tier This is a simple row, but the ramp up in exertion, and then...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series 5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+16-18 - don't stress pace for the 15s ➔Effort = 6/10 ➔Speech = Comfortable 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the...

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series 10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10 ➔Effort = 2/10 then 10/10 ➔Speech = Comfortable then VERY hard. This is a re-run of Day 3's workout - except where last time, we tried to keep...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series 30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Alternate 18/20spm every two minutes ➔Pace Guide = 2K+20/18 ➔Effort = 5-6/10 ➔Speech = Comfortable The 2 minutes really do make this one rocket past. It gives a chance to think about body positions and...

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times) 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+16 (Then 30 seconds fast) ➔Effort = 7/10 ➔Speech = Getting tough 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID...

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to...

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to...

I'm re uploading these for folks doing the November challenges A great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the series Change up a 20spm row by dropping to a VERY low stroke rate every 5:30 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm ➔Effort = 5/10 ➔Speech = Comfortable The point of the 12spm is just to slow the stroke right down - which will reveal...

A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase ➔Effort = 5/10 up to 8/10 ➔Speech = Comfortable, but climing up to tough Rising up from the...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the series Slow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes. 🚣A BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 ➔Effort = 5/10 ➔Speech = Comfortable After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some...

I'm re-uploading these to help anyone doing the November challenges. A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the series Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times. 🚣This row gets the red chilli, as it's a TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5 ➔Effort = Soft = 3/10 - Hard =...

I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them! A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the series Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5/10 ➔Speech = Comfortable ❗ I do...

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 ❗ There's nothing too taxing about this row. Just stick to...