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 the pace guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable. ❗ 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 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.