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 whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.*** 00:00 Introduction 01:52 Warmup 06:46 Main Session 37:28 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.