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 the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.*** 00:00 Introduction 01:55 Warmup 06:47 RowAlong Workout 37:30 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.