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 have a light tweak to my intercostals, I'm likely to do that tomorrow instead..*** 00:00 Introduction 01:39 Warmup 06:16 RowAlong Workout 37:00 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.