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 bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! * 00:00 Introduction 01:54 Warmup 07:20 RowAlong Workout 38:22 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.