Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm 🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again ➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again ❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past. How you start the row will dictate the intensity. Keep it easy (+22/24) for a LOW intensity row, but if you start at +20 - it's likely to feel more like a MID intensity on my Pyramid.❗ 00:00 Introduction 02:40 Warmup 08:02 RowAlong Workout 39:22 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.