Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end ➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher! ❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗ 00:00 Introduction 02:46 Warmup 07:38 RowAlong Workout 38:42 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.