2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace ➔Effort = 5/10 then 10/10 ➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time ❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗ 00:00 Introduction 02:27 Warmup 07:34 RowAlong Workout 38:16 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.