Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K pace and faster (See below for 2K pacing info) ➔Effort = 10/10 ➔Speech = Hard ❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗ 00:00 Introduction 03:15 Warmup 00:02 RowAlong Workout 39:53 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.