A 20 minute Row alternating Low and High intensity

You don't have to row this at lunch! Join me any time you have 20 minutes free for a rowing workout. 

🚣‍♀️You'll have noticed that I'm not doing this on a Concept2.  But that's ok - the machine may be different, but the workout design is exactly the same.  Row with me to keep stroke rate and then listen to me, or watch the graphics to know what intensity to row at.  🚣‍♂️

🌟 20 Minute Lunchtime Row Alternating Stroke Rates 🌟

▶ WARM UP -   4 Minutes
▶ WORKOUT -  20 Minutes as 1 minute Intervals Alternating 20spm and 30spm - No rests
▶ INTENSITY - 20spm at 5/10 Effort (Around 2K+18-20 pace) 30spm at 9/10 Effort (2K+2 or faster)

‼ 2K Pace Info ‼
If you don't know what a 2K pace is, here's what to do. 

1) Row a 2000m time trial as fast as you can (as long as you're healthy enough to do so)
2) Divide the final time by 4 to give your average time to row 500m.  That's your 2K pace. 
3) So if you rowed 2000m in 8:24 - your 2K training pace is 2:06 
4) Add or subtract from that pace as guided.   2K+18 means you go 18 seconds slower (2:24 in this example) or 2K-5 means you'll go 5 seconds faster (2:19 pace in this example)