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12 Rows of Christmas - 8 Stroke Rate Changes

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 Rowing Machine



United Kingdom - English


Row for 32 minutes, but change stroke rate every four minutes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Changes are: 18/20/22/20/18/20/22/20

➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)  
➔Effort = 5-6/10
➔Speech = Comfortable

❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.