| hh:mm:ss | % Resistance | Cadence | Type |
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Row fast for 3, then take an active rest, then go faster for 2, rest, and yes, go faster still for 1. Then do it all over again! You don't have to row this at lunch! Join me any time you have 20 minutes free for a rowing workout. đ 25 Minute Lunchtime Row - 3/2/1 x 2 đ ⶠWARM UP - 5 Minutes - Straight into the main workout: ⶠWORKOUT - 20 Minutes as: â 3 Minutes - 28spm / 2K+5 pace - Then 1 minute active rest (20spm / 2K+20 ish) â 2 Minutes - 30spm / 2K+2 pace - Then rest as above. â 1 Minute - 32spm / 2K Pace or faster - Then 4 minutes active rest ââââââREPEAT! (BUT NOT THE FINAL 4 MINUTE REST)âââââ
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