A 20 minute Stroke Rate Pyramid Rowing Workout

20 minutes will fly by as you row up and down the stroke rate pyramid four times, increasing and decreasing pace as you go. 

🌟 20 Minute Lunchtime Row Stroke Rate Pyramid 🌟

▶ WARM UP -   4 Minutes
▶ WORKOUT -  20 Minutes as 1 minute at 20/24/28/24/20spm x 4
▶ INTENSITY -  Try to hold the paces below each time 
                     🚀 20spm at 5/10 Effort (Around 2K+18-20 pace)
                     🚀 24spm at 7/10 Effort (2K+12)
                     🚀 28spm at 8-9/10 Effot (2K+5 or faster)

🚣‍♀️You'll have noticed that I'm not doing this workout on a Concept2.  I'm now one of the trainers who makes videos for the Aviron Rowing machine. But I'm able to upload the workouts for free here too! That's nice of them, isn't it?  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.  🚣‍♂️

📚 CHAPTERS 📚
00:00 Intro
01:52 Warm Up
06:59 20 Minute Lunchtime Row Stroke Rate Pyramid Rowing Workout

‼ 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)