RowAlong - 20 x 1min hard at 24spm / 1min easy

IMPORTANT - Set your drag factor for the warm up, and leave it there.

After a 4 minute warmup (or longer if you require) row: 20 x 1minute hard / 1 minute easy

The 1 minute hard should be at 24spm and at 2K+5-7 The 1 minute easy should just be a light row, or stopped altogether. But you should look to improve the 1 minute hard through the session.

The pace guide is a minimum. I want you to overload the stroke and go faster than 2K+5-7 for the whole session.

If you prefer an effort/10 rating - then you'll start this at 8/10 and end at 10/10 A total of 40 minutes - that, trust me, absolutely flies by.

As always, just follow my for the right stroke rate. I'll keep you right and hopefully I'll keep you motivated through the session too. Not as much chat as normal from me on this one during the hard effort - as, well, it's hard! But I'm still waffling away.

For more about what I'm doing here - check out pdprowing.com - for more about Indoor Rowing in general, check out www.indoorrowinginfo.com Both of these websites also have Facebook profiles, just search RowAlong or IndoorRowingInfo. Keep strong and stay safe.