30 Minute RowAlong - MID Intensity Row - WITH MUSIC - 25

Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times.

➔Pace Guide = 2K + 15-16 - then 2K pace or better

➔Effort = 6/10 then 9-10/10

➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗

This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗ 00:00 Introduction 02:08 Warmup 06:45 RowAlong Workout 37:34 Cooldown and time to stretch while I sign off.