Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout
🚣5 x 6 minutes with 2 minute rests 🚣♀️
➔Pace Guide
3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)
2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)
1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort)
➔Speech
Easy
Harder
Tough
❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗
But for the very last 1 minute - go as fast as you can.
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