https://youtu.be/OESoK-kTSX0 Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP intensity row (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough *** The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.*** This was streamed live to YouTube while racing on the ErgRace app - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series. Join me at 0900 UK time every Sunday in November (2021) if you want to RowAlong live. TheWarm up and Cool down exist as individual sessions here on ErgZone. I recommend bookmarking them so you can load them up quickly.