RowAlong to the YouTube video here: https://youtu.be/T9pQ64yaQKA How do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 (This is a re upload, with the correct stroke rate in the GFX!) 🚣 ROW 6: 10 minutes at Low Intensity for 30 sec then MAX Intensity for 30 sec x 10🚣 WARMUP: 5 minutes WORKOUT: 10 minutes: Alternate LOW and MAX intensity chunks of 30 seconds rowing PACE GUIDE: 2K+18-20 then around 2K Pace EFFORT/RPE: 5/10 then 9/10 SPEECH: It'll get harder as the workout continues ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉ ‼ 2K Pace Info ‼ If you're unfamiliar with 2K pacing guides: 1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so). 2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace. 3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06. 4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).