https://youtu.be/cXvWRqVPppg Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end ➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher! ❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗ I've made them all 2 minute intervals to keep this as a rankable 30 minute workout, without any pauses between the rate changes. 🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-21 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥 This row was originally streamed live through YouTube, but I've edited on a proper intro and outro. 00:00 Introduction 02:34 Warmup 08:32 Main Session 40:06 Cooldown and time to stretch while I sign off.