https://youtu.be/n3vPgXL5Fb0 A hard, tempo row that will leave you able to go faster for longer on the rowing machine 🚣 Row 24 minutes at 24 strokes per minute 🚣‍♀️ This is a MID Tier workout - which means it's a hard workout - but it won't push you into total exhaustion (that would be a TOP tier) but it IS a lot harder than a recovery / fitness building BOTTOM tier row. ➔Pace Guide = 2K+12 (see below for 2K pace guide info) ➔Effort = 7-8/10 ➔Speech = Not contstant ❗ At 2K+12 - this row is about developing the ability to hold a tougher effort for longer periods. The sprint work may be the flashy stuff, but this kind of row is what will give you the ability to know you can hold your pace in a race. Exposure to this kind of intensity, and the confidence it brings is essential ❗ You can just set the workout as a 24 minute piece, or use the ErgZone app to preprogramme the entire workout, from Warmup through to Cooldown. Look for the RA icon, and choose RA10. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.