Row 20 x 1 minutes with 1 minute rests. https://youtu.be/gA6E7oMSqAA Warning - this is one of my toughest RowAlong Workouts - I take myself to the limit. Can you do the same? This workout will help you increase your speed for any sprint distance. 🚣20 x 1 minute with 1 minute rest. 🚣‍♀️ The first 4 at 24spm The next 4 at 26spm The next 4 at 28spm The next 4 at 30spm The Last 4 at 32spm ➔Pace Guide = MAX MAX MAX (at the right rate)! ➔Effort = Starts at 10/10 - ends at 12/10! ➔Speech = If I could have breathed out my ears, I would! ❗ Your speed comes from either power, or stroke rate. Let this workout develop your ability not only to row fast with both of these tools, but prove how combining them both will make you even faster. And this row will build your mental strength to hold on to the end of your race. Keep your pace up, even when your body is screaming to slow down. This is a MAX EFFORT ROW - only do this if you're fit and strong enough to do it without any medical issues. ❗ An incredible standalone rowing workout whenever you want to work on pace at the limit - but also fits into the 1000m plan as Week 3 Session 3.