RA 30/30-11
youtu.be/_js7it_ePUU

10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout.
🚣TOP intentisty row 🚣‍♀️

➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10
➔Effort = 2/10 then 10/10
➔Speech = Comfortable then VERY hard.

*** This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last week are very interesting.***

🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-11 under the RowAlong track which I've split the 30 minutes into 1 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) 🚥
app.erg.zone