RA 30/30-23
youtu.be/GZ4GtSXX1hA

Get your push on and get that pace up one minute at a time on the rowing machine
🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.

➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace
➔Effort = 5/10 then 10/10
➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time

❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-23 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) 🚥

00:00 Introduction
03:35 Warmup (continue when finished if needed)
10:05 Main Session
42:11 Cooldown and time to stretch while I sign off.
app.erg.zone