RA HM W03R2 & RA 30/30-18
youtu.be/6asgV_xUfCI

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series.

Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes
🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+20-22
➔Effort = 5/10 (push as hard as possible on the 5 power strokes)
➔Speech = Comfortable, even with the power strokes

❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-18 under the RowAlong track which I've split the 30 minutes into 5 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
02:51 Warmup
08:35 Main Session
39:56 Cooldown and time to stretch while I sign off.
app.erg.zone