RowAlong 10K Plan - W1S5 - 20 sec x 20 (Three times) Indoor Rowing Workout - Hard Effort Row!

2023-10-28

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️➔Pace Guide = 2K+20 then 2K+5 ➔Effort = 5-6/10 then 7-8/10➔Speech = Tough, but you can talk a bit❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT ...

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.

🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️

➔Pace Guide = 2K+20 then 2K+5

➔Effort = 5-6/10 then 7-8/10

➔Speech = Tough, but you can talk a bit

❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and allow yourself to fall below 2K+20. You may think you want to go faster than 2K+5 for the more intense effort, but if it costs you your 2K+20 pace - DON'T! ❗

At the same time, this isn't meant to destroy you - this isn't a MAX / TOP tier workout. If you're doing the 10K Plan - then this workout - 10KW1S5 is meant to finish the first week strong, but with the knowledge that 10KW2S1 is also a HARD workout, this is meant to just keep that engine powerful and purring - while also being part of the very beginning of the 10Km plan.

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