Ep 6 - 4min plus 1 min x 4 - Indoor Rowing Workout

TOP Tier Workout - All depends how you row it 4mins at 2K+12 then 1 minute MAX x 4 After a 4 minute warmup, row: 

4 minutes at 24spm and at 2K+12 pace.Then (with no rest) 1 minute at 30spm and MAX EFFORT Rest 2 minutes.  Repeat 3 more times. This means a 7/10 effort for the 4minutes and a 10/10 effort for the 1 minute if you work on that way of thinking. Stick to your target - and / or improve. DO NOT BACK OFF. This session only works if you hold your target. Backing off will not help you get better. As usual stick with me for the stroke rates. (Even when the monitor throws me off) Go to www.rowalong.com for info about RowAlong and to check out the YouTube videos. Go to www.indoorrowinginfo.com for more about indoor rowing in general Go to www.fmrowing.com to check out the training plan whose Workout Of The Week this is based on.

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