Ep 199 - 4 x 10 minutes TEMPO (Hard) Row

This won't feel easy. But it won't feel max effort either. A baby bear row. 

I revisit a row from a couple of years ago, updating the warmup and the cooldown, but re-running the main row itself. Cheeky, I know. 

🚣4 x 10 minutes at 24spm with 1 minute rests🚣‍♀️

➔Pace Guide = 2K+12-15

➔Effort = 7-8/10 

➔Speech = You'll be able to speak, but not much.

❗ Where you sit on the pace guide here will determine how tough it is. If you go for +12 - it's going to be a good hard slog, possibly taking you into more of a 9/10 area by the end. But if you sit on the slower end of the pace guide, it should still feel hard, but at that "Tempo Row" area, where you know you can manage it, as long as you keep concentrating on the power you're putting in. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, "RA RV1 - 4 x 10 / rest 1") or just set 43 minutes and RowAlong with me. 🚥

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