RowAlong 10K Plan - W3S5 - 10 min and 5 min intervals Indoor Rowing Workout - Hard Tempo Effort

Work on maintaing your intesity and pace for those longer rows with this interval workout.

🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️

➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace

➔Effort = 7-9/10

➔Speech = You can talk - but not constantly.

❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete the interval. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover before the next interval. But importantly, you won't need to stop. You can keep going until the next rest period.

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