RowAlong 10K Plan - W4S3 - 10 x 3 minutes Indoor rowing Workout - Fast Row

Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween.

🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️

➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!

➔Effort = 8-10/10

➔Speech = Unlikely

❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗

This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important.

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