RowAlong 10K Plan - W5S1 - 4 x 8 mins Indoor Rowing Machine Workout - HARD ROW

Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.

🚣 4 x 8 mins with 2:30 rest between 🚣♀️

➔Pace Guide = 2K+12 then 2K+5

➔Effort = 7/10 then 9/10

➔Speech = Tough

❗ Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute lead in and the 2:30 rests. Remember - a TOP intensity workout is one that takes you to a point where you think you can't continue. This one should just take you to a point where you really have to push hard in order to continue. ❗

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 2:30 minutes, which lets you recover - and the next interval will get to that point a little quicker. But importantly, you won't need to stop. You can keep going until the next rest period.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.