RowAlong 10K Plan - W8S1 - 5 x 8 minutes - Max Intensity RowAlong

Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.

🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️

➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes

➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)

➔Speech = Tough - then unlikely!

❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗

If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.

Get bonus content on Patreon

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