RowAlong 10K Plan - W8S5 - Post Time Trial Shakedown 30

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial!

Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout.

🚣4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️

➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info)

➔Effort = 6/10 then 10/10 for 30sec (x6)

➔Speech = Comfortable - then a bit tougher (x 6)

❗ This is just about adding a bit of zing to a standard 30 minutes at 20spm. It probably shifts it out of the typical Bottom Tier Workout, and closer to the Mid Tier (which is why both Chillis are on the thumbnail image). But you'll still get the fitness benefits of this workout, and a chance to concentrate on how you're putting a LOT of power into the machine over those 30 second power strokes. ❗

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