Best Concept2 Podcasts (2025)

1
RowAlong: Steady 20 to Find Your Why 28:56

1h ago28:56

28:56

This one’s about rhythm, purpose, and connection. After setting up and warming up, we’ll row for 20 minutes at a steady 20 spm — low intensity but high value, like climbing a never-ending staircase. Along the way, I’ll share a bit of my own story and help you reflect on yours. Let’s connect with our “why” for rowing and build some serious base fitn…

1
RowAlong: Technique & Tempo for A Sharper You 28:54

1d ago28:54

28:54

This workout blends cardio with a technique tune-up. After your warm-up, we’ll dive into a continuous 20-minute row focused on posture, stroke mechanics, and connection. I’ll guide you on how to move with precision while gradually building intensity. Close it out with a short cool down — and step off the machine feeling sharper, stronger, and more …

1
RowAlong: Progressive Power Layer Your Intensity 28:59

3d ago28:59

28:59

In this progressive session, we’ll gradually increase both stroke rate and intensity: 4 minutes at 20 spm, 3 minutes at 24, 2 minutes at 28, and finally 1 minute at 30. Then we repeat. With short rests between rounds, this is about building endurance without burning out. I’m with you every step — and stroke — of the way. 🌎 Find more at rowalong.com…

1
RowAlong: Pyramid Climb – Push to the Peak 29:26

8d ago29:26

29:26

We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley. 🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube…

1
RowAlong: Pyramid Repeats – Strength in Cycles 29:13

7d ago29:13

29:13

After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way. 🌍 Head over to rowalong.com and subscribe o…

1
RowAlong: Highs and Lows – 9 Intense Rounds 29:03

9d ago29:03

29:03

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block. 🌐 Visit rowalong.com for more workouts and don’t miss my Sunday…

1
RowAlong: Steady Build – Stroke by Stroke 28:41

11d ago28:41

28:41

We’ll start with a warm-up that transitions from low intensity into technical drills, setting you up for a solid workout. The main session gradually builds from 22 strokes per minute upwards, dialing in both your stroke rate and your pace. I’ll be right there to keep you focused, helping you maintain form and maximize every pull. 📢 Check out rowalo…

1
RowAlong: Pyramid Power – 25 Minutes of Progress 28:58

13d ago28:58

28:58

We’ll kick things off with a four-minute warm-up to get your body moving and break down the rowing stroke. Then it’s straight into a 20-minute pyramid-style session: three-minute intervals starting at 20 strokes per minute, gradually increasing in intensity before winding down with a two-minute cool down. I’ll guide you stroke by stroke, helping yo…

1
Short introduction to the Time for Change RowAlong Workout Series 1:11

13d ago1:11

1:11

Welcome to the Time for Change series. 8 workouts for you to squeeze in when you're short on time. Because I get it, I'm the same. Sometimes you only have like 25 minutes, half an hour in your day due to work, family, whatever, to get some kind of a workout. And what I want to make sure is that you're not wasting your time. The amount of times I go…

1
Episode 20: Interview with Josh Knight, British Rowing Indoor Open Champion 41:25

14d ago41:25

41:25

In the 20th episode of The Indoor Rower, Tony talks to Josh Knight, the 2024 crowned British Rowing Indoor Open Heavyweight Champion. Clocking in an eye watering 5:47.6 over 2000 metres. Josh’s journey into rowing wasn’t conventional. A former hockey player at the University of Liverpool, he only picked up an oar less than two years ago. Now at age…

1
35-Minute Rowing Machine Workout | Mixed Intervals for All Skill Levels! 39:53

15d ago39:53

39:53

Join this 35-minute rowing machine Follow Along workout designed for all fitness levels! Warm up, then power through intervals of low, mid, and max intensity. Perfect for any rower. Looking for an engaging RowAlong rowing machine workout? This 35-minute session is packed with mixed intervals to challenge your fitness level. We start with a 4-minute…

1
Episode 19: Interview with Richard Tomlinson, World Rowing Indoor Champion Hwt 55-59 1:01:20

1M ago1:01:20

1:01:20

In episode 19 of The Indoor Rower, Tony talks to Richard Tomlinson, a New Zealander residing in Australia who has taken the indoor rowing world by storm. At 59, Richard clinched the 55-59 World Rowing Indoor Gold Medal completing 2000m in an astonishing 6 minutes and 16 seconds plus winning the Australian Indoors earlier in the season and setting a…

1
Episode 18: 24/25 Season Summary 13:22

2M ago13:22

13:22

In episode 18 of The Indoor Rower, Tony reflects on the indoor rowing season which, has come to its natural close, as far as major competitions are concerned. He details his experience of competing in the British and World Rowing Indoor Championships, as well as highlight standout winners in different categories and detailing the other indoor event…

1
GET FIT FAST! 10x20 Seconds Max Effort | 1:20 Rests | Row Along 21:35

5M ago21:35

21:35

The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣‍♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀 ⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial …

1
BUILD POWER + SPEED + FITNESS! Rowing Sprint Challenge 10 x 20 sec / 1:30 Rests 23:51

5M ago23:51

23:51

Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential. Today's Challenge: ⚡️ 20-second max efforts ⚡️ 1m30 recovery ⚡️ Up to 10 rounds ⚡️ Stop when below target Quality over…

1
FASTER + FITTER | Day 3 Sprint Rowing Challenge | with 1:40 Rests 23:43

5M ago23:43

23:43

Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today! ⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go ba…

1
FIT Sprint Challenge Day 2 | Hit Your Target and BOOST FITNESS! 25:34

6M ago25:34

25:34

Ready to get fitter and test your power? Today we're back with Day 2 of our sprint series, and things are getting spicy! Same 20-second max efforts, but now with 1m 50 rest periods. The challenge? Hit your Day 1 target numbers... or stop when you can't! ⚠️ IMPORTANT: You MUST complete Day 1 first to set your target numbers! Without those numbers, t…

1
5-Day Rowing Challenge - Day 1 - Setting your Target 36:21

6M ago36:21

36:21

DO YOU THINK YOU'RE FIT, fast and strong enough? No? Then ROW THIS SERIES! https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y Whether you're looking to crush your 500m time or improve your general fitness, this 5-day rowing machine series will transform you. And if you like the sound of that, this is even better: Each session …

1
Introduction to the 5-Day Sprint Rowing Series! 4:10

6M ago4:10

4:10

Tired of endless steady-state rowing? 💥 Shake it up with this 5-day sprint series https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y to get Fitter and Faster in no time. Whether you're looking to boost your sprint power or just want an exciting way to get fit, these 20-second max efforts will transform your rowing! This video …

1
🔥 ROWBEATS: 5 x 20s Sprint Intervals | 30-Min Power Rowing Workout 35:41

6M ago35:41

35:41

🚀 UNLEASH YOUR POWER: THE ULTIMATE ROWING SPRINT WORKOUT! Ready to transform your fitness with just 30 minutes? This high-intensity RowBeats session combines explosive power with perfect recovery periods, set to energizing house beats. Perfect for ANY rowing machine - Concept2, Aviron, WaterRower, Peloton Row, and more! Why This Workout WORKS: Scie…

1
30-Minute CALORIE TORCHER 🔥 Low Impact Rowing Intervals (Any Rower!) 33:05

6M ago33:05

33:05

🔥 THE BEST 30-MINUTE ROWING INTERVAL WORKOUT! This low-impact, structured indoor rowing session combines steady-state and power training for maximum efficiency and banging house music as you RowAlong with me. Perfect for Concept2, Aviron, WaterRower, or Peloton Row and More! Ready to enhance your rowing technique? This strategic interval workout in…

1
12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout 1:20:50

6M ago1:20:50

1:20:50

Row for 60 minutes, changing stroke rate and pace every 5 minutes. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid. Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24 ➔Pace Guide: 18s…

1
12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout - rowalong 44:28

6M ago44:28

44:28

Sprint for 45 seconds - 11 times, with 1 minute rest between each row 🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Due to the intensity of this row, the warm up is 10 minutes long. ➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8 ➔Effort = 10/10 ➔Speech = Don't try - just breathe! ❗ Control is still the key here. I do this…

1
12 Rows of Christmas - 10 Power Fives - RowAlong workout 46:47

6M ago46:47

46:47

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But ev…

1
12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout 52:59

6M ago52:59

52:59

Row 3 x 9 minute intervals with 3 minute rests 🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10 ➔Speech = Getting tough ❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it…

1
12 Rows of Christmas - 8 Stroke Rate Changes - RowAlong Workout 47:52

6M ago47:52

47:52

Row for 32 minutes, but change stroke rate every four minutes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Changes are: 18/20/22/20/18/20/22/20 ➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ This is a very simple row. By changing stroke rate every 4 minutes whe…

1
12 Rows of Christmas - 7 minutes Sprinting RowAlong Workout 42:24

6M ago42:24

42:24

Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest. 🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can! ➔Effort = 10/10 ➔Speech = Don't even try ❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-…

1
12 Rows of Christmas - 6 Even Splits - Rowing RowAlong workout 44:35

6M ago44:35

44:35

A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ If your monitor lets you set splits (chunks of time) for…

1
12 Rows of Christmas - 5 x 10 Minute Intervals - RowAlong Workout 1:10:25

6M ago1:10:25

1:10:25

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration. ➔Speech = Comfortable …

1
12 Rows of Christmas - 4 Power Strokes - Rowing RowAlong Workout 46:59

6M ago46:59

46:59

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace ➔Effort = 5-6/10 (more for the power strokes) ➔Speech = Comfortable ❗ A very simple low intensity row - but broken up every three minutes with these power strokes.…

1
12 Rows of Christmas - 3 TABATA 's - HISS / HIIT Rowing Workout 41:27

7M ago41:27

41:27

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times. 🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: MAX Effort - High rate, High Pace ➔Effort = 10/10 ➔Speech = Don't even try ❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you…

1
12 Rows of Christmas - 2 Fitness Boosters - RowAlong Rowing Workout 48:58

7M ago48:58

48:58

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info) ➔Effort = Starts at 5/10 ➔Speech = Comfortable ❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your t…

1
12 Rows of Christmas - 1 Spicy Start - RowAlong Rowing Workout 1:07:55

7M ago1:07:55

1:07:55

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide Row 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info) ➔Effort = Starts at 6/10 - then 8-9/10 ➔Speech = Comfortable - the…

1
Introduction to the 12 Rows of Christmas 2024 - starting 01-Dec-2024 4:12

7M ago4:12

4:12

A quick introduction for those who want to do the 12 Rows of Christmas. The main workouts are the same as before, so don't be alarmed if they seem familiar! But I wanted to introduce this series again as there's a Facebook Group to go along with it: Facebook.com/groups/12rowsofchristmas - all about support and tracking how you're getting on with it…

1
30 Days of 30 Minute Rows - Row 30 - MAX Intensity 56:42

7M ago56:42

56:42

Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K pace and faster (See below for 2K pacing info) ➔Effort = 10/10 ➔Speech = Hard ❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to …

1
30 Days of 30 Minute Rows - Row 29 - Low Intensity 53:51

7M ago53:51

53:51

After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below for 2K pacing info) ➔Effort = 5-10/10 ➔Speech = Comfortable ❗ This is a very simple row - but aft…

1
30 Days of 30 Minute Rows - Row 28 - MAX Intensity 52:40

7M ago52:40

52:40

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm (SPM+ Strokes per minutes) ➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info ➔Effort =…

1
30 Days of 30 Minute Rows - Row 27 - MID Intensity 54:25

7M ago54:25

54:25

Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins. Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm 🚣MIDTier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better. ➔Effort = 5-9/10 ➔Spee…

1
30 Days of 30 Minute Rows - Row 26 - LOW Intensity 53:03

7M ago53:03

53:03

Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K + 18 (don't stress about pace for the 15's) ➔Effort = 5-6/10 ➔Speech = Breathing a little harder, but ok to speak ❗ The 20spm part of this row should be 'bread and butter' for you. But th…

1
30 Days of 30 Minute Rows - Row 25 - MID Intensity 52:39

7M ago52:39

52:39

This 30 minute row is over before you know it due to the short intervals. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Change every two minutes from 18/20/22/20/18 strokes per minute ➔Pace Guide = 2K + 20/18/15/18/20 x 3 ➔Effort = 5-6/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is back to Day 10 of the workouts, as …

1
30 Days of 30 Minute Rows - Row 24 - Low Intensity 54:15

7M ago54:15

54:15

This 30 minute row is over before you know it due to the short intervals. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Change every two minutes from 18/20/22/20/18 strokes per minute ➔Pace Guide = 2K + 20/18/15/18/20 x 3 ➔Effort = 5-6/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is back to Day 10 of the workouts, as …

1
30 Days of 30 Minute Rows - Row 23 - MAX Intensity 50:42

7M ago50:42

50:42

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace ➔Effort = 5/10 then 10/10 ➔Speech = Surprisingly, not to bad as it…

1
30 Days of 30 Minute Rows - Row 22 - LOW Intensity 55:05

7M ago55:05

55:05

Make a low stroke rate row a challenge by covering the pace on your monitor 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! ➔Pace Guide = Start at 2K+18-20 (hopefully!) ➔Effort = 5 or…

1
30 Days of 30 Minute Rows - Row 21 - MID Intensity 53:33

7M ago53:33

53:33

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end ➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 …

1
30 Days of 30 Minute Rows - Row 20 - Low/Mid Intensity 53:00

7M ago53:00

53:00

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm 🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again ➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then…

1
30 Days of 30 Minute Rows - Row 19 - Medium Intensity 51:38

7M ago51:38

51:38

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20 ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, …

1
30 Days of 30 Minute Rows - Row 18 - Low Intensity 53:25

7M ago53:25

53:25

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5/10 (push as hard as possible on the 5 power st…

1
30 Days of 30 Minute Rows - Row 17 - MAX Intensity 52:29

7M ago52:29

52:29

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️ ➔Pace Guide = 15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or f…

1
30 Days of 30 Minute Rows - Row 16 - LOW Intensity 49:43

7M ago49:43

49:43

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row at 18/20/22/18/20/22spm - changing every 5 minutes ➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases…

1
30 Days of 30 Minute Rows - Row 15 - MID Intensity 52:11

7M ago52:11

52:11

A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows. Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+15 or faster ➔Effort = Starts at 7/10 - ends at 8/10 ➔Speech = Won't be constan…

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