Build power in your body by pushing the pace of this 30 minute row 🚣 30 minutes at 20 strokes per minute – faster than normal 🚣‍♀️ ➔Pace Guide = 2K+15 or faster (see below for 2K training pace info)…

BOTTOM Tier Workout For full information about the RowAlong 500m Plan. go to: 🚣 Week 4 Session 5 is 30mins at 18spm 🚣‍♀️ Pace Guide = 2K+18-20 Effort = 5-6/10 Speech = Comfortable HR MAF = 180-age HR % =…

BOTTOM Tier Workout with spice For full information about the RowAlong 500m Plan. go to: 🚣 Week 3 Session 4 is 30sec sprint then 19:30 at 18spm 🚣‍♀️ Pace Guide = 500m pace, then 2K+20-22 Effort = 10/10 then 5-6/10…