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 back and start with Day 1!

Today's Session:

⚡️ 20-second maximum effort sprints

⚡️ 1min 40 recovery between efforts

⚡️ Maximum 10 rounds

⚡️ Stop when you can't hit your target!

⚡️ Don't forget to warm up properly!

💥 The Goal:

Maintain your Day 1 target numbers

Push through increasing fatigue

Build sprint endurance

Develop mental toughness

Remember: Quality over quantity. Stop when you drop below your target - that's the sign your quality is dropping!

Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y

💥 What This Will Do For Your Rowing:

Develop explosive power

Increase sprint speed

Boost rowing efficiency

Improve recovery capacity

Enhance overall performance

Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪

🔴 DISCLAIMER 🔴

Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.

📚CHAPTERS📚

00:00 Welcome & Overview

01:53 Sprint Session Begins

20:46 Cooldown

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CHAT WITH ME!

===============================

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- WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

**Rowing**

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

**Recommendations**

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife

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