12 Rows of Christmas 2025 - 6 Minute Risers

Workout #6 in the Time to Sleigh series: Six Minute Risers. Five 6-minute progressive cycles with NO REST between. Each cycle takes you from low intensity (20spm) to moderate intensity (24spm) to high intensity (30spm). You'll complete this pattern five times for 30 minutes of continuous rowing. THE PATTERN (repeats 5 times): ✅ 3 minutes @ 20spm (Low Intensity - conversational pace) ✅ 2 minutes @ 24spm (Mid Intensity - working pace) ✅ 1 minute @ 30spm (High Intensity - hard effort) ✅ No rest, immediately start next cycle ✅ Total: 30 minutes continuous Each 6-minute cycle teaches progressive effort management. The 3-minute low-intensity blocks are your relative recovery while still moving. The 2-minute moderate blocks build lactate threshold. The 1-minute high-intensity finishers push into Zone 4/5. By cycle five, maintaining these intensity shifts becomes mentally and physically demanding. This is metabolic conditioning at its finest. This is Workout 6 of 12. Six-minute risers, five times over! #rowingworkout #ChristmasRowing #TimeToSleigh #ProgressiveIntervals #ContinuousRowing #RowAlong #Concept2 #IndoorRowing Hosted on Acast. See acast.com/privacy for more information.