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Print it Cardio: 30-Minute Rowing Workout

Time Stroke Rate* Effort
00:00 - 01:00 24 Warmup
01:00 - 02:00 26 Warmup
02:00 - 03:00 28 Warmup
01:00 - 03:00 24 Easy
03:00 - 05:00 26 Medium
05:00 - 06:00 28 Hard
06:00 - 9:00 24 Easy
9:00 - 11:00 26 Medium
11:00 - 12:00 28 Hard
12:00 - 15:00 24 Easy
15:00 - 17:00 26 Medium
17:00 - 18:00 28 Hard
18:00 - 21:00 24 Easy
21:00 - 23:00 26 Medium
23:00 - 24:00 28 Hard
24:00 - 27:00 24 Easy
27:00 - 29:00 26 Medium
29:00 - 30:00 28 Hard

*Stroke rate = number of pulls per minute

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