MID Tier Rowing Workout - 30minutes at 24 strokes per minute Pace Guide = 2K+12-14 Effort Guide = 6-7/10 Speech = Not constant - but you'll be able to talk ❗ This is a solid MID workout at the paces above. But of course, you could try maxing out the stroke power and take it into a TOP tier workout, or back right off (2K+18) and just use it as a recovery row at a higher rate ❗ I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com

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