5 x 6mins at 28spm  - MID TIER WORKOUTPace Guide = 2K+5 Effort Guide = 7-8/10 Speech = Not constant

The point of this session is to your pace and keep it there. The 5 minute rest may seem luxurious after the first interval, but trust me - you'll need every second of it. The rest is there to let you cover as much as possible before going for the same pace in the next interval. And it WILL get progresssively harder - as long as you don't slow down. At times, you'll question whether this is closer to a TOP tier workout - but the rest periods between keep it just in the MID range - a hard workout that may leave you on the floor afterwards, but will not destroy you for long.

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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RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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