8 x 2minutes with 3:30 rests - Row at 2K pace and stroke rate - TOP TIER WORKOUT

2K pace means 2K pace. Don't go faster until you know you can. But certainly, don't go slower! Effort out of 10 is 10. It might feel like is starts at 9 - but it'll get to 10 quickly! Don't try speaking. Just make noises.

The 3:30 rests are meant to give you recovery enough to go hard each time. 

In this podcast, I make references to the poor execution of my haircut. Which may be a bit lost on you through a podcast! If you want to see the video, go to https://www.youtube.com/watch?v=38rYiWcRnP4

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

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

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.

Hosted on Acast. See acast.com/privacy for more information.