3 x 12 mins at 20spm - BOTTOM TIER WORKOUT

Pace guide = 2K+18 Effort Level = 6/10 Speech - you should be ok to talk through most of this

If you want to row with intervals programmed into your monitor, be sure to set the rest to "Undefined" and then press the start button a few seconds before the start of the interval. That will keep us both starting and stopping at the same times.

This workout is designed as a bottom tier. So if you need to go slightly slower than above in order to keep it bottom (I'm thinking 2 seconds) then do so. It's not meant to push you too hard. You'll be hot and sweaty - you'll certainly feel like you've had a good row - but you shouldn't feel worn out at any stage.

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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