30 mins at 20spm - BOTTOM TIER

Pace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Mostly ok

This is a very popular BOTTOM tier workout. It may not be the most exciting row you'll ever do - but it's certainly one of the most important. The low rate slower pace will not only give you time during the stroke to focus on technique - but the foundation fitness and the calorie burn you'll get from this are the real winners here. Please try not to push this. It's very easy to go 2 or 3 seconds faster and not feel exhausted by the end - but by doing so, you'll have pushed into the MID tier range of the heart rate, but you won't actually be getting the benefit of a MID tier workout.

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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