3 x 12mins at 24spm - BOTTOM TIER WORKOUT

Pace Guide = 2K+18 Effort Guide = 5-6Speech = Mostly comfortable

❗ 2K+18 pace at 24spm will feel very light. But that's the point of this workout. To almost spin out your stroke. Get you used to the higher rate, but not putting in the big power. This will give you an active recover to reset your body and build the energy you'll need for session 4. ❗

🚥If you want to programme your monitor as a 3x12 minute interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 minute rests.🚥

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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