30mins at 26spm - BOTTOM TIER WORKOUT

Pace Guide = 2K+18 Effort Guide = 6 Speech = Mostly OK.

❗ As I started this workout, I questioned the use of going 6spm faster than than what I'd usually row 2K+18 at. But by the end, it made sense. So please do try to stick to this stroke rate with a lighter pressure. ❗

This one won't feel too stressful on the muscles, but due to the higher stroke rate, you may find your cardio side of things is a bit more stressed than if you were doing this at 20spm.

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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