4 x 10mins at 20spm - BOTTOM TIER WORKOUT

Pace Guide = 2K+18-22 Effort Guide = 5-6 Speech = Mostly ok ⚠ I didn't do a # callout in this video - as a test to see if anyone reads this bit - I thought I'd stick in in here: #readthedescription ⚠ ❗ This is a good recovery low end BOTTOM tier workout. I held +18 the whole way, and actually felt I'd gone too hard at the end. So let yourself recover after the S4 top tier workout. ❗

Use this as a chance to work on your consistency and technique while also building your engine - ready for the faster stuff.

🚥If you want to programme your monitor as a 4 x 10 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. 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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