1min at 2K rate and Pace then 19 mins at 18spm and 2K+20 to 22 - BOTTOM TIER WORKOUT

Pace Guide = 2K then 2K+20-22 Effort Guide = 9 then 5/10 Speech = Mostly ok (after the first minute) ❗ This is a 'stirring of the tanks' row to prep you for the next session, which is the 2K test. The first 1 minute should feel like a lot of hard work, but the next 19 minutes should feel very simple. ❗ There is no rest between the 1 and the 19minute efforts. If you want exact data for that first 1minute, either set your monitor to 1min then 19min with 0 rest in between, or set it to 20 minutes with 1 minute splits.

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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