50 minutes, changing through 18/20spm every 5 minutes - BOTTOM TIER WORKOUT

After a guided 4 minute warmup, I take you through a 50 minute row. In the first 10 minutes, I give a global overview of the Rowing Stroke. Describing the stages of the stroke, and the best position to be in for an efficient, powerful stroke which, when done right, should protect you from injury. For the 40 minutes that follow, I 'deep dive' into these positions, explaining them in more detail - including tips on how to achieve that position, and also the dangers to look out for when not hitting the position correctly. The pace for the row for anyone who works on a 2K based training pace is 2K+20-22 for the 18spm sections, and 2K+18-20 for the 20spm sections. But if you're not used to rowing to a set pace, just do it at an effort level that means you can get as far through the row as you like. The beauty of this row, is that if you've never rowed for more than 10 minutes - you can come back to this row, do it again, and try to get to the 15 minute mark to learn more information - then 20 / 25 and so on. Until you build the strength and fitness to get through the whole 50 minutes. Follow along with me for the stroke rates, and just try to do what I'm explaining with the stroke. You may not get this the first time you try - but rowing is all about practise and repetition. The more you come back to this row and try to improve your technique, the better you'll get at indoor rowing. BOTTOM Tier Workout Pace Guide = 2K+20-22 / 18-20 Effort = 5-6/10 Speech = Comfortable HR MAF = 180-age HR % = between 65 and 75% maxHR

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 - in this row, I try to take time to go through technique info. 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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