You Choose your Tier Workout 🚣 Row for 60 minutes at 24spm 🚣‍♀️

Bottom Tier Pace Guide = 2K+18-20

Mid Tier Pace Guide = 2K+15-16

Top Tier Pace Guide = 2K+10-12 or faster

Effort = 5-6/10 Speech = Comfortable

HR MAF = 180-age HR % = between 65 and 75% maxHR

Pace this for the kind of session you would like. So you can do this once as a Bottom tier, then come back another time and do it at a MID tier, and then again for more of a time-trial approach as a top tier, where you'll be loading the power to go faster at 24spm. In this one, I give an overview of the rowing technique - and I then explain how you workout your 2K training pace (for those who don't already know) before going through the various aspects of technique in more detail.

On a row like this, where fatigue can set in and derail all your best efforts to hold a good technique, it's important to refocus your mind on how you're rowing as the session progresses.

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

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.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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