BOTTOM to MID Tier Workout 🚣 65 minute stroke ladder 🚣‍♀️ 18/20/22/24/26/24/22/20/18/20/22/24/26spm Pace Guide = Start at 2K+20-22 then 2sec faster for each rate increase (a bit faster if you want it to be tougher) Effort = 5-7/10 Speech = Comfortable - mabe tough during the 26spm

❗ This is another 'choose your own adventure'. If you want to have a good workout, but not make it too high end, start at 18spm, and increase 2 seconds per rate increase. If you want it to be tougher, then start at 2K+20 - and when it comes to the 24 - increase 3seconds, and same for the 26. ❗

Your journey back down the ladder - you reduce the pace you increased. So if you added 3 seconds from the 22 to the 24, then reduce 3 seconds from the 24 to the 22. In the end - the fact you're rowing for 65 minutes makes this a tough workout regardless of how you adjust your pace. But you can really rip into this one if you want by starting faster and adding the extra turbo boosts for the 24 and 26!! Great row for those looking to improve their 30 minute and 10K times.

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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