BOTTOM to MID Tier Workout (Depends on your pace) Start at 18spm for 8 mins - then go to 20spm for 8 mins. Repeat these two splits, then row 4 mins at 22spm and 4 mins at 24spm.

Repeat all of this - and that's 80 mins done. Sounds complicated, but in reality - it's not really, and it sure does make 80 minutes fly by!

Pace Guide: 18spm at 2K+20-22 20spm at 2K+18-20 22spm at 2K+14-16 24spm at 2K+12-14 Effort = 5-7/10 Speech = Comfortable

❗ If you want a tough workout to train for a 30min / 10Km / 60min or even to prep for a Half Marathon - then go for the faster option of the pace guide. If you want to keep this as an engine building, core fitness improving BOTTOM tier row - go for the slower end of the pace guide. ❗

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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