TOP Tier Workout - All depends how you row it Descending time intervals - From 6:00 down to 0:30 After a 4 minute warmup, row: 6:00 5:30 5:00 4:30 4:00 3:30 3:00 2:30 2:00 1:30 1:00 0:30 With 90 seconds rest between each.

Starting pace should be around 2K+12 - around 7/10 And you should look to go faster on each interval.

I row this at 28spm the whole way through - feel free to follow me, or pick whatever stroke rate gets you to go faster. Just do not slow down!

Go to www.rowalong.com for more information on what I'm trying to do with this channel. Go to www.indoorrowinginfo.com for more info about indoor rowing And go to www.indoorrowinginfo.com/fmmc if you'd like to take part in the FMMC indoor rowing challenge - a year long rolling challenge. 

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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