BOTTOM Tier Rowing Machine Workout to build your engine and energy After a 4 minute warm up, row 2 x 15mins - 20spm and 18spm with 1 min rest

Pace Guide = 20spm at 2K+18 / 18spm at 2K+20 (Scroll to the bottom of this description for an explanation of what 2K pace is)Effort = 5-6/10 for bothSpeech = Comfortable for both

—  This is a BOTTOM tier, core fitness / mitochondria building row that will build a strong foundation to allow you to go fast and hard in the TOP tier workouts. —

It may not be the most exciting row - but it's vital that you have a strong foundation fitness. Hopefully my chatter through the row will keep it interesting for you while I talk about technique and have a mini rant about the downside of the 'Push Don't Pull' cue and why I don't use it anymore.

The workout details for this row can be found in the ErgZone app for you to program your monitor automatically. Look for the RA logo - and choose "RA1 - 15mins x 2"  in the workout list

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.

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🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com​ For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵

See you in the next video.

ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20​ - the average pace for 500m is 2:05​. It doesn't matter if you started at 1:50​ and then slowed down to 2:20​ by the end - your average across the whole row is 2:05​. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05​ + 18 = 2:23​ pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹ

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