The Perfect Rowing Machine Workout is a MID Tier intensity row. 🚣 4 min warmup then 20 x 2 minutes with 30 sec rest - alternating 20spm and 28spm 🚣‍♀️ ➔Pace Guide = 2K+18 / 2K+5 ➔Effort = 5-6/10 and 8-9/10 ➔Speech = Comfortable then hard!

❗ I know I’m being very full of myself here by calling this The Perfect Row. But it really is. For experienced rowers, and new rowers alike, this row is just that – Perfect. ❗

New rowers benefit in a few ways. First up – you’re only ever rowing for 2 minutes before you get a chance to rest and maybe wriggle on the seat for comfort. And, you don’t need to row the whole session. If you’ve only just started, maybe 40 minutes (plus warmup) is way too much to ask. But even if you only manage 6 of the intervals – come back to this again, and see if you can make it to 8 next time. And finally – as a new rower, there’s a good chance that you naturally row either slow or fast stroke rate. So either the 20 or 28 will suit you just fine – and the other one, you can learn to get used to by going through this row.

And for the experienced rower – alternating between 2K+18 at 20spm and 2K+5 at 28spm will give you a fantastic workout. A great mixture of the bottom tier engine building work and the Mid to Top tier intensity and power. The variation in heart rate means your body will torch calories for a good amount of time after the workout too – which makes this even more perfect!!

One last thing to add – I tweaked the warmup a little – suggesting you do the drills with feet out of the straps. If you feel unstable with feet out of the straps – just put them back in again. I don’t want you falling off the machine during the ‘Legs only’ drill!!

🚥For your monitor, you're probably best to set it to 50 minutes, and just start and stop along with me : 🚥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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