The Best All Round Rowing machine workout. 🚣 After a 4min warmup, row 4/3/2 mins (1min rests) 5 times at increasing intensities 🚣‍♀️

➔Pace Guide = 2K+18 / +6 / +2 (or faster) See below for 2K Pace instructions➔Effort = 5/10 - 8/10 - 10/10➔Speech = Comfortable / tough / unlikely

❗  By combining the fitness building low rate slow 4 minutes, with a power and strength building 3 minutes and finally speed 2 minutes to get that top end training, this workout gives you everything. The 1 min rests give you a chance to recover and prepare for the increasing intensity as you go through the 4/3/2 and the 4 min gives you an active recovery while you work on technique and build core fitness. ❗

This workout will be available on the ErgZone app (RA4 - 4/3/2mins)  to help programme your monitor.

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🔵

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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