TOP Tier Rowing Workout 8 x 2mins at 30spm and 2K Pace After a 4 minute warmup, row: 

Row 8 x 2minute intervals with 2 minute rests between. All intervals at 30 strokes per minute. 2K Reference Pace is your 2K race pace Or if you use effort as a reference, it will start at 8/10 - end at 10/10

Not as much talking in this one as usual, as rowing at 2K pace makes it harder to talk! But don't worry, usual chatter during the rest periods! Keep up with the sound of my stroke for stroke rate along with your monitor display - and try to keep the same pace or better the whole way through. You may rate higher than 30spm when you row a 2K time trial, in which case you may not quite hit your 2K pace on each interval. However, do still try to do so - it'll be added training for you. Remember to set your drag factor before you start this piece. And then leave it there. Rest periods can be active or stopped -- it's up to you. As always, if you want to know more about what I do, go to www.RowAlong.com and if you want to know more about everything indoorrowing related, go to www.indoorrowinginfo.com Finally, leave a comment, subscribe, click like etc. It means a lot to see how you respond to what I'm trying to do here.

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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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