30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️

➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace

❗  Even though I say "Lower Intensity" above, that's still going to be a good slog of a row. So much so that you'll need to pay attention to your energy levels when it comes to the next session you pick.❗

Alternatively, the YouTube video link for this row is: https://youtu.be/1_rMcGRQutk

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong

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

Hosted on Acast. See acast.com/privacy for more information.