Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️ ➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16➔Effort = 5-6/10➔Speech = Comfortable ❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower than the pace guide above, please do. ❗ If you're rowing this as 10KW3S2 - then you'll have just completed a tough start to the week - and you're heading into W3S3 - which is the 40 minute Push Pace again. So make sure not to drain your energy by pushing this row. Use it to build your fitness, to recover, and to work on your technique.<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row 🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️ ➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower than the pace guide above, please do. ❗ If you're rowing this as 10KW3S2 - then you'll have just completed a tough start to the week - and you're heading into W3S3 - which is the 40 minute Push Pace again. So make sure not to drain your energy by pushing this row. Use it to build your fitness, to recover, and to work on your technique. Hosted on Acast. See acast.com/privacy for more information.

Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️ ➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16➔Effort = 5-6/10➔Speech = Comfortable ❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower than the pace guide above, please do. ❗ If you're rowing this as 10KW3S2 - then you'll have just completed a tough start to the week - and you're heading into W3S3 - which is the 40 minute Push Pace again. So make sure not to drain your energy by pushing this row. Use it to build your fitness, to recover, and to work on your technique. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W3S2 - 40 minuteFitness Building  Indoor Rowing Workout

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

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A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information.

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

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RowAlong 10K Plan - W3S2 - 40 minuteFitness Building Indoor Rowing Workout

RowAlong 10K Plan - W3S2 - 40 minuteFitness Building Indoor Rowing Workout

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