Build your fitness and technique with this low and slow 45 minute rowing workout. 🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️ ➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20➔Effort = 5-6/10➔Speech = Comfortable ❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "slow" end of the training guides. But that's ok - it's all part of building your fitnes to be able to row the 10Km. ❗ The point of 9/8/7/6/5/4/3/2/1 is really just to keep it interesting. Swapping rates in ever shortening sections will hopefully make the time go quicker as you get shorter and shorter periods as you get closer to the end. <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 your fitness and technique with this low and slow 45 minute rowing workout. 🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️ ➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "slow" end of the training guides. But that's ok - it's all part of building your fitnes to be able to row the 10Km. ❗ The point of 9/8/7/6/5/4/3/2/1 is really just to keep it interesting. Swapping rates in ever shortening sections will hopefully make the time go quicker as you get shorter and shorter periods as you get closer to the end. Hosted on Acast. See acast.com/privacy for more information.

Build your fitness and technique with this low and slow 45 minute rowing workout. 🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️ ➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20➔Effort = 5-6/10➔Speech = Comfortable ❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "slow" end of the training guides. But that's ok - it's all part of building your fitnes to be able to row the 10Km. ❗ The point of 9/8/7/6/5/4/3/2/1 is really just to keep it interesting. Swapping rates in ever shortening sections will hopefully make the time go quicker as you get shorter and shorter periods as you get closer to the end. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W4S2 - 45 minute Indoor Rowing Workout - Fitness Builder - 10KW4S2

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 - W4S2 - 45 minute Indoor Rowing Workout - Fitness Builder - 10KW4S2

RowAlong 10K Plan - W4S2 - 45 minute Indoor Rowing Workout - Fitness Builder - 10KW4S2

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