Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween. 🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️ ➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!➔Effort = 8-10/10➔Speech = Unlikely ❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗ This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important. <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.

Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween. 🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️ ➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE! ➔Effort = 8-10/10 ➔Speech = Unlikely ❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗ This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important. Hosted on Acast. See acast.com/privacy for more information.

Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween. 🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️ ➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!➔Effort = 8-10/10➔Speech = Unlikely ❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗ This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W4S3 - 10 x 3 minutes Indoor rowing Workout - Fast Row

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 - W4S3 - 10 x 3 minutes Indoor rowing Workout - Fast Row

RowAlong 10K Plan - W4S3 - 10 x 3 minutes Indoor rowing Workout - Fast Row

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