Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard! 🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️ ➔Pace Guide = Start at 2K+10 and then 2K+20➔Effort = Starts at 8/10 - then 5/10➔Speech = Tough - then (after a minute or so) easy ❗ This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days before, with a rest day inbetween should mean that your 'gears are greased' nicely after this row, and you won't have tired out your muscles or energy system. Then take that day off to fully recharge - and get ready for your time trial! ❗ This row is designed more for longer TT's (6K and longer) but it still works for a 5K or a 2K. And to be honest, it's a good row for those who aren't used to rowing for that long either. 3 minutes hard and then 17 minutes easy will give you a great workout if you're new to rowing.<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 ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard! 🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️ ➔Pace Guide = Start at 2K+10 and then 2K+20 ➔Effort = Starts at 8/10 - then 5/10 ➔Speech = Tough - then (after a minute or so) easy ❗ This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days before, with a rest day inbetween should mean that your 'gears are greased' nicely after this row, and you won't have tired out your muscles or energy system. Then take that day off to fully recharge - and get ready for your time trial! ❗ This row is designed more for longer TT's (6K and longer) but it still works for a 5K or a 2K. And to be honest, it's a good row for those who aren't used to rowing for that long either. 3 minutes hard and then 17 minutes easy will give you a great workout if you're new to rowing. Hosted on Acast. See acast.com/privacy for more information.

Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard! 🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️ ➔Pace Guide = Start at 2K+10 and then 2K+20➔Effort = Starts at 8/10 - then 5/10➔Speech = Tough - then (after a minute or so) easy ❗ This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days before, with a rest day inbetween should mean that your 'gears are greased' nicely after this row, and you won't have tired out your muscles or energy system. Then take that day off to fully recharge - and get ready for your time trial! ❗ This row is designed more for longer TT's (6K and longer) but it still works for a 5K or a 2K. And to be honest, it's a good row for those who aren't used to rowing for that long either. 3 minutes hard and then 17 minutes easy will give you a great workout if you're new to rowing. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W8S3 - 20 minute Time Trial Prep 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 - W8S3 - 20 minute Time Trial Prep Indoor Rowing Workout

RowAlong 10K Plan - W8S3 - 20 minute Time Trial Prep Indoor Rowing Workout

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