Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial! Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout. 🚣<a href="https://www.youtube.com/watch?v=sB-z5YNTlJI&list=PL8ookhrQKwvLdE2hi95S4dzJ0XUzsjQ2s&index=39&t=270s" rel="noopener noreferrer" target="_blank">4:30</a> at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️ ➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info)➔Effort = 6/10 then 10/10 for 30sec (x6)➔Speech = Comfortable - then a bit tougher (x 6) ❗ This is just about adding a bit of zing to a standard 30 minutes at 20spm. It probably shifts it out of the typical Bottom Tier Workout, and closer to the Mid Tier (which is why both Chillis are on the thumbnail image). But you'll still get the fitness benefits of this workout, and a chance to concentrate on how you're putting a LOT of power into the machine over those 30 second power strokes. ❗<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.

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial! Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout. 🚣4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️ ➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info) ➔Effort = 6/10 then 10/10 for 30sec (x6) ➔Speech = Comfortable - then a bit tougher (x 6) ❗ This is just about adding a bit of zing to a standard 30 minutes at 20spm. It probably shifts it out of the typical Bottom Tier Workout, and closer to the Mid Tier (which is why both Chillis are on the thumbnail image). But you'll still get the fitness benefits of this workout, and a chance to concentrate on how you're putting a LOT of power into the machine over those 30 second power strokes. ❗ Hosted on Acast. See acast.com/privacy for more information.

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial! Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout. 🚣<a href="https://www.youtube.com/watch?v=sB-z5YNTlJI&amp;list=PL8ookhrQKwvLdE2hi95S4dzJ0XUzsjQ2s&amp;index=39&amp;t=270s" rel="noopener noreferrer">4:30</a> at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️ ➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info)➔Effort = 6/10 then 10/10 for 30sec (x6)➔Speech = Comfortable - then a bit tougher (x 6) ❗ This is just about adding a bit of zing to a standard 30 minutes at 20spm. It probably shifts it out of the typical Bottom Tier Workout, and closer to the Mid Tier (which is why both Chillis are on the thumbnail image). But you'll still get the fitness benefits of this workout, and a chance to concentrate on how you're putting a LOT of power into the machine over those 30 second power strokes. ❗ Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W8S5 - Post Time Trial Shakedown 30

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 - W8S5 - Post Time Trial Shakedown 30

RowAlong 10K Plan - W8S5 - Post Time Trial Shakedown 30

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