Get a good long row into you - break up a 50 minute workout by changing stroke rate every 10 minutes. Just to keep it from feeling too long...

🚣 50 minutes with no rests - changing between 18 and 20spm every 10 minutes 🚣♀️

➔Pace Guide = 2K+20-24 (18spm) and 2K+18-22 (20spm)

➔Effort = 5-6/10

➔Speech = Comfortable

❗ Both stroke rates have a wide pace range. Based on your current fitness when it comes to rowing for 50 minutes non-stop, that's how you know where you should be. If you haven't rowed many 50 minute sessions, even at these low rates, then sit on the bottom end of the pace guide. You don't wan to go too hard and turn this into a MID intensity workout. It should start bottom, and although the intensity will rise - because it's 50 minutes worth of rowing after all - the bulk of this row should be a bottom tier, fitness building 'feel'. ❗

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Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.

🚣 4 x 8 mins with 2:30 rest between 🚣♀️

➔Pace Guide = 2K+12 then 2K+5

➔Effort = 7/10 then 9/10

➔Speech = Tough

❗ Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute lead in and the 2:30 rests. Remember - a TOP intensity workout is one that takes you to a point where you think you can't continue. This one should just take you to a point where you really have to push hard in order to continue. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2:30 minutes, which lets you recover - and the next interval will get to that point a little quicker. But importantly, you won't need to stop. You can keep going until the next rest period.

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A workout which starts easy and ends hard. Three times. Perfect for a good sweaty row without leaving you gasping for air on the floor!

🚣15mins x 3 with 2 min rests - split into 5/4/3/2/1min chunks 🚣♀️

➔Pace Guide = 2k+18/15/12/9/5

➔Effort = 5-9/10

➔Speech = Starts Comfortable, Ends Tough.

❗ Get used to how stroke rate and more power from the legs increases your pace. Make sure to go faster through each time 'chunk' in order to maintain negative splits. And if you want to make this slightly tougher, start the LAST interval at 2K+16 and increase the same amounts. ❗

If you're rowing this as part of the 10K plan, then it's 10KW4S5 - and is the final 'Hard' row of the week. This is like a micro-cosm of a 10K row, a long tempo section, then increasing pace towards the end.

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It's important to take time to let your body recover. But you don't need to stop altogether. Use this row to give your body a rest from the harder sessions

🚣 30 minutes at 20spm and at 2K+18 pace🚣♀️

➔Pace Guide = 2K+18

➔Effort = 5-6/10

➔Speech = Comfortable

❗ If you're in the middle of a training plan with a bunch of hard or max sessions - you'll notice that there are then workouts like this. These are designed to give your body an 'active rest' - where you can just slow down, work on your technique and grind in some core fitness. ❗

And that's why this is being used as 10KW4S4 for the 10Km plan - to give your body a bit of a breather within a tough week. Just make sure to hold the 2K+18 pace the whole way.

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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.

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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.

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Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.

🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️

➔Pace Guide = 2K+18 then 2K+10

➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes

➔Speech = Not quite comfortable, not quite tough.

❗ This is just about teaching you about lasting duration at a higher intensity. The 28spm 2K+10 just makes things a little tougher than a usual bottom tier 2K+18 20spm row. So it should make you need to work a little harder, but not so hard that you don't think you can complete the session❗

The 2K+10 pace for the 28spm is a suggestion. I want you to AT LEAST hit that pace. But if you find you naturally rise to 2K+8 or 2K+7 for those 1 minute efforts, don't choke your stroke. Just stick with it and if you need to ease off in later efforts, that's ok. But no one it to go below 2K+10 for thr 28spm efforts!!

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Work on maintaing your intesity and pace for those longer rows with this interval workout.

🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️

➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace

➔Effort = 7-9/10

➔Speech = You can talk - but not constantly.

❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete the interval. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover before the next interval. But importantly, you won't need to stop. You can keep going until the next rest period.

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Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance.

🚣 30 minutes at 18spm 🚣♀️

➔Pace Guide = 2K+20-22

➔Effort = 5-6/10

➔Speech = Comfortable

❗ You need to balance intensity with recovery. All the fast, exciting rows are amazing to do - but if you don't take time to recover, you'll start to scrape the energy dry. So use this simple row to just keep moving - build you core fitness, and spend time working on your technique. ❗

This workout is Week 3 Session 4 of the 10K plan - but you don't have to be doing a plan to get the benefits of this recovery row!

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Go from slow to fast in this increasing pace rowing workout. Go faster every four minutes - can you make it to the end?

🚣 40 minutes - increase 2 seconds every four minutes 🚣‍♀️

➔Pace Guide = Start at 2K+25 and end at 2K+7 (can you sprint to the finish line too?)

➔Effort = 4/10 all the way to 10/10

➔Speech = Comfortable then really hard!

❗ I know what you're thinking. "2K+25?? That's a terribly slow start to this row..." - but by the time you get through 40 minutes of rowing, increasing pace up to 2K+7 - you'll realise that if you'd started faster, you'd be in a world of hurt by the end (assuming you made sure to increase pace every 2 seconds) ❗

This is the second time round in the 10K plan for the 40 minute push pace workout as it is 10KW3S3 (don't worry, you don't have to be on the 10K plan to row this session!!) Hopefully, the training over the past few weeks will make this more comfortable that last time round. It's still tough - but maybe you can make it closer to the end before it hits 10/10.

Remember - the point of this workout is to make sure to increase your pace every 4 minutes. If you start out too fast, and have to take a 'pause' from increasing for a while - you've missed the point of this workout. Start at 2K+25 - even though it feels slow.

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