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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Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.

Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm

🚣MIDTier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.

➔Effort = 5-9/10

➔Speech = Comfortable to start, then harder - then easier, then HARD!

❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗

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🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️

30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)

➔Pace Guide = 2K+20 (See below for 2K pacing info)

➔Effort = 5-10/10

➔Speech = Comfortable

❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗

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Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.

🚣A bit of everything on the Intensity Pyramid🚣‍♀️

For those who ARE motivated to row - this workout works just fine for you too.

❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗

There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it!

The warmup actually kicks off this session - 4 minute warmup as normal, leads into another 4 minutes of easy intenisty rowing (for those who want a target, aim for 2K+18 at 20spm - for thos who are feeling sluggish, just row at a happy pace, and just pay attention to keeping a goodposture.

Then - take 30 seconds of either Power Strokes - or sprinting. Follow this by 3:30 of your easy pace - and then repeat - keep doing this until the end.

With any luck, the time will fly by - and by the 3rd or 4th sprint or power strokes, the motivation to row and focus a bit more will have arrived.

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Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout

🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣‍♀️

➔Pace Guide

1 - 22spm at 2K+15 pace (around 6/10 effort)

2 - 20spm at 2K+18 pace (around 5-6/10)

3 - 18spm at 2K+20 pace (around 5/10)

➔Speech = Comfortable throughout

❗ This workout is here for the days when you just want to go low with your row - kick out a good 30 minute session without any fuss or stress. Perfect for when you want to do a little bit more if you're recovering from a cold (Like I was when I made this)❗

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Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout.

🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️

➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)

➔Bottom Tier Intensity: Row at 2K+12 pace

➔MID Tier Intensity: Row at 2K+8 pace

➔TOP Tier Intensity: Row HARD - around 2K+4 pace

(Info about what 2K Pace is can be found below).

❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗

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Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.

5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up

5 minutes - 20spm / 2K+18 pace (6/10 effort)

5 minutes - 22spm / 2K+15 pace (7/10 effort)

5 minutes - 24spm / 2K+12 pace (8/10 effort)

5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)

There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five minutes. Then continue on with the row. Make sure to increase your pace by 3 seconds into the 22spm and the 24spm - and then for the 28spm, go 2K+8 OR FASTER!

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

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Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.

🚣My suggested pace hits MID tier on the Intensity Pyramid🚣‍♀️

But you can push this harder (or softer) if you wish.

➔My suggested Pace Guide: 24spm at 2K+12 pace

➔Effort = 7/10

➔Speech = Words between heavy breaths

❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like❗

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Not got much time? This 25 minute row will fit in an awesome rowing workout for you.

Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times.

—- Row the 20spm sections at around 2K+18 pace (5-6/10)

—- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better)

It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle. 

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

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RowAlong with me in a fun 20 minute workout as you're chased by kittens, stuck in a swamp and locate a famous hijacker.

Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower.

There's a 4 minute easy start followed by short pace change intervals.

Based around the following intensities:

Easy - about 5/10 effort at a lowish stroke rate

Hard - about 7/10 effort at a slightly higher stroke rate

Sprint -10/10 max effort and high stroke rate

Power - Put max effort into a low stroke rate.

If you want to row a more serious and focussed workout, take a look at the main RowAlong workouts on this channel. But for a way to pass 20 minutes on the rowing machine with a mix of intensities, this should be a good workout for you.

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