Indoor Rowing Workout - 45 mins - 18/20/22spm every 5min

BOTTOM Tier Workout
🚣45 minutes, changing through 18/20/22spm every 5 minutes🚣‍♀️

Pace Guide = 2K+20 / 18 / 16 - But importantly, whatever pace lets you complete the row
Effort Guide = 5 then 6
Speech = Mostly constant

❗ Although I've given a pace guide above, I want you to do this at a pace that you know you can complete it. Even if you start the first 18spm at 2K+20 - by the time it comes round again, if you think you have to drop to 2K+22 - that's fine. As long as you go faster than that for the 20 then the 22 - that's all that matters.  ❗
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

Provided as usual without music. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. This video also exists on an app called Kinomap - where there is background music. Check it out if that's of interest. www.kinomap.com

Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com
For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.

Видео Indoor Rowing Workout - 45 mins - 18/20/22spm every 5min канала RowAlong Workouts