Ep 87 - 30 min Indoor Rowing Workout - Pick your Intensity

From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️

➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute. ➔Bottom tier intensity - 2k+18➔Mid tier intensity - 2k+ 15➔Max intensity - Go as far as you can

❗  One row, four different ways to row it. You'll probably find that the intensity level of the Beginner  and  Bottom Tier rows is pretty much the same - but the Mid and Top Tier workouts will need a lot more effort to get through, and will really leave you feeling like you've been working hard. ❗Alternatively, the YouTube video link for this row is: https://youtu.be/w7laVx4Xxgw

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. 

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ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20​ - the average pace for 500m is 2:05​. It doesn't matter if you started at 1:50​ and then slowed down to 2:20​ by the end - your average across the whole row is 2:05​. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05​ + 18 = 2:23​ pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹ

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