Ep 50 - 30 min Rowing Machine Workout - Slow AND fast - RowAlong

Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout 🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! 🚣‍♀️

➔Pace Guide = 2K+18(20spm) and 2K+5(28spm) (See below for info)➔Effort = 5-6/10 and 8-9/10➔Speech = Not too bad - but the 28's will be tougher

❗  This is "The Best of Both Worlds". A low rate 20spm row which lets you work on technique and develop base fitness, then a speed bump to let you work on your power and.... speed.. ❗

This all evens out to a solid MID tier workout. And I've got to say I loved this one. It felt awesome to row it, and the time just whizzed by. I did this on Groundhog day - and I wouldn't mind doing this row again and again and again.

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.

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🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com​ For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵

See you in the next video.

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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