Ep 45 - 70 minute Round Trip Rowing Workout

BOTTOM to MID Tier Workout (It all depends how you want to pace it)

There's no warmup before this workout, as the first part of it incorporates a 'living' warmup. It's a 70 minute row, broken into sections. You 'row out' through a series of splits, then 'row home':

10 min at 18spm - start 2K+24 - build to 2K+20 

5 min at 24spm - 2K+12  

5 min at 18spm - 2K+20

5 min at 26spm - 2K+9  

5 min at 18spm - 2K+20  

1min at 28spm - 2K+5  /  4 min at 18spm - 2K+20   (Do this 1min/4min another 3 times)

5 min at 26spm - 2K+9  

5 min at 18spm - 2K+20   

5 min at 24spm - 2K+12  

5 min at 18spm - 2K+20

It looks complicated, like there's a lot going on - but there isn't really. And, I'll talk you through it - letting you know when to change stroke rate, and what pace to row at.

❗  If you want to make this a bit easier, back off the pace by 1 or 2 seconds, and that should keep this row closer to a BOTTOM tier row. Rowing as above - even though it incorporates lots of 18spm work, due to the duration and the pace of the others, will make it a MID tier row  ❗

Regardless though - this row just flies by. The change ups and down through rates and pace means you're only ever looking at 5 minute chunks really (well, after the warm up anyway). A really good row that won't drain you, or leave your muscles unable to do anything the next day. Trust me, I know - as I had to do this twice over successive days due to an audio error!

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. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com

 

 

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