Ep 18 - 2000m Plan W1S3 - 2 x 20min at 18spm - Indoor Rowing Workout

2 x 20mins at 18spm with 2 min rest between  - BOTTOM TIER WORKOUT

Training pace = 2K+20-22 Effort level = 4-5/10 Speech will be easy.

And you'll see from that pacing that this is a very easy row - back to the foundation building. It may seem like you're not working, but by the end of the 40 minutes, you'll have had a good workout which will set you up perfectly for session 4 - which is a TOP tier workout.

I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required. And I'll keep you company along the way with various ramblings. 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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