Ep 13 - 12 x 30sec sprints then 1 min sprint - Indoor Rowing Workout

TOP Tier Rowing Workout on a Concept2 Rowing Machine

After a 10 minute warmup:

Row 4 x 30 seconds with 60 seconds rest at 30spm

Row 4 x 30 seconds with 45 seconds rest at 30spm

Row 4 x 30 seconds with 30 seconds rest at 30spm

Row 60 seconds as fast as you can at 30spmYou don't have to use a Concept 2 - any rowing machine will be ok. But you may need to refer to the effort guide below if the monitor doesn't show you /500m pace.

Pace Guide = Fast as possible while holding 30spm (Likely to be average 2K pace - hopefully faster)Effort Guide = 9-10 Speech = Not constant ❗ You need to push as hard as possible on each interval to make this a TOP tier HIIT workout. If you back off, you've missed the point. As the rest periods shorten, you still need to hold or improve your pace. Especially so for the final one minute. The rest periods are mostly generous, so be sure to put everything into this TOP TIER WORKOUT❗ 🚥If you want to programme as an interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA 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.

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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