Ep 12 - 30min Slow - 2min Fast - 1min MAX - Indoor Rowing Workout

MID Tier Rowing Workout - 30mins / 2mins / 1minSlow / Hard / MAX

After a 4 minute warmup:

Row 30 minutes at 20spm and at 2K+18

Rest 2 minutes

Row 2 minutes at 24spm - HARD (at least 2K+8-10)

Rest 2 minutes

Row 1 minute at 30spm at MAX effort (faster than 2K pace) This row was provided by Fitness Matters - go to FMRowing.com to check them and the WOW out.

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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