Row 4 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the series

Slow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes.

🚣A BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20

➔Effort = 5/10

➔Speech = Comfortable

* After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness *

00:00 Introduction

01:35 Warmup

06:53 Main RowAlong Workout

37:55 Cooldown and time to stretch while I sign off.

🔶If you use ERGZONE to program your C2 Monitor, you will find this row under the 30 x 30 minutes Playlist as RA 30/30 - 4. Otherwise, just program your monitor as a 30 minute row with 5 minute splits (no rests)..🔶

🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)

More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalong

PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

But seriously - just keep watching, that's all I ask!!

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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.

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.

ℹℹℹℹℹℹ - 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. ℹℹℹℹℹℹ

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