RowAlong 10K Plan - W2S4 - 3 x 11 minute Indoor Rowing Workout - Fitness Building Row

A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video.

🚣 Row 3 x 11 mins with 1 minute rest - at 18/22/18 strokes per minute🚣♀️

➔Pace Guide = 18spm at 2K+20 / 22pm at 2K+16

➔Effort = 5-6/10 then 6-7/10

➔Speech = Ok throughout

❗ Use this session to drive in some core fitness and spend time thinking about your technique. Working on the sequencing and flow, especially at the drive phase ❗

As such, this is being used as 10KW2S4 - to recover after S3 and get ready for S5. You don't have to be on the 10K plan to get use out of this row though.

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