RowAlong 10K Plan - W4S2 - 45 minute Indoor Rowing Workout - Fitness Builder - 10KW4S2

Build your fitness and technique with this low and slow 45 minute rowing workout.

🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️

➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20

➔Effort = 5-6/10

➔Speech = Comfortable

❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "slow" end of the training guides. But that's ok - it's all part of building your fitnes to be able to row the 10Km. ❗

The point of 9/8/7/6/5/4/3/2/1 is really just to keep it interesting. Swapping rates in ever shortening sections will hopefully make the time go quicker as you get shorter and shorter periods as you get closer to the end.

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