RowAlong 10K Plan - W5S4 - 30 minute Indoor Rowing machine Workout - Fitness Builder

low it down and work on your fitness and technique in this 30 minute 18 strokes per minute row.

🚣 30 minutes - 18 strokes per minute 🚣♀️

➔Pace Guide = 2K+20-22

➔Effort = 5-6/10

➔Speech = Comfortable

❗ The low rate slow pace rows are here to give you a break from the full on efforts that can be both mentally and physically exhausting. Take this time to work on your technique and don't go faster than the pace guide - as that can undo the benefits of this kind of row. Let your energy system build by keeping it at a slower pace. ❗

This row was originally recorded as a Live Stream row with lots of people taking part live on YouTube and on Ergrace. It's been re-edited to make it fit better into the RowAlong library. Looking out for future Live rows:

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