Ep 42 -55 minutes at 20spm with power strokes every 5 mins

BOTTOM Tier Workout Row 55mins at 20spm - take 5 power strokes every five minutes Pace Guide = 2K+18-22 for most - then at least 3sec faster for power strokes Effort = 5-6/10 (7-8 for power strokes) Speech = ComfortablePick your pace for the main chunk of the row for how you're feeling. If you think you can get through a 55 minute row at 2K+18 - then maybe start there, but don't worry if the power strokes mean you need to back off as the row continues. If you are unsure, just start at the 2K+22 range - that's where I sat for the last 20 minutes of the row, and I got a really good bottom tier work out from this. If you're not used to rowing using a 2K training pace, then look at the video on this channel which explains it - or head to my website: https://rowalong.com/what-is-2k-training-pace/Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. 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  Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.