January Motivation 18 - 36 Minute Row - 4 Pace Guides

Check it out here on youtube: https://youtu.be/CfyfuOqzloMRow 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again. 🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate increases.➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5 seconds for 26➔Top/Max pace guide - Start 18spm at 2K+20 - Increase 6 seconds for 22 and 6 seconds for 26❗ I'll say here - none of those are an "Easy" or Bottom Tier on my Intensity Pyramid ❗I sat on the bottom end of this pace guide, and by the end I was at the top end of what I'd normally call a "Mid Tier" intensity workout. If you do want to take this a bit easier, you could start the 18spm at 2K+22 and increase only 3 seconds per rate increase. But make sure you don't choke your technique to keep the pace downFind 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.