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.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.