RowAlong 10K Plan - W4S1 - 30mins – 4 mins at 20spm then 1 min at 28spm x 6

Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️➔Pace Guide = 2K+18 then 2K+10➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes➔Speech = Not quite comfortable, not quite tough.❗ This is just about teaching you about lasting duration at a higher intensity. The 28spm 2K+10 just makes things a little tougher than a usual bottom tier 2K+18 20spm row. So it should make you need to work a little harder, but not so hard that you don't think you can complete the session❗The 2K+10 pace for the 28spm is a suggestion. I want you to AT LEAST hit that pace. But if you find you naturally rise to 2K+8 or 2K+7 for those 1 minute efforts, don't choke your stroke. Just stick with it and if you need to ease off in later efforts, that's ok. But no one it to go below 2K+10 for thr 28spm efforts!!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.