RowAlong 10K Plan - W7S2 - Indoor Rowing Workout - 60 mins with repeating rate ladder 2021 Version

Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration➔Speech = Comfortable❗ Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2KIf you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. ❗It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.If you are doing this as a standalone row, you don't need to do the whole hour. Bail out at 15 mins / 30 / 45 if you're not keen on the idea of 60 minutes right now!Follow me for stroke rate. Look at the screen for times and guidance. Listen to me if you want to hear me waffle for an hour, or put on some music and drown me out!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.