RowAlong 5K Plan - Week 1 Session 4 - 2 x 20mins at 22spm | Kinomap
× Kinomap

RowAlong 5K Plan - Week 1 Session 4 - 2 x 20mins at 22spm

Please sign in or sign up for a free account to watch the full length video
hh:mm:ss % Resistance Cadence Type
Your browser does not support the canvas element.
Add to favorites Favorites image

Likes image 8 Likes
Comments image 0 Comments

 Rowing Machine



United Kingdom - English


BOTTOM Tier Workout

For full information about the RowAlong 5K Plan. go to:

🚣 Week 1  Session 4  is  20 minutes at 22spm (2 minute rest) 🚣‍♀️

Pace Guide = 2K+16 to 18 (5K+11 to 13)
Effort Guide = 5-6
Speech = Comfortable

❗  A long, slow bottom tier workout. The important thing here is NOT to push the pace. If anything, I'd rather you went slower to it felt very comfortable, and you make sure you complete it without pushing yourself. ❗

Breaking it up into two chunks will help it feel less like you're spending 40 minutes rowing at the same pace. Of course, so will my captivating chat ;-) 

🚥If you want to programme your monitor as a 2 x20 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to

For more about indoor rowing in general, go to


See you in the next video.