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RowAlong 2K Plan Week 4 Session 6 - 30mins alternating 18/20spm every 5 minutes

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 Rowing Machine



United Kingdom - English


BOTTOM Tier Recovery Workout after a 2000m Time Trial on the rowing machine

🚣 After a 4 minute warmup, alternate 18/20spm every five minutes for 30mins 🚣‍♀️

Pace Guide = 2K+20 and 18
Effort Guide = 5 then 6
Speech = Mostly constant

❗ Although I've give a pace guide above, I want you to do this at a pace that feels like a recovery row rather than anything approaching effort. Assuming you have a 2K in your legs from yesterday, this is a very low intensity workout designed to flush out your legs and hopefully help with any soreness. ❗

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.