RowAlong 2K Plan -Week 1 Session 3 - 2 x 20mins at 18spm | Kinomap
× Kinomap

RowAlong 2K Plan -Week 1 Session 3 - 2 x 20mins at 18spm

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 29 Likes
Comments image 3 Comments

 Rowing Machine



United Kingdom - English


For full information about the RowAlong Plan. go to: and if you want to interact with other rowers doing the plan, go to

Anyway... After a 4 minute warmup: Row 2 x 20minute intervals with 2 minute rests between.

2K Training pace = 2K+20-22
Effort level = 4-5/10
Speech will be easy.

And you'll see from that pacing that this is a very easy row - back to the foundation building. It may seem like you're not working, but by the end of the 40 minutes, you'll have had a good workout which will set you up perfectly for session 4 - which is a TOP tier workout. Be sure to read the supporting info on my website if you haven't already: And if you want to know more about indoor rowing in general, go to where you can also sign up for the FMMC monthly challenge if you like something extra.