BOTTOM TIER WORKOUT
For full information about the RowAlong Plan. go to: https://www.rowalong.com and if you want to interact with other rowers doing the plan, go to https://www.facebook.com/groups/rowalong
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: https://www.rowalong.com/ And if you want to know more about indoor rowing in general, go to www.indoorrowinfo.com where you can also sign up for the FMMC monthly challenge if you like something extra.