RowAlong 5K Plan - Week 1 Session 3 - 12 x 2mins at 28spm / 1min rests | Kinomap
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RowAlong 5K Plan - Week 1 Session 3 - 12 x 2mins at 28spm / 1min rests

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 Rowing Machine



United Kingdom - English


TOP Tier Workout

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

🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️

Pace Guide = 5K pace or better (2K+5-6)
Effort Guide = 9-10/10
Speech = Not a lot!

❗  This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6 ❗

The point of this workout is that it will feel tough. Don't shy away from it. You will be able to complete it - but it'll be hard work.

🚥If you want to programme your monitor as a 12 x 2 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.