RowAlong 5K Plan - PRELUDE - 40mins | Kinomap
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RowAlong 5K Plan - PRELUDE - 40mins

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 Rowing Machine



United Kingdom - English


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

🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️

Pace Guide = 2K+18-20 (5K+13-15)
Effort Guide = 5-6
Speech = OK

Cards on the table. I messed up and recorded this as Workout 1. It wasn't until I was done that I remembered W1S1 was a MID Tier workout - not a bottom tier!! Which is why I've called this a Prologue. It kind of makes sense anyway, as I go right to the beginning in terms of assuming you've never watched any of my videos before. So I talk about setting up the machine, the warmup, technique etc as though it's the first time you've heard it. And then through the main session I try to spend as much time as possible breaking down the elements of the rowing stroke, before then talking about the plan itself. So it's still just as good a workout as the rest of the 5K plan will have - it's not a soft workout by any means - it's just an intro to the plan, rather than part of the actual plan!! (And apologies if I didn't edit out all of the references to this being Week 1 Session 1.)

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.