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RowAlong 2K Plan Week 4 Session 4 - 1min at 2K rate and pace - 19mins at 18spm

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 Rowing Machine



United Kingdom - English


BOTTOM Tier rowing machine Workout with a TOP TIER start
🚣 After a 5 minute warmup, row 1min at Race rate and Pace then 19min at 18spm 🚣‍♀️

Pace Guide = 2K then 2K+20-22
Effort Guide = 9 then 5/10
Speech = Mostly ok (after the first minute)

❗  This is a 'stirring of the tanks' row to prep you for the next session, which is the 2K test. The first 1 minute should feel like a lot of hard work, but the next 19 minutes should feel very simple. ❗

There is no rest between the 1 and the 19minute efforts.

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 https://www.rowalong.com