RowAlong - 5/4/3/2/1 mins x 3

IMPORTANT - SET YOUR DRAG FACTOR BEFORE YOU START ROWING - AND LEAVE IT THERE. The resistance guide is about effort you put in - not the resistance of the machine

After a 4minute warm up (be warned, I see a spider on the wall during the warm up - don't worry, it doesn't turn up on screen - but just in case you're alarmed just knowing about them!):

Row 5 / 4 / 3 / 2 / 1 mins at increasing rates and paces - rest 2minutes - do it again. Rest two minutes - do it again.

• 5 mins is at 20 spm - 2K+18 (6/10 effort)
• 4 mins is at 22 spm - 2K+16 (7/10)
• 3 mins is at 24spm - 2K+14 (8/10)
• 2mins is at 26spm - 2K+12 (9/10)
• 1min is at 28spm - 2K+10 (10/10)

As always, just follow me for the stroke rates. Keep in time with me and you're fine. Be honest about your training pace, and make sure to hit the same pace each time you go through the 54321 set. No cheating!

Row strong and stay safe!! For more info on what I do - check out RowAlong.com - or for more about indoor rowing in general, check out www.indoorrowinginfo.com Stay safe - keep on keeping on.