RowAlong 5K Plan - Week 1 Session 4 - 2 x 20mins at 22spm

BOTTOM Tier Workout

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

https://www.rowalong.com/5000m-plan

🚣 Week 1  Session 4  is  20 minutes at 22spm (2 minute rest) 🚣‍♀️

Pace Guide = 2K+16 to 18 (5K+11 to 13)
Effort Guide = 5-6
Speech = Comfortable

❗  A long, slow bottom tier workout. The important thing here is NOT to push the pace. If anything, I'd rather you went slower to it felt very comfortable, and you make sure you complete it without pushing yourself. ❗

Breaking it up into two chunks will help it feel less like you're spending 40 minutes rowing at the same pace. Of course, so will my captivating chat ;-) 

🚥If you want to programme your monitor as a 2 x20 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:  🚥

https://youtu.be/2vGTy9mtaLA

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

For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.