RowAlong - 10min 5min 10min

IMPORTANT: Set your drag factor (usually a lever on the machine which affects how heavy the row feels) before you start. Leave it there for the duration of the row. The "% Resistance" provided in the rowing guide refers to how much effort you put into the row - not the resistance of the rowing machine

In this workout, you'll row 10 minutes at 20spm at then 5 minutes at 28spm followed by another 10 minutes at 20spm.

My pace guide for this is: Row the 10 minute intervals at your current 2K Average + 18 seconds - and the 28spm at 2K+8 If you don't know (or use) a 2K pace reference, then your first 10 minutes will be a 6/10 effort.

The 5minutes will feel like an 8 or 9 and the final 10 minutes will probably feel like a 7 in order to maintain the same pace that you did the first 10 minutes at (which is important - don't slow down the pace).

As always, I'm flapping my gums the whole time through this rowing workout, hoping to keep you distracted and entertained. It's not a really hard workout - the 20spm intervals making it a medium effort - but the 5mins at 28 will get you working hard before the final 10 minute. If you stick to your correct pace, you'll be ok. If you go out too hard, you won't.

If you want to know your average 2K time so you can work out a pace reference: Row 2000m as fast as you can. Your monitor will show you the overall average time it took you to cover 500m (shown as /500m) that's your average. So if you did it in 7:20 - your average would be 1:55 for each 500m - even if you were faster or slower during the row, this is the AVERAGE. So when I say "2K + 18" in this row, that would be 1:55 +18 (2:13). For more about what i do, go to www.pdprowing.com for more about Indoor Rowing in general, mostly focussed on the Concept 2 rowing machine, go to www.indoorrowinginfo.com

Shot on an iPhone Xs and audio through a lavalier microphone into an iphone 4s