TOP Tier Workout
For full information about the RowAlong 5K Plan. go to:
🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣♀️
Pace Guide = MAX POWER each stroke
Effort Guide = 9-10/10
Speech = Not constant
❗ This is a power overload session. I don’t usually tell you to push the low rate stuff, but this is the exception – we’re building power today – so go as hard as you can with every stroke at 20 strokes per minute ❗
It’s important that you do this safely. Make sure you are warmed up. And if you feel any niggles at all in your muscles, either before, or during the row – stop. Do another session. And technique is paramount here. Get that forward lean right, and holding that lean, push the machine away with your legs. Let the power go through your body. Don’t fight against it with bent arms or by leaning back before the leg drive.
And just wait for the # this session!!
🚥If you want to programme your monitor as a 20 x 1 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: 🚥
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.
Provided as usual without music. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. This video also exists on an app called Kinomap – where there is background music. Check it out if that’s of interest. www.kinomap.com
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 www.indoorrowinginfo.com
See you in the next video.
