BOTTOM Tier Workout
For full information about the RowAlong 500m Plan. go to:
🚣 Week 4 Session 5 is 30mins at 18spm 🚣♀️
Pace Guide = 2K+18-20
Effort = 5-6/10
Speech = Comfortable
HR MAF = 180-age
HR % = between 65 and 75% maxHR
❗ No gimmicks. Just row for 35 minutes at 20spm. If you’re used to training based around your 2K average, then go for 2K+18-20 – if you’re doing heart rate capped rowing, then start at that pace, but if your heart rate starts to get past your cap, ease off the pace. ❗
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.
