BOTTOM Tier Workout with spice
For full information about the RowAlong 500m Plan. go to:
π£ Week 3 Session 4 is 30sec sprint then 19:30 at 18spm π£ββοΈ
Pace Guide = 500m pace, then 2K+20-22
Effort = 10/10 then 5-6/10
Speech = Comfortable (after sprint)
HR MAF after sprint = 180-age
HR % after sprint = between 65 and 75% maxHR
β This is a primer for the 500m test in session 5. A quick whizz of the legs, followed by an engine tuning 19:30 at 18spm. β
If you don’t plan to do a test for session 5 – then just keep rowing once I’ve stopped – continue to the end of my cool down and chat, which should take it up to around 25 minutes of rowing.
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.
