Ep 49 - 90 minute RowAlong - 20/24spm changing every 6 mins

Strap into whatever Indoor Rowing Machine you use - and get ready to burn a LOT of calories and sweat a lot while you join me for a 90 minute RowAlong. 

BOTTOM / MID / TOP Tier Workout - You effort changes with your starting pace

Row 20spm for 6mins at 2K+18-22 Row 24spm for 6mins at 2K+12-15Repeat until end. 

Start on the slower end of the pace guide for an easier / fitness 'engine building' row - start on the faster end of the pace guide for performance gains.

Apart from the first 20spm split, all of them start with 10 POWER STROKES (I don't want you to risk pulling something by starting the row with 10 power strokes, so please do wait until the second time you do the 20spm chunk). 

There could be a chance that you'll cross the 21097 half marathon distance during this row if you are close to that pace. If you think this may be the case, you may want to enter 21097m into the monitor, rather than 90 minutes. Then, if you finish before the RowAlong workout finishes, just reset the monitor and do a Just Row to finish. Or if you think you'll need a couple more minutes, just keep rowing at 20 or 24 spm during the cool down and chat - until you hit the right distance. Just be sure to add a cool-down when you're done! 

Then go oto the log.concept2.com website and enter your time. If you don't know how to get a verification code - get in touch and I'll tell you what to do. 

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. 

TIMINGS FOR THE ROW:

00:26 Intro Chat describing the Podcast Row03:59 Warm Up Starts07:59 Stretch / move / hydrate while I recap the row10:56 Main Session Begins1:40:56 Main Session Ends - have a drink1:41:56 Cool down and end chat (4 mins total)

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com

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