RowAlong Indoor Rowing Workout - 55min 20spm + POWER STROKES

BOTTOM Tier Workout
Row 55mins at 20spm - take 5 power strokes every five minutes

Pace Guide = 2K+18-22 for most - then at least 3sec faster for power strokes
Effort = 5-6/10 (7-8 for power strokes)
Speech = Comfortable

Pick your pace for the main chunk of the row for how you're feeling. If you think you can get through a 55 minute row at 2K+18 - then maybe start there, but don't worry if the power strokes mean you need to back off as the row continues.

If you are unsure, just start at the 2K+22 range - that's where I sat for the last 20 minutes of the row, and I got a really good bottom tier work out from this.

If you're not used to rowing using a 2K training pace, then look at the video on this channel which explains it - or head to my website: https://rowalong.com/what-is-2k-train...

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 https://www.rowalong.com
For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.