Indoor Rowing Workout 4 x 10 mins at 18/20/18/20 - RowAlong 5K Plan W1S2

BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:

🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️

Pace Guide = 2K+20/18 (5K+15/13)
Effort Guide = 5-6
Speech = Comfortable

❗ A simple low rate / slow interval row to build your base fitness. As such, there's no warm up on this one - so do some light rowing while i go through the description if you're missing a warm-up ❗

DO NOT push the pace faster than the guide here. It's easy to dismiss the bottom tier stuff as boring, and want to go faster - but trust me here - hold your pace. By the end, you'll have had a solid workout, and you'll be set up nicely for Session 3 - which IS a tough workout.

🚥If you want to programme your monitor as a 4 x 10 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. I've used the ErgZone overlay on this one. Let me know whether you prefer the old timer.

See you in the next video. 🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.

[stevem]

#back to the future. Thanks for the tip on WaterRowers.. I’ve always struggled at low spm so I’m going to remove some water.

[MPPez-ni]

A sunny glasgow day was much nicer then my dark, dank autumn evening

[ralexmorris]

Nice slow session. #backtothefuture good to see the pink house back! #shop

[chrisjbarrow]

#backtothefuture #shop enjoyed the chat during the split 40 minute row, keeps me nicely destracted so that time just flies by. Following your example I now try and do all my bottom tier rows without foot straps. I think that helps with my techniques when I do have the straps on for the rated pace rates. Thanks for continuing to make these videos 🤪

[andgilable]

#BackToTheFuture #Shop. Many Thanks! Love your banter. Makes a good workout even better.

[juniorbeasthawk]

#backtothefuture. #shop. Thanks for a great slower tempo workout. Welcome workout after my 5K test bomb. Thanks John!

[gavinrowland]

This felt really short after the 80 minute row yesterday! Thoroughly enjoyable row

[trelawnyboynton]

Solid baseline workout! And yes you were correct with prostrate being the word to describe flying off the back of the machine! Thanks for the vocab lesson and the time travel. #BacktotheFuture #shop

[kencostello]

#Backtothefuture
#Shop
10 min 2:04.1 18spm 142 HR
10 min 2:00.6 20spm 149 HR
10 min 2:01.2 18spm 151 HR
10 min 1:57.1 20spm 159 HR
Looking forward to tomorrows workout!
;-)

[johnm]

#backtothefuture again. Back to back. Only had time for 3 intervals today but just using this as a nice session for my re-entry

[lasallegirl]

#backtothefuture #shop. Solid bottom. I appreciated the 20 spm added in this one. Thanks

[EevanW]

#BackToTheFuture Another great session John - thanks for all these. Gave it a go in just socks today and it went really well - I thought I connected much better with the footplate and was merrily rowing faster, until some bloke on the video told me not to!! Shall definitely be giving it another go next session. Cheers!

[gillmcardell]

#backtothefuture #shop
Thanks John. A nice steady row today enjoying the Scottish sunshine on a wet Wednesday in Cornwall😀I had intended to be lazy and just do 3 of the 10 mins as doing the C2 mud season challenge, which only needs 5 k a day but was enjoying the banter

[mistyjordan]

#backtothefuture #shop Thanks for breaking this into intervals. I'm looking forward to going faster tomorrow! 😁

[SharleneMcKinnon]

#backtothefuture #shop I’m out of sync with the plan...started with the 40min... second day was w1s1. And I just realized it today. That’s a testament to how much my brain doesn’t work in the mornings. 😂 Great row. Great waffle.

[brockvorwald]

#backtothefuture good long sweaty row 👏

I really enjoyed the bit about not sacrificing form for pace. Having only started rowing a few months ago, I definitely could see myself overdoing it, chasing a time trial, and getting injured. Just another reminder to not push the slow stuff and maintain a good foundation

[ellewilkinson]

#backtothefuture Good afternoon, thank you for the video and the thinking rower’s technique chat! 😁

[MoANjAmSaiNT]

Took a week off and started the plan again as I got a tweak in my shoulder. 2nd time round this felt very comfortable but still putting the power down. Ready for session 3.

[triplecap]

Thanks! Looking forward to #3 tomorrow.

[Powpowbk]

#backtothefuture thanks nice one following the time trial for me