BOTTOM Tier Workout
For full information about the RowAlong 5K Plan. go to:
[ Ссылка ]
🚣 Week 5 Session 4 is 2 x 19mins (varied) with 1:30 rest 🚣♀️
Each 19 minute interval will be rowed as:
4min at 18spm / 2k+20 (5K+15) pace
3min at 20spm / 2k+28 (5K+13)
2min at 22spm / 2k+16 (5K+11)
1min at 24spm / 2K+12 (5K+7)
2min at 22spm / 2k+16 (5K+11)
3min at 20spm / 2k+28 (5K+13)
4min at 18spm / 2k+20 (5K+15)
Effort Guide = 5-6
Speech = Comfortable (Apologies that I lose my voice though!!!)
❗ This is a bottom tier workout - and apart from feeling like you're putting in a little pressure through the 24spm section - it needs to always feel like a bottom tier. Don't push this one - use it to investigate how your stroke rate affects your pace, and consider your technique. It's a BOTTOM TIER recovery session - please treat it as such. ❗
🚥If you want to programme your monitor - just set it to 2 x 19mins with the rest set to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
[ Ссылка ]
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 [ Ссылка ]
For more about indoor rowing in general, go to www.indoorrowinginfo.com
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.
