8 Stroke Rate Changes
https://youtu.be/pqNdWHcIO3k
Row for 32 minutes, but change stroke rate every four minutes.
A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid
Changes are: 18/20/22/20/18/20/22/20
➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15
➔Effort = 5-6/10
➔Speech = Comfortable
This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 8 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 00:00 Introduction
02:09 Warmup
07:41 Main Session
41:01 Cooldown then stretching