https://youtu.be/gsKOc-eYdaI Build up your fitness and torch some calories in this sweaty but simple row on the machine 🚣 2 x 20mins with 90 second rests🚣‍♀️ ➔Pace Guide = 2K+18 then 2K+20 (see below for 2K pacing info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ The first of these intervals will be done at 20 strokes per minute. Then to make sure you stay in that fitness building mode, the pace drops by 2 seconds, and the rate drops by 2 too. ❗ It's a simple row that will just get you feeling like you've had a good long workout. But it will build the foundation of your rowing system - and is one of the most important sessions you can do. The first 10 minutes I talk technique - then the rest of the row I continue the story of my rowing career, and why I'm the one doing this RowAlong with you. Programming the monitor: Either set it to 2 x 20min intervals with 90 second rests, or go to the Ergzone app, where the whole session is available to program your monitor - you'll find it as RA23 under the RowAlong RA icon. 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.