https://youtu.be/1CKB_2ttUUc This is a hard effort row that you'll need to work at to complete, but won't feel like you can't complete 🚣 After a 4minute warmup, row 27 minutes at 25 strokes per minute🚣‍♀️ ➔Pace Guide = 2K+12-14 (see below for 2K pace information) ➔Effort = 7-8/10 ➔Speech = Not constant This is a re upload due to the previous version having glitches in the video. ❗ This is a solid MID workout in my three tier (Bottom/Mid/Top) structure. You'll have to push to hold the pace, but you won't feel like you can't finish if you stick to the pace guide of 2K+12-14. ❗ As for the 25spm thing - I realised that I always do my rows in even numbered stroke rates. So changed it up in this one. PROGRAMMING THE MONITOR Simple this time. Either set to a single time row as 27 minutes, or go to the ErgZone app, where this row is under the RA icon as RA16. This will pre-programme the warmup, main session and cool-down for you. But you still need to watch this video on YouTube for the time being. 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. It's the closes thing you'll get to an indoor rowing class without actually taking part in one. If you enjoyed this workout, why not subscribe to this channel - and click the little bell icon so you get notified when I post a new workout - click below https://www.youtube.com/channel/UCGYc... This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. 🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵 See you in the next video. ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target. Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ