Perfect your indoor rowing stroke rate with this 22 SPM rhythm guide. The video is 4 hours long so you never run out of footage, but feel free to use it for any duration that suits your training needs.

Key points:
🌟 Constant 22 strokes per minute pace
🌟 Row with a 2:1 ratio (drive speed is twice as fast as recovery)
🌟 No chat, no music. Just the flywheel woosh. Concentrate and follow along

Check out my other stroke rate guides (15/18/20/24/26/28/30/32 SPM)
   • RowAlong: Stroke Rate Pacing  

For variety, check out my full workouts and training plans on this channel.

And just to be honest about this - I only rowed for about 3 minutes - and then looped it. So don't feel too sorry for my backside!!

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🔔 Subscribe for more:    / @rowalong  
➡️ Become a Patreon:   / rowalong  
CHAT WITH ME!
👥 - FACEBOOK:   / rowalong   -
WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

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. 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.

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.

ℹℹℹℹℹℹ - 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. ℹℹℹℹℹℹ

==================What I use==================

(Affilliate Links):

**Rowing**
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
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#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. 🔴 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.