85 Minute Rowing Workout - Ladder Pattern Keeps You Hooked | RowAlong

Count down through seven different stroke rates while the time blocks get shorter and shorter - it's the mental game that makes 85 minutes surprisingly manageable. You'll climb from 18spm to 30spm as the intervals shrink from 7 minutes down to just 1 minute, creating natural checkpoints that keep your brain engaged the whole way through. The workout: Pattern (repeat 3 times): 7 min at 18spm - 2K+20-24 6 min at 20spm - 2 seconds faster 5 min at 22spm - 2 seconds faster 4 min at 24spm - 2 seconds faster 3 min at 26spm - 2 seconds faster 2 min at 28spm - 2 seconds faster 1 min at 30spm - 2 seconds faster 30 seconds recovery (after rounds 1 and 2 only) Choose your starting pace wisely: Start at 2K+20: This becomes a challenging workout by the time you hit 26spm and beyond - excellent race preparation but demanding Start at 2K+22: A solid, manageable slog that'll test you without pushing you over the edge - the sweet spot for most people Start at 2K+24: Much easier overall - perfect for building volume without intensity Monitor programming: Easiest approach: Just Row for warmup, then program 1:25:00 for the main session, then Just Row for cooldown. Full session programming: 4:00 (Warmup) 1:41 (Rest - stretch/move up and down the rail) 1:25:00 (Main session) 0:54 (Rest - quick drink) 2:00 (Main cooldown) 1:30 (End chat - continue cooling down if you wish) Follow along with me for stroke rate, and I'll keep you company with training tips, technique cues, and my usual general waffle. 2K Pacing Guide: If you're unsure about how to use 2K pacing - Row a 2000m time trial (as fast as you can), and divide the finish time by 4 to give your average 500m time - That's your 2K training pace. (ie, 7:40 would be 1:55). Then, if I say something like "2K+20" you row 20 seconds slower than your 2K pace (in the above example, that would be 2:15/500m pace.) Drag Factor info:    • What is Drag Factor on Concept2 rowing mac...   ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more:    / @rowalong   ➡️ Become a Patreon:   / rowalong   CHAT WITH ME! 👥 Facebook:   / rowalong   🌐 Website: https://www.rowalong.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.