65 Minute Rowing Ladder Workout - Climb Stroke Rates | RowAlong

Keep your mind engaged and your body guessing with this climbing stroke rate ladder. Five minutes at each rate as you climb from 18 to 26spm, back down, then climb again - the constantly changing rhythm makes 65 minutes feel less monotonous while building the kind of sustained power that translates directly to faster 30-minute and 10K times. The workout: 4 minute warmup 65 minutes continuous rowing Rate pattern: 18/20/22/24/26/24/22/20/18/20/22/24/26spm (5 minutes each) Base pace guide: Start at 2K+20-22, then 2 seconds faster with each rate increase Going back down: Reduce pace by the same amount you increased Effort: 5-7/10 overall (tougher during the 26spm sections) Choose your challenge level: Moderate version: Start at 2K+20-22, add 2 seconds per rate increase throughout Harder version: Start at 2K+20, then add 3 seconds when jumping to 24spm and 26spm for extra turbo boosts The honest truth: Rowing for 65 minutes makes this a solid workout regardless of your pace choices. But you can really attack this one if you want - start faster and add those extra speed bursts at the higher rates. Your legs will know they've done some work. Who this is perfect for: Anyone training for 30-minute time trials or 10K distances. The sustained effort at varying intensities builds exactly the kind of fitness those distances demand. Follow along with me for stroke rate and pacing guidance through all the ups and downs of this ladder. 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.