30r22 · 30 Minute Rowing Machine Workout · 22 SPM Steady State Follow Along · Music

Thirty minutes at 22 strokes per minute (22 SPM): the 4-Week Plan's finishing row, and a solid steady-state session on its own. Stroke counts minute by minute, plans and every session: https://ergmetronome.com/sessions/row... How to use it • Start rowing on stroke 1, when the countdown reaches zero. • Match the marker: drive as it moves from catch to finish, recover as it slides back. • Check your stroke count at the end against your monitor: 660 strokes. • Your monitor's stroke-rate reading averages over a few strokes, so don't chase it in the first 30 seconds. Prefer just the click? Tick-only version:    • 30r22 · 30 Minute Rowing Machine Workout ·...   Chapters 0:00 Get ready 0:10 Stroke 1 5:10 5 minutes in 10:10 10 minutes in 15:10 15 minutes in 20:10 20 minutes in 25:10 25 minutes in 30:10 Session complete Works on any indoor rower, including a Concept2 RowErg. Music: Open Water (132 BPM) by Erg Metronome. Tracks: Strokeside, Bowside, Headwind, Home Straight, Puddles, Square Blade, Open Water, Feather, Regatta. New to exercise? Check with a doctor first, and stop if you feel unwell.