30r20 · 30 Minute Rowing Machine Workout · 20 SPM Steady State Follow Along · Music

Thirty minutes at 20 strokes per minute (20 SPM). A long, settled steady-state row (the kind people mean by "Zone 2" rowing): find the rhythm and stay in it. This is a 30r20: thirty minutes at rate 20, 600 strokes, the benchmark many rowing clubs use. 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: 600 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:    • 30r20 · 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: First Light (120 BPM) by Erg Metronome. Tracks: Steady State, Tidal, First Light, Catch, Slipway, Blade Work, Low Sun, Long Reach, River Mist. New to exercise? Check with a doctor first, and stop if you feel unwell.