4 × 8 Minute Rowing Machine Intervals at 20 SPM · 2 Minute Rest · Follow Along · Music

Four blocks of eight minutes at 20 strokes per minute (20 SPM), with two minutes' rest between them. An easy rate and long blocks: settle into each one and hold the rhythm to the end. Stroke counts minute by minute, plans and every session: https://ergmetronome.com/sessions/row... How to use it • Start rowing on stroke 1 of each block, when the countdown reaches zero. The stroke count starts again each block. • Match the marker: drive as it moves from catch to finish, recover as it slides back. • Rest screens count you back in with a 10-second "Get ready". Pause the video if you need longer. • Each block is 160 strokes; 640 in total. • Your monitor's stroke-rate reading averages over a few strokes, so don't chase it in the first 30 seconds of a block. Chapters 0:00 Get ready 0:10 Block 1 of 4 · 20 SPM 10:10 Block 2 of 4 · 20 SPM 20:10 Block 3 of 4 · 20 SPM 30:10 Block 4 of 4 · 20 SPM 38:10 Session complete Works on any indoor rower, including a Concept2 RowErg. Music: First Light (120 BPM) by Erg Metronome. Tracks: Tidal, Slipway, Steady State, First Light, Catch, Still Water, Low Sun, Long Reach, River Mist, Blade Work, Tidal, Slipway. New to exercise? Check with a doctor first, and stop if you feel unwell.