30 Minute Rowing Machine Rate Intervals · 20/24 SPM · Follow Along · Music

Thirty minutes of rate changes to techno: three-minute blocks alternating between 20 and 24 strokes per minute (20–24 SPM), five times through with no rests. Settle at 20, lift to 24, and bring it back down under control each time. 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. • The rate changes at each step with no break. The marker changes speed from the first stroke of each step, and the stroke count starts again. • The steps are 60, 72, 60, 72, 60, 72, 60, 72, 60 and 72 strokes; 660 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 step. Chapters 0:00 Get ready 0:10 Block 1 of 10 · 20 SPM 3:10 Block 2 of 10 · 24 SPM 6:10 Block 3 of 10 · 20 SPM 9:10 Block 4 of 10 · 24 SPM 12:10 Block 5 of 10 · 20 SPM 15:10 Block 6 of 10 · 24 SPM 18:10 Block 7 of 10 · 20 SPM 21:10 Block 8 of 10 · 24 SPM 24:10 Block 9 of 10 · 20 SPM 27:10 Block 10 of 10 · 24 SPM 30:10 Session complete Works on any indoor rower, including a Concept2 RowErg. Music: Engine Room (120 BPM) and When The Acid Hits (144 BPM) by Erg Metronome. Tracks: Long Slide, Attention, Go, Final 250m, Square Blades, Blood Shot, Rhythm Over Power, Crab, Last Ten Again, Engine Room, The Finisher, Tasting Iron, Ratio, Attention, Go, Final 250m. New to exercise? Check with a doctor first, and stop if you feel unwell.