RowAlong Community Forum

Jan 2024 - Esme's Delight
This challenge was chosen by Mercian Fitness

Row six intervals of 250m at 20 (or fewer) strokes per minute.
Rest is one minute.
Record the 250m result for your slowest interval


There is a restriction of 20SPM.
The whole piece has to be done at a maximum of 20SPM
(If one interval is over 20SPM then the piece is invalid).

A question came up on the RowAlong Facebook group about this. Specifically, how to make sure you hold 20spm.

Firstly, I do have a 20spm MetROWnome on my YouTube channel: - and if you RowAlong to that, following my stroke, you'll lock on to 20spm.

But then the question of what to do on the first interval if you use a racing start to get the flywheel up to speed. If you take 2 strokes in the space of 1, you need to drop down to 19spm for the rest of the row. Ezster did point out that this is only on the first rep, and if you mess up, you can start again - but it's certainly a bit tricker to hold 19spm than 20spm (after all, one stroke every 3 seconds is all it takes for 20spm).

John