2 x 16 minutes Rowing Workout - Follow Along

This video features a 2 x 16-minute steady state row with 2 minutes rest between intervals.
Protocol: 2 x 16 minutes steady state
Each 16-minute piece is broken into 4-minute sections:
4' at 18 strokes per minute rate
4' at 20 strokes per minute rate
4' at 22 strokes per minute rate
4' at 24 strokes per minute rate 2 minutes rest between pieces.
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[@Bob-Karuhanon]

Thanks coach

[@Neil_Bergenroth_Rowing_Coach]

Thank you for commenting. Glad you got some value out of the training.

[@segirard]

Thanks.. keep it up. Very helpful workouts

[@Neil_Bergenroth_Rowing_Coach]

You are welcome. Any particular training sessions you want to see on the channel?

[@segirard]

Middle aged former jogger, picked up a rowing machine during pandemic but suffered poor mechanics, and low back pain from overuse. Greatly appreciate your instructions in proper techniques. Videos Easier to follow than just going alone. Appreciate any and all variations in workouts, duration, rowing rate, to maintain optimally fitness, strength, etc… thanks again and happy Thanksgiving

[@Neil_Bergenroth_Rowing_Coach]

@@segirard you are very welcome! Thanks for taking the time to leave a couple of comments, means a great deal.

[@BALeiter]

Coach, I enjoy your channel. I am 64 and have been rowing for a couple of years. It would be good to know your pace as you do this.

[@Neil_Bergenroth_Rowing_Coach]

@@BALeiter I can start screencasting my app for the Concept2 as well as the RP3. Thanks for the feedback.