RowAlong - Indoor Rowing Workouts for Concept2 and other rowing machines: Recent Episodes
RowAlong
A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com
Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger.
This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me.
All workouts can be performed as stand-alone workouts. But look out for the 2K plan currently populating - and then the 5K and 500m plans which will arrive after the 2000m training plan.
Ready to ignite your calorie burn? Join me for a 35-minute high-energy RowAlong workout that will build your endurance and strength while torching through calories!
We’ll start with a 5-minute warmup to get your muscles ready. Then, dive into 30 minutes of high-intensity intervals with varying stroke rates, all set to a motivating house music beat.
This workout is perfect for anyone with a Concept2, WaterRower, Peloton, RP3, Aviron, or any other rowing machine. As you follow along, I’ll guide you through each phase with clear cues, mixing moderate strokes, powerful pushes, intense sprints, and vital recovery moments.
You get out what you put in. So when I say SPRINT - you SPRINT. Don't cheat yourself out of a great workout by taking it easy!
Get ready to push your limits, build stamina, and enjoy an exhilarating rowing experience that combines fitness with fun. Expect to sweat, and feel an incredible sense of accomplishment by the end.
Tune in, row along, and let’s chase that RowBeats high together! Who’s up for the challenge?
Follow along to all of the "RowBeats" Here:
https://www.youtube.com/playlist?list=PL8ookhrQKwvIYyhFaOL4DILoVYy8loihK
(Workout Structure: 5 min warmup / 30 min RowAlong workout intervals)
📚CHAPTERS📚
00:00 Intro
01:42 Warmup - 5 minutes
07:39 RowBeats - 30 minute Follow Along Rowing Workout
37:39 Cooldown
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
See you in the next video.
==================What I use==================
(Affilliate Links):
Rowing
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
Recommendations
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Ready to torch some calories? RowAlong to this high-octane 30 minute indoor rowing workout that will push your limits like never before!
We'll kick off with a 5 minute warmup to prep your muscles for the rhythm-fueled row to come. Then brace for a 30 minute rush of varying stroke rates an intensities synced to a driving beat that'll have you digging deeper with every switch.
Whether new to indoor rowing or a seasoned hand craving an adrenaline hit, this high intensity interval session is the ultimate full-body cardio gut-check. I'll be intensity stroke coach, as you follow along using clear cues to cycle you through moderate grooves, power patches, breathless sprints, and those sacred recovery pockets.
Grab your Concept2, WaterRower, Peloton, RP3, Aviron or any rower and prepare to tap into a reservoir of long-forgotten grit. But fear not - emerge victorious and you'll be showered in spiritual renewal...and probably a lot of sweat too.
It's time to chase that RowAlong RowBeats high!
Who's game?
Follow along to all of the "RowBeats" Here:
https://www.youtube.com/playlist?list=PL8ookhrQKwvIYyhFaOL4DILoVYy8loihK
(Workout Structure: 5 min warmup / 30 min RowAlong workout intervals)
📚CHAPTERS📚
00:00 Intro
01:42 Warmup - 5 minutes
07:39 RowBeats - 30 minute Follow Along Rowing Workout
37:39 Cooldown
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
See you in the next video.
==================What I use==================
(Affilliate Links):
Rowing
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
Recommendations
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories.
After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied interval training for 20 minutes - Follow Along the steady state rowing, sprint intervals, stroke rate changes and more. Using your Concept2, WaterRower, RP3, Aviron or any rowing machine, every second will be precisely choreographed to motivating rhythms.
There's no mistaking the RowBeats format is different to my normal RowAlong workouts - minimal talking, just immersive rowing action guided by quick audio cues and stroke rate callouts on screen. Lose yourself in the music, or hit mute to follow the visuals while your own playlist pounds in your ears.
This is high intensity training at its most rhythm-fueled and effective. You'll experience multiple phases that push your cardiovascular system into calorie-burning overdrive using low impact, full body rowing movements.
Whether your goal is weight loss, overall fitness, or just getting a runners-high through an addictive routine, prepare to get drenched in sweat and endorphins! Let's go all-out on the indoor rower.
(Workout Structure: 5 min warmup / 15 min workout intervals)
📚CHAPTERS📚
00:00 Intro
02:06 Warmup - 5 minutes
08:11 RowBeats #5 - 15 minute Rowing Workout
28:21 Cooldown
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
See you in the next video.
==================What I use==================
(Affilliate Links):
Rowing
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
Recommendations
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Take your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched and craving more.
After a 5 minute warmup to find your rhythm, we'll embark on a 15 minute journey packed with perfectly timed intervals synced to a galvanizing playlist. You'll experience everything from steady state efforts to breathless sprint sections. Whether you're an experienced rower or new to the machine, this workout will push your limits.
The formula is simple - lose yourself in the beats while I guide you through the intervals. Less of my usual fluff, no extra chatter - just sweat-inducing, rhythmic rowing mastery.
Using a Concept2, WaterRower, RP3, Aviron, Peloton or any other indoor rower at home or in the gym, get ready to tap into a primal energy few workouts can replicate. You'll flow between phases of powerful strokes and active recovery, chasing that euphoric full-body burn.
Conquer your fitness goals by pushing through the peaks and valleys of this RowBeats epic. Dig deeper than ever before!
(Workout Structure: 5 min warmup / 15 min workout intervals)
📚CHAPTERS📚
00:00 Intro
01:52 Warmup - 5 minutes
08:02 RowBeats #4 - 15 minute Rowing Workout
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
See you in the next video.
==================What I use==================
(Affilliate Links):
Rowing
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
Recommendations
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Get ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crusher will have you channeling pure rhythmic power.
After a 5 minute warmup to find your groove, let's dive into a 12 minute blast of varying intervals perfectly timed to an adrenaline-pumping playlist. Low strokes will build into blistering highs and all-out sprint sections designed to push your limits.
There's no mistaking the variation in my normal format - minimal chat with immersive rowing action precisely choreographed to the beats. Quick audio cues and on-screen guides will be your coach, allowing you to row uninterrupted or bring your own Music to the session.
Whether you're a experienced rower or beginner, using a Concept2, WaterRower, RP3, Aviron or Peloton machine at home or the gym, prepare to enter a state of sweat-dripping exhilaration. The only instructions? Stick to the rates and intensities, dig deep, and let RowBeats be your launch pad to another level.
(Workout Structure: 5 min warmup / 12 min workout intervals)
📚CHAPTERS📚
00:00 Intro
01:51 Warmup - 5 minutes
07:54 RowBeats #3 - 12 minute Rowing Workout
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
See you in the next video.
==================What I use==================
(Affilliate Links):
Rowing
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
Recommendations
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
RowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn!
For 15 sweat-dripping minutes, you'll experience intervals that take you from moderate warm-up strokes to max effort sprints and everything in between - all synced to energizing music.
Different to my usual RowAlong workouts, as there's no excessive talking, just a streamlined workout focused on rowing hard to the rhythms.
The format is simple - quick audio cues to shift intensities with stroke rate and workout details on screen. Want to listen to your own tunes? Just hit mute and follow the visual instructions while your playlist pounds in your ears.
Whether you're on a Concept2, WaterRower, RP3, Aviron or Peloton rower, in fact, ANY Rowing machine - be prepared to get swept up in the RowBeats groove for an intense full-body cardio challenge.
Smash your goals by letting the beats propel you through this efficient and effective sweat sesh. It's time for RowBeats to make you move!
⁉ Don't worry - I'm not changing the core of what I do with RowAlong - My aim is to try to help everyone enjoying indoor rowing. And I know from some comments and requests of the years that there is a section of rowers who want this kind of workout, so I'm giving it to them too. (This is why I've "Branded" it RowBeats, so it stands out from the usual RowAlongs). ⁉
(Workout Duration: 15 minutes - 5 min warmup, 10 min workout)
📚CHAPTERS📚
00:00 Intro
01:55 Warmup - 5 minutes
07:54 RowBeats #2 - 10 minute Rowing Workout
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
See you in the next video.
==================What I use==================
(Affilliate Links):
Rowing
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
Recommendations
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
This isn't your normal RowAlong Workout video! Get ready for a high energy, music-driven 15 minute indoor rowing workout with the launch of the new RowBeats series.
Put on your headphones, grab your indoor rower and let's RowAlong to RowBeats. Get swept up in the beat as I crank up the tunes and stroke rates on your rowing machine at home or in the gym.
👕 As the shirt says: Less Talking, More Rowing. Let's get RowBeats started! 👕
This workout kicks off with a 5 minute warmup, then dives into 10 minutes of low, moderate and high intensity intervals, sprint sections and stroke rate changes - all fueled by an energising soundtrack.
🎶 Not the usual RowAlong where I talk non-stop, this just has shout outs for intensity changes, and the odd "Push with your Legs" technique cue to keep the rowing action banging to the rhythms! And, in case you're not interested in the Euro Houe Beats, I put all of the rate/intesnity info on screen, so you can just hit mute and listen to whatever you want. 🎶
⁉ Don't worry - I'm not changing the core of what I do with RowAlong - My aim is to try to help everyone enjoying indoor rowing. And I know from some comments and requests of the years that there is a section of rowers who want this kind of workout, so I'm giving it to them too. (This is why I've "Branded" it RowBeats, so it stands out from the usual RowAlongs). ⁉
(Workout Duration: 15 minutes - 5 min warmup, 10 min workout)
📚CHAPTERS📚
00:00 Intro
02:12 Warmup - 5 minutes
08:13 RowBeats #1 - 10 minute Rowing Workout
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8.20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1.50 and then slowed down to 2.20 by the end - your average across the whole row is 2.05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2.05 + 18 = 2.23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!
This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and pace, even if you do fade over the course of those 20 seconds.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 Row 35 = TABATA TABATA TABATA🚣
WARMUP: 10 minutes
WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more times
PACE GUIDE: MAX
EFFORT/RPE: 10/10
SPEECH: I couldn't even tell you my name
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:58 Warmup
14:00 Row 35 = TABATA TABATA TABATA
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Seriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣
WARMUP: 4 minutes
WORKOUT: 30 minutes, 20spm Low Intensity
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: If it's not easy, you're going too fast.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #fitness
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:09 Warmup
06:58 Rowing Workout: 30 minutes, 20spm Low Intensity
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.
An incredibly valuable row in terms of your fitness, your skill, and your mindset.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣
WARMUP: 4 minutes
WORKOUT: 2 x 20 minutes at 20spm
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: Easy
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:16 Warmup
07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
RowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!!
The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣Row 30 - 40 minutes at 20spm🚣
WARMUP: 4 minutes (part of the main 40 minutes)
WORKOUT: 36 minutes at 20spm
PACE GUIDE: (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity)
EFFORT/RPE: 5/10
SPEECH: Easy for the fist 20-30 minutes, possibly a little harder after that if you're not slowing down to keep within your intensity guide.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:03 Warmup, straight into 36 more minutes at 20spm
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Get ready for a tough one. 4/3/2/1 minutes at increasing intensity - four times (with rests). An amazing row.
You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 31 = 4/3/2/1mins x 3 with 2 minute rests🚣
WARMUP: 4 minutes
WORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 4 with 2 minutes rest
PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5 / 2K or faster
EFFORT/RPE: 5-10/10
SPEECH: Easy to start, tricky to finish.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
03:11 Warmup
08:37 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Get out of your comfort some in this 6x5minute rowing workout. At 24spm and 2K+8-12 pace, it'll be an intensity that will feel hard, but not maximum.
The point here is that you need to push through the feeling of "This is getting tough, I should really stop" and get to the next rest. And, because of those 90 second rests, this is on the 'easier side' of hard - so this row should really be a piece of cake!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣Row 29 = 6 x 5 minutes at 24spm🚣
WARMUP: 4 minutes
WORKOUT: 6 x 5 minutes at 24spm with 90 seconds rest
PACE GUIDE: 2K+8-12
EFFORT/RPE: 7-8/10
SPEECH: Tough, but the odd sentence will splutter out
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:01 Warmup
07:10 Row 29 = 6 x 5 minutes at 24spm
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Did you know, the best workout for you is one that you only put in a low intensity? Row for 30 minutes at a low rate and pace, and build your foundation.
Seriously, 30 minutes low and slow is one of the best workouts you can do for building you core fitness, building your mitochondria (google them) and helping your body to burn fat efficiently during the row. The only price you pay is the time you spend, and just trying to keep engaged for 30 minutes.
And that's what I'm here for!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣Row 28 = 30 minutes Low intensity 20spm🚣
WARMUP: 4 minutes
WORKOUT: 30 minutes Low intensity 20spm
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: HARD!
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
01:44 Warmup
06:24 Row 28 = 30 minutes Low intensity 20spm
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row at an intensity that you'd rather not, but you know you can! Hold that pace for 3 minutes, rest, then do it all again 10 times in total. A tempo/hard (but not max) intensity rowing workout
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣Row 27 = 10 x 3 minutes TEMPO row🚣
WARMUP: 5 minutes
WORKOUT: 10 x 3 minutes with 90 seconds rest
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: HARD!
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:19 Warmup
08:14 Row 26 = 10 x 3 minutes with 90 seconds rest
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 Row 26 = 3 x 10 minutes EASY ROW🚣
WARMUP: 4 minutes
WORKOUT: 3 x 10 minutes with 60 second rests - at 20spm EASY ROW
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: Must be Easy
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
01:58 Warmup
06:58 Row 26 = 3 x 10 minutes EASY ROW
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 Row 25 = TABATA TABATA TABATA🚣
WARMUP: 10 minutes
WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more times
PACE GUIDE: MAX
EFFORT/RPE: 10/10
SPEECH: I couldn't even tell you my name
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
03:05 Warmup
14:17 Row 25 = TABATA TABATA TABATA
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
A low intensity row changing stroke rate every 3 minutes to keep it interesting. Build your fitness the easy way!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 Row 24 = 30 mins Easy Row at 18/20/22 Strokes per minute🚣
WARMUP: 5 minutes
WORKOUT: 30 mins Easy Row at 18/20/22 Strokes per minute
PACE GUIDE: 2K+18-20 start - possibly 2 seconds faster with rate changes
EFFORT/RPE: 5/10
SPEECH: Easy!
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:15 Warmup
07:13 Row 24 - 30 minutes easy 3's
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Not the full 20 minutes, there's rests in there! But you're gonna be rowing fast in this one.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 Row 23 = 20 mins of Sprints🚣
WARMUP: 5 minutes
WORKOUT: 30 seconds easy, 30 seconds at max x 10
PACE GUIDE: Faster than 2K pace for the sprints
EFFORT/RPE: 10/10
SPEECH: Not Easy!
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:34 Warmup
08:27 Row 23 = 20 mins of Sprints
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how!
Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 22 = 35 minutes low intensity row🚣
WARMUP: Part of the main workout
WORKOUT: 4 mins at 20spm then 1 minute drills for 35 minutes
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5-10
SPEECH: Easy
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
rowingworkout #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
📚 CHAPTERS 📚
00:00 Introduction
02:31 Warmup rolls into main workout - 35 minutes with drills
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
You loved the last time we did 4/3/2/1 mins twice, didn't you? Well, let's add on another!
You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: • Zero to Hero Rowing Plan - Introducti... 🌟
🚣 ROW 21 = 4/3/2/1mins x 3 with 90 seconds rest🚣
WARMUP: 4 minutes
WORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 2 with 90 seconds rest
PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5 / 2K or faster
EFFORT/RPE: 5-10/10
SPEECH: Easy to start, tricky to finish.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub...
➡️ Become a Patreon: / rowalong
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row 30 seconds low rate power, 30 seconds high rate speed, with 30 seconds easy in between. This will row away some cobwebs!
This rowing workout is designed to let you work on both aspects of speed generation - so make sure to hit both of them as hard as you can - and of course, with a good technique!
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 19 = 20 minutes of speed!🚣
WARMUP: 5 minutes
WORKOUT: 30 seconds easy / 30 sec power / 30 easy / 30 speed
PACE GUIDE: 2K+18-20 / Max Power / Max Speed
EFFORT/RPE: 5/10 + 10/10
SPEECH: Less talking, more rowing!
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:42 Warmup
08:43 Workout: 20 minutes of speed!
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes!
This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 19 = 20 minutes of speed!🚣
WARMUP: 4 minutes
WORKOUT: 4 mins easy, 1 minute holding a squat position
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: Easy
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:38 Warmup
07:44 30 minute low intensity row with Isometric Squats
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #power
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
How often do you get great benefits from taking the easy route? Embrace this low intensity, easy row to increase your core fitness
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 18 = 3 x 11mins at 20spm EASY ROW! 🚣
WARMUP: 4 minutes
WORKOUT: 3 x 11 mins with 1 min rests - 20spm / Low Intensity
PACE GUIDE: 2K+18-20 (Zone 2 HR)
EFFORT/RPE: 5/10
SPEECH: Talking easy - singing not as easy.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:20 Warmup
07:00 Workout: 3 x 11 mins with 1 min rests - 20spm / Low Intensity
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Put your grown up pants on, and row 8 x 3 minute intervals at a hard (but not max) pace in this awesome rowing RowAlong workout
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
This is the first time we've really looked at holding pace repeatedly on the Zero to Hero plan. Which is why there's only 8 intervals, and you get 90 seconds rest between. How nice of me!
The point here is to work at an intensity that you CAN row at, but towards the end of the 3 minute intervals, you'd rather not!!! You need to be at an intensity where it feels hard, but not max. Where you can't wait to stop, but you don't NEED to stop rowing!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 16 = 30mins at 20spm EASY ROW! 🚣
WARMUP: 4 minutes
WORKOUT: 8 x 3 minutes at 26-28spm at high pace with 90 seconds rests
PACE GUIDE: 2K+5
EFFORT/RPE: 7-8/10
SPEECH: Not something you want to try!
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:45 Warmup
07:47 8 x 3 minutes at 26-28spm with 90 seconds rests
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Don't have a sad face when you see this row. Have a happy face! As it's an easy row, nothing taxing, just 30 minutes at a low intensity at 20spm.
I know we all want to find the rowing workouts that tell us to go fast and bludgeon ourselves on the rowing machine - but you also need to build up your fitness. This is the row to do it. Trust me.
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 16 = 30mins at 20spm EASY ROW! 🚣
WARMUP: 4 minutes
WORKOUT: 30mins at 20spm Low Intensity!
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: Easy
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
01:41 Warmup
06:46 30mins at 20spm EASY ROW!
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row 2 x 10 minute intervals which start quite politely - but then become a little rude by the end! Take 1 minute rest between rowing these 10 minute ramps.
You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end!
🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 15 = 4/3/2/1mins x 2 with 1 minute rest🚣
WARMUP: 4 minutes
WORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 2 with 1 minute rest
PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5 / 2K or faster
EFFORT/RPE: 5-10/10
SPEECH: Easy to start, tricky to finish.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:00 Warmup
07:19 4/3/2/1mins x 2 with 1 minute rest
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.
The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣
WARMUP: Incorporated into 30 minute row (rest 1 min afterwards)
WORKOUT: 30 minutes as 4 mins easy / 1 min rest x 6
PACE GUIDE: 2K+18-20 then stop or light rowing
EFFORT/RPE: 5/10
SPEECH: Easy.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
03:08 Main Workout - 30 minutes as 4 mins easy / 1 min rest x 6
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Increase your speed and stroke rate 3 times over the course of an amazing 20 minute workout.
Climb the ladder three times, increasing from 20 to 24 to 28 strokes per minute, and from 2K=18-20 to 2K+12 to 2K+5 pace. Slap on an extra 2 minutes to cool down, and that's 20 minutes done.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 12: 20 minutes at 20spm - at a low intensity🚣
WARMUP: 4 minutes
WORKOUT: 2 mins at 20, 2 mins at 24, 2 mins at 28 x 3 (+ 2 min easy)
PACE GUIDE: (2K+18-20), (2K+12), (2K+5)
EFFORT/RPE: 5/10 - 7/10 - 9/10
SPEECH: Easy - Hard - Harder
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:33 Warmup
07:33 Main Workout - 2 mina at 20 2 min at 24 2 min at 28 x 3 + 2 min easy
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row with MAX power at 20spm for 1 minute. Take it easy for 1 minute. Do this ten times. Stop. You'll be a bit stronger and a bit faster after this workout!
Keeping this row down to 20spm means you'll really feel the weight of the stroke as you put full force from your legs into each one. So make sure to get that technique singing!
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 13: 20 minutes as 1 min max and 1 min easy x 10🚣
WARMUP: 5 minutes
WORKOUT: 20 minutes as 1 min max at 20spm then 1 min easy x 10
PACE GUIDE: Full force - then around 2K+20
EFFORT/RPE: 10/10 then 5/10
SPEECH: Kinda tough / easy.
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
03:14 5 minute Warmup
09:57 Main Workout - 20 minutes as 1 min max and 1 min easy x 10
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
You love 20 strokes per minute rowing, right? Well, here's 20 minutes of it to build your fitness
Not that this is a throwaway rowing workout. Out of all the rows you could do, these longer, slow rows are the most important. Use it to increase your fitness, burn some calories, and spend time working on being a better rower.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 11: 20 minutes at 20spm - at a low intensity🚣
WARMUP: 4 minutes
WORKOUT: 20 minutes at 20spm - at a low intensity
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: Easy
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:17 Warmup
07:23 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done!
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣
WARMUP: 4 minutes
WORKOUT: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3
PACE GUIDE: 2K+18-20 then 2K+12-14
EFFORT/RPE: 5/10 then 7/10
SPEECH: Easy then harder
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
03:01 Warmup
08:09 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Continue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 9: 15 mins - 20spm at a low intensity (5/10 Effort)🚣
WARMUP: 4 minutes
WORKOUT: 15 mins - 20spm at a low intensity (5/10 Effort)
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: Easy (ish)
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:27 Warmup
07:35 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Add a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 8: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4🚣
WARMUP: 4 minutes
WORKOUT: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4
PACE GUIDE: 2K+18-20 then around 2K+2 or faster
EFFORT/RPE: 5/10 then 9/10
SPEECH: It'll get harder as the workout continues
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:48 Warmup
08:01 Main Workout - 12 mins - 2 mins low intensity then 1 min High Intensity x 4
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;)
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣
WARMUP: 5 minutes
WORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4
PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5
EFFORT/RPE: 5/10 then 7/10 then 9/10
SPEECH: It'll get harder as the workout continues, then easier, then harder....
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:34 Warmup
07:33 Main Workout - Row 1 min Easy / 1 min Hard / 1 min HIGH x 4
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
How do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times!
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 6: 10 minutes at Low Intensity for 30 sec then MAX Intensity for 30 sec x 10🚣
WARMUP: 5 minutes
WORKOUT: 10 minutes: Alternate LOW and MAX intensity chunks of 30 seconds rowing
PACE GUIDE: 2K+18-20 then around 2K Pace
EFFORT/RPE: 5/10 then 9/10
SPEECH: It'll get harder as the workout continues
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:29 Warmup
08:27 Main Workout - 10 minutes: Alternate LOW and HIGH intensity chunks of 30 seconds rowing
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For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
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There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensity
You may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you can have - while also giving you space to work on your technique.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 5: 10 minutes at 20spm / Low Intensity🚣
WARMUP: 4 minutes
WORKOUT: 10 minutes: 20spm Low Intensity
PACE GUIDE: 2K+18-20
EFFORT/RPE: 5/10
SPEECH: You should be able to talk throughout
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:08 Warmup
06:55 Main Workout - 10 minutes at 20spm / Low Intensity
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
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CHAT WITH ME!
===============================
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- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
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Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣
WARMUP: 4 minutes
WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec
PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)
EFFORT/RPE: 5/10 then 10/10
SPEECH: You should be able to talk throughout
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:09 Warmup
06:54 Main Workout - 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
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The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY!
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 🚣
WARMUP: 5 minutes
WORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2
PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info)
EFFORT/RPE: 5/10 then 7-8/10
SPEECH: Easy for 20spm - tougher at 24spm
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:33 Warmup
08:36 Main Session - 7 minute Row: 2 min Easy then 1 min Faster x 2
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
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➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
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Another 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, we'll add short power bursts by increasing your stroke rate.
🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣 ROW 2 - 5 minutes Low Intensity 🚣
WARMUP: 5 minutes
WORKOUT: 5 minutes low intensity + short bursts of higher stroke rate
PACE GUIDE: 2K+18-20 (See below for 2K pace info)
EFFORT/RPE: 5/10
SPEECH: You should be able to talk throughout in this workout
⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉
‼ 2K Pace Info ‼
If you're unfamiliar with 2K pacing guides:
1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).
2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.
3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.
4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).
📚 CHAPTERS 📚
00:00 Introduction
02:58 Warmup
08:58 Main Session - 5 minutes low intensity + short bursts of higher stroke rate
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.
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Just starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using.
🌟If you haven't watched my introduction to the plan, go here: https://youtu.be/ZTWfRP-2d0U 🌟
🚣ROW 1 - 5 minutes Low Intensity🚣
➔WARMUP = 5 minutes
➔WORKOUT = 5 minutes low intensity + short bursts of power
➔Pace Guide = 2K+18-20 (see below for 2K pace info)
➔Effort = 5/10
➔Speech = You should be able to talk throughout
⁉You'll have noticed that I'm not doing this on a Concept2. But that's ok - the machine may be different, but the workout design is exactly the same. Row with me on whatever machine you're on to keep stroke rate and then listen to me, or watch the graphics to know what intensity to row at. ⁉
‼ 2K Pace Info ‼
If you don't know what a 2K pace is, here's what to do.
1) Row a 2000m time trial as fast as you can (as long as you're healthy enough to do so)
2) Divide the final time by 4 to give your average time to row 500m. That's your 2K pace.
3) So if you rowed 2000m in 8:24 - your 2K training pace is 2:06
4) Add or subtract from that pace as guided. 2K+18 means you go 18 seconds slower (2:24 in this example) or 2K-5 means you'll go 5 seconds faster (2:19 pace in this example)
📚CHAPTERS📚
00:00 Introduction
02:27 Warmup
08:34 Main Session
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
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CHAT WITH ME!
===============================
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- WEBSITE: https://www.rowalong.com
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
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Row for 60 minutes, changing stroke rate and pace every 5 minutes.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.
Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24
➔Pace Guide:
18spm at 2K+20-24
20spm 2 seconds faster than 18spm
22spm 2-3 seconds faster than 20spm
24spm 2-3 seconds faster than 22spm
➔Effort = 5-8/10 (It will drift up through the hour)
➔Speech = Should be ok. Maybe a little tough in the 24's
❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
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Sprint for 45 seconds - 11 times, with 1 minute rest between each row
🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Due to the intensity of this row, the warm up is 10 minutes long.
➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8
➔Effort = 10/10
➔Speech = Don't try - just breathe!
❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗
45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
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Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
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Row 3 x 9 minute intervals with 3 minute rests
🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info)
➔Effort = 7-8/10
➔Speech = Getting tough
❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗
All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
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Row for 32 minutes, but change stroke rate every four minutes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Changes are: 18/20/22/20/18/20/22/20
➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
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Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.
🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!
➔Effort = 10/10
➔Speech = Don't even try
❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗
I've tried something new at the end of this one when I'm saying goodbye. I've added in a split screen of the basic stretching that I do after each row. I'm going to film it again - and do a standalone video too - but I'd love to know what you think about it.
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A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong?
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community tab if you want to see the actual results).❗
This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency.
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Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Row intervals at 18/22/18/22/18 stroke per minute
➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info)
➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.
➔Speech = Comfortable
❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗
(I know, the title says Intervals, the Thumbnail and video says Pieces - but no one is going to search YouTube for 5 x 10 minute Pieces!)
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Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace
➔Effort = 5-6/10 (more for the power strokes)
➔Speech = Comfortable
❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 4 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:48 4 minute Warmup
08:18 Main Session
40:11 Cooldown and time to stretch while I sign off.
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Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.
🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: MAX Effort - High rate, High Pace
➔Effort = 10/10
➔Speech = Don't even try
❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. ❗
The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.
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Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info)
➔Effort = Starts at 5/10
➔Speech = Comfortable
❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. ❗
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After a short introduction to the 12 Rows of Christmas, I get into the first row. " 1 Spicy Start "
Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide
Row 5 mins at 20 strokes per minute and 2K+18 pace
Row 3 mins at 24 strokes per minute and 2K+5 pace
(See below for 2K Pace info)
➔Effort = Starts at 6/10 - then 8-9/10
➔Speech = Comfortable - then tough
❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗
The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!
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Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial!
Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout.
🚣4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣♀️
➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info)
➔Effort = 6/10 then 10/10 for 30sec (x6)
➔Speech = Comfortable - then a bit tougher (x 6)
❗ This is just about adding a bit of zing to a standard 30 minutes at 20spm. It probably shifts it out of the typical Bottom Tier Workout, and closer to the Mid Tier (which is why both Chillis are on the thumbnail image). But you'll still get the fitness benefits of this workout, and a chance to concentrate on how you're putting a LOT of power into the machine over those 30 second power strokes. ❗
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Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard!
🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣♀️
➔Pace Guide = Start at 2K+10 and then 2K+20
➔Effort = Starts at 8/10 - then 5/10
➔Speech = Tough - then (after a minute or so) easy
❗ This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days before, with a rest day inbetween should mean that your 'gears are greased' nicely after this row, and you won't have tired out your muscles or energy system. Then take that day off to fully recharge - and get ready for your time trial! ❗
This row is designed more for longer TT's (6K and longer) but it still works for a 5K or a 2K.
And to be honest, it's a good row for those who aren't used to rowing for that long either. 3 minutes hard and then 17 minutes easy will give you a great workout if you're new to rowing.
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Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout.
🚣Alternate 18spm and 20spm every 3 minutes 🚣♀️
➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)
➔Effort = 5/10 - maybe 6
➔Speech = Comfortable
❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗
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Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.
🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣♀️
➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes
➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)
➔Speech = Tough - then unlikely!
❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗
If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.
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Get used to working at tempo row pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pace.
🚣2 x 20mins at 24spm with 2 min rests 🚣♀️
➔Pace Guide = 2K+12 (see below for 2K pace info)
➔Effort = 8/10
➔Speech = Tough
❗ For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You may start your 10K around 2K+12 pace, but as the Km's tick off, you'll improve your pace. So when you think about it - this is easy! ❗
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Slow it down and fall in love with low rate rowing as you take the time to build your fitness and technique.
🚣Start at 2K+23 and increase every 4 minutes 🚣♀️
➔Pace Guide = Start at 2K+25 and end at 2K+7
➔Effort = Starts at 4/10 - ends at 10/10
➔Speech = Comfortable
❗ Give yourself time to regenerate and build your "Tank of power" with this low rate, slow pace row. Spend the time working on your rhythm and flow, and get into the groove of 18spm ❗
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Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.
🚣20 x 1 min at 20spm with 1 min rests🚣♀️
➔Pace Guide = As fast as you can go at 20spm
➔Effort = Power = 10/10, Cardio probably about 7/10
➔Speech = You be able to speak, in between grunts of power.
❗ The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a good,powerful posture and straight arms as you drive your feet into the machine. And if you feel anything weird - stop. You need to make sure your body is ok to do these MAX POWER strokes. If you're unsure - check with a doctor. Row with a good stroke, you'll be fine - but I just want to put this warning out there!!! ❗
Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)
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Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout
🚣60 minutes - changing through 18/20/22spm x 4 🚣♀️
➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds
➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration
➔Speech = Comfortable
❗ Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2K
If you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. ❗
It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.
If you are doing this as a standalone row, you don't need to do the whole hour. Bail out at 15 mins / 30 / 45 if you're not keen on the idea of 60 minutes right now!
Follow me for stroke rate. Look at the screen for times and guidance. Listen to me if you want to hear me waffle for an hour, or put on some music and drown me out!
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Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.
🚣12 x 3 mins with 90 second rests at 26-28spm 🚣♀️
➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is )
➔Effort = Starts 8/10 ends 10/10
➔Speech = Tough - then just worry about breathing!
❗ If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7.
2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! ❗
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Get into a groove and hold a hard (but not max) effort for 12 minutes. Train your brain and body to last.
🚣3 x 12 minutes with 90 second rests at 24spm🚣♀️
➔Pace Guide = 2K+12 (see below for 2K pace info)
➔Effort = 7/10
➔Speech = Tough - but you can talk from time to time
❗ This really shouldn't burst the banks. Get up to pace, and hold it there. The intensity will rise so you need to push - but it should never feel like you can't get to the end. The 90 second rest lets you reset - ready for the next interval❗
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Take 30 minutes to build your fitness and step down off the tough rows for a session.
🚣 30 minutes at 20spm 🚣♀️
➔Pace Guide = 2K+18-20
➔Effort = 5-6/10
➔Speech = Comfortable
❗ Just lock into 20spm and hold pace at 2K+18-20 for the whole session. Depending on where you are in your training and energy levels, that's what'll make you decide +18 or +20 ❗
This row was recorded while doing a live stream on the RowAlong Facebook channel, while using the Ergzone Live app. I've edited it so it sits within my usual format, but you will hear me referencing the screen (which I only pop up once or twice, don't worry)
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Start slow and end fast through this progressive 40 minute rowing workout
🚣Start at 2K+23 and increase every 4 minutes 🚣♀️
➔Pace Guide = Start at 2K+25 and end at 2K+7
➔Effort = Starts at 4/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
* I've was falling behind making the videos for the 10K plan - so this is a repeat of the W1S3 workout video. But when you hear me say "Start at 2K+25" - you need to start at 2K+23 if you're doing this as W6S3 of the 10K plan - once I've got to the end of the 10K plan, I'll come back and record a specific video for this session - but it just buys me a day *
❗ You'll want to go faster than 2K+23 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗
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Keep 55 minutes interesting by changing stroke rate every five minutes. Time flies when you're having fun. Stick around for my "Ted Talk" at the end too!
🚣 55 minutes - changing up and down 18-20-22spm 🚣♀️
➔Pace Guide = Start 18spm at 2K+20-24 then increase 2 seconds with rate increases and decrease 2 seconds with the rate decrease
➔Effort = 5-7/10 (It's 55 minutes of rowing after all)
➔Speech = Comfortable
❗ Choose your starting pace depending on your fitness. If you've never done 55 minutes before, start closer to 2K+24 - and each time you hit 18spm, re-assess whether you need to go a little slower in order to make sure this doesn't blow your tanks! ❗
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Don't be scared by the word Hard. Hit a good tempo pace through these 8 minute intervals to get used to holding a harder intensity.
🚣 5 x 8mins with 2 min rests at 26spm / 2K+10 - or your 10K Stroke Rate and Pace 🚣♀️
➔Pace Guide = 26spm / 2K+10 - or your 10K Stroke Rate and Pace
➔Effort = 7-8/10
➔Speech = Tough - but you can talk
❗ If you want to go faster, you need to put in some effort. This is a MID Tier / HARD workout - but it's not a TOP TIER / MAX workout. You need to push harder than if this were a BOTTOM tier workout in order to hold your pace for 8 minutes at a time - but don't let that scare you - as long as you stick to the pace guide - this workout is awesome. ❗
The point here is that you're getting the intensity up and you sit in that 'pocket' to train you body and your brain to realise that this pace is perfectly fine to row at. Remember session is W6S1 of the 10K plan - and in that 10K row, you'll be averaging this pace for the entire thing - so just doing 8 minutes at a time is a piece of cake!!
The bulk of these intervals shouldn't go anywhere near a TOP tier, MAX intensity workout. This should stay in the MID area of my intensity pyramid for most of each interval. This means you need to work and push in order to hold that pace - but you know you can complete each interval.
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Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not really...
🚣 40 minutes - alternating 20spm and 24spm every 4 minutes (with no rests) 🚣♀️
➔Pace Guide = 20spm at 2K+18 then 24spm at 2K+12
➔Effort = 5-6/10 then 7-8/10
➔Speech = Kinda Comfortable but also kinda tough
❗ This undulating workout is a great way to experience a level of hardship for duration. By dropping the pace, you're making sure you're not going too hard - these 20 spm / 2K+18 sections won't feel like a walk in the park. Just enough to stop you tipping over into a TOP tier workout. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As always, follow me for stroke rate.
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low it down and work on your fitness and technique in this 30 minute 18 strokes per minute row.
🚣 30 minutes - 18 strokes per minute 🚣♀️
➔Pace Guide = 2K+20-22
➔Effort = 5-6/10
➔Speech = Comfortable
❗ The low rate slow pace rows are here to give you a break from the full on efforts that can be both mentally and physically exhausting. Take this time to work on your technique and don't go faster than the pace guide - as that can undo the benefits of this kind of row. Let your energy system build by keeping it at a slower pace. ❗
This row was originally recorded as a Live Stream row with lots of people taking part live on YouTube and on Ergrace. It's been re-edited to make it fit better into the RowAlong library. Looking out for future Live rows:
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Get some 10K speed into your legs with this interval rowing workout. Start around your 10k stroke rate and pace - then go faster through each interval. Faster is better in this one.
🚣6 x 5mins with 2:30 rests. Starting at 10K rate and Pace - INCREASE!🚣♀️
➔Pace Guide = 2K+10 and faster
➔Effort = 8-10/10
➔Speech = Hard
❗ I'll stress here - the important thing about this workout is that you need to go hard. You get 2:30 rests between each interval, which is really generous and the total time you're rowing for will be less that a 10Km row - so you need to make sure you go hard and row at the right pace. Effort wise, by the end of each interval, you should be closing in on 9/10 - and certainly closer to 10/10 by the end of intervals 5 and 6. ❗
Because of the variety in people's strengths and weaknesses, it's harder to hit the right pace for everyone with the 2K+10 pace guide - so if you're finding this easy, you're going too slow. If interval one feels a walk in the part, go a couple of seconds faster in interval 2 and keep increasing until this feels the right intensity - which is TOP!!
And - if you get to the end of this row and it felt more like a MID tier workout than a TOP tier MAX workout and you're rowing the 10K plan - then I want you to come back to this session again for W5S5 and do it faster. You need to make sure you've had a MAX workout this week.
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Get a good long row into you - break up a 50 minute workout by changing stroke rate every 10 minutes. Just to keep it from feeling too long...
🚣 50 minutes with no rests - changing between 18 and 20spm every 10 minutes 🚣♀️
➔Pace Guide = 2K+20-24 (18spm) and 2K+18-22 (20spm)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ Both stroke rates have a wide pace range. Based on your current fitness when it comes to rowing for 50 minutes non-stop, that's how you know where you should be. If you haven't rowed many 50 minute sessions, even at these low rates, then sit on the bottom end of the pace guide. You don't wan to go too hard and turn this into a MID intensity workout. It should start bottom, and although the intensity will rise - because it's 50 minutes worth of rowing after all - the bulk of this row should be a bottom tier, fitness building 'feel'. ❗
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Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.
🚣 4 x 8 mins with 2:30 rest between 🚣♀️
➔Pace Guide = 2K+12 then 2K+5
➔Effort = 7/10 then 9/10
➔Speech = Tough
❗ Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute lead in and the 2:30 rests. Remember - a TOP intensity workout is one that takes you to a point where you think you can't continue. This one should just take you to a point where you really have to push hard in order to continue. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2:30 minutes, which lets you recover - and the next interval will get to that point a little quicker. But importantly, you won't need to stop. You can keep going until the next rest period.
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A workout which starts easy and ends hard. Three times. Perfect for a good sweaty row without leaving you gasping for air on the floor!
🚣15mins x 3 with 2 min rests - split into 5/4/3/2/1min chunks 🚣♀️
➔Pace Guide = 2k+18/15/12/9/5
➔Effort = 5-9/10
➔Speech = Starts Comfortable, Ends Tough.
❗ Get used to how stroke rate and more power from the legs increases your pace. Make sure to go faster through each time 'chunk' in order to maintain negative splits. And if you want to make this slightly tougher, start the LAST interval at 2K+16 and increase the same amounts. ❗
If you're rowing this as part of the 10K plan, then it's 10KW4S5 - and is the final 'Hard' row of the week. This is like a micro-cosm of a 10K row, a long tempo section, then increasing pace towards the end.
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It's important to take time to let your body recover. But you don't need to stop altogether. Use this row to give your body a rest from the harder sessions
🚣 30 minutes at 20spm and at 2K+18 pace🚣♀️
➔Pace Guide = 2K+18
➔Effort = 5-6/10
➔Speech = Comfortable
❗ If you're in the middle of a training plan with a bunch of hard or max sessions - you'll notice that there are then workouts like this. These are designed to give your body an 'active rest' - where you can just slow down, work on your technique and grind in some core fitness. ❗
And that's why this is being used as 10KW4S4 for the 10Km plan - to give your body a bit of a breather within a tough week. Just make sure to hold the 2K+18 pace the whole way.
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Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween.
🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️
➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!
➔Effort = 8-10/10
➔Speech = Unlikely
❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗
This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important.
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Build your fitness and technique with this low and slow 45 minute rowing workout.
🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️
➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20
➔Effort = 5-6/10
➔Speech = Comfortable
❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "slow" end of the training guides. But that's ok - it's all part of building your fitnes to be able to row the 10Km. ❗
The point of 9/8/7/6/5/4/3/2/1 is really just to keep it interesting. Swapping rates in ever shortening sections will hopefully make the time go quicker as you get shorter and shorter periods as you get closer to the end.
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Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.
🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️
➔Pace Guide = 2K+18 then 2K+10
➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes
➔Speech = Not quite comfortable, not quite tough.
❗ This is just about teaching you about lasting duration at a higher intensity. The 28spm 2K+10 just makes things a little tougher than a usual bottom tier 2K+18 20spm row. So it should make you need to work a little harder, but not so hard that you don't think you can complete the session❗
The 2K+10 pace for the 28spm is a suggestion. I want you to AT LEAST hit that pace. But if you find you naturally rise to 2K+8 or 2K+7 for those 1 minute efforts, don't choke your stroke. Just stick with it and if you need to ease off in later efforts, that's ok. But no one it to go below 2K+10 for thr 28spm efforts!!
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Work on maintaing your intesity and pace for those longer rows with this interval workout.
🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️
➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace
➔Effort = 7-9/10
➔Speech = You can talk - but not constantly.
❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete the interval. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover before the next interval. But importantly, you won't need to stop. You can keep going until the next rest period.
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Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance.
🚣 30 minutes at 18spm 🚣♀️
➔Pace Guide = 2K+20-22
➔Effort = 5-6/10
➔Speech = Comfortable
❗ You need to balance intensity with recovery. All the fast, exciting rows are amazing to do - but if you don't take time to recover, you'll start to scrape the energy dry. So use this simple row to just keep moving - build you core fitness, and spend time working on your technique. ❗
This workout is Week 3 Session 4 of the 10K plan - but you don't have to be doing a plan to get the benefits of this recovery row!
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Go from slow to fast in this increasing pace rowing workout. Go faster every four minutes - can you make it to the end?
🚣 40 minutes - increase 2 seconds every four minutes 🚣♀️
➔Pace Guide = Start at 2K+25 and end at 2K+7 (can you sprint to the finish line too?)
➔Effort = 4/10 all the way to 10/10
➔Speech = Comfortable then really hard!
❗ I know what you're thinking. "2K+25?? That's a terribly slow start to this row..." - but by the time you get through 40 minutes of rowing, increasing pace up to 2K+7 - you'll realise that if you'd started faster, you'd be in a world of hurt by the end (assuming you made sure to increase pace every 2 seconds) ❗
This is the second time round in the 10K plan for the 40 minute push pace workout as it is 10KW3S3 (don't worry, you don't have to be on the 10K plan to row this session!!) Hopefully, the training over the past few weeks will make this more comfortable that last time round. It's still tough - but maybe you can make it closer to the end before it hits 10/10.
Remember - the point of this workout is to make sure to increase your pace every 4 minutes. If you start out too fast, and have to take a 'pause' from increasing for a while - you've missed the point of this workout. Start at 2K+25 - even though it feels slow.
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Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row
🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️
➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16
➔Effort = 5-6/10
➔Speech = Comfortable
❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower than the pace guide above, please do. ❗
If you're rowing this as 10KW3S2 - then you'll have just completed a tough start to the week - and you're heading into W3S3 - which is the 40 minute Push Pace again. So make sure not to drain your energy by pushing this row. Use it to build your fitness, to recover, and to work on your technique.
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Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you RowAlong with me.
🚣 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min 🚣♀️
➔Pace Guide = 2K+12 then 2K+5
➔Effort = 7/10 - then 9-10/10
➔Speech = Tough - then REAL tough!
❗ This session is as tough as it looks on paper. Row 5mins at 24spm at 2K+12 pace - then straight into 3 mins at 24spm at 2K+5 pace. The point being that the first 5 minutes takes the 'zing' out of you - so that when you need to increase the pace at the same stroke rate by adding in a LOT of power, you'll quickly feel the instensity rise. This rise is the 'hardship' that you need to learn that you can cope with when it comes to any time trial or race. When your brain asks you "Do you really want to keep rowing" - this session teaches you that "Yes, I do - and I can manage to get to the end" ❗
I'm not going to lie - it's a tough session. The 5 min sections are normal MID intensity efforts - but the 3 mins take you near top. It slots into the weeks training as a "Hard" rather than "Max" effort when averaged out - but there's nothing MID about those 3 minutes!
As such, this is being used as 10KW3S1 - You don't have to be on the 10K plan to get use out of this row though.
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Rowing is about fitness AND power. Work on your power with this strength building RowAlong.
🚣 Row 1min at 20spm MAX POWER then 1 min rest - 20 times🚣♀️
➔Pace Guide = MAX POWER - keep pushing even if you fade
➔Effort = 10/10 for power - cardio will gradually get harder
➔Speech = As above. Will start ok - but get tougher
❗ The balance of fitness and power in rowing is really important. For any time trial or race, you want to maximise the cardio side and the strength side. We spend a lot of time working on the cardio and the tenacity of holding higher intensity - but sometimes, it's important to also do a session that has more of a lean to just the raw power you can push into the machine ❗
As such, this is being used as 10KW2S5 - and is the last session of this week before 1 or 2 rest days. You don't have to be on the 10K plan to get use out of this row though.
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A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video.
🚣 Row 3 x 11 mins with 1 minute rest - at 18/22/18 strokes per minute🚣♀️
➔Pace Guide = 18spm at 2K+20 / 22pm at 2K+16
➔Effort = 5-6/10 then 6-7/10
➔Speech = Ok throughout
❗ Use this session to drive in some core fitness and spend time thinking about your technique. Working on the sequencing and flow, especially at the drive phase ❗
As such, this is being used as 10KW2S4 - to recover after S3 and get ready for S5. You don't have to be on the 10K plan to get use out of this row though.
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Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.
🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️
➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5
➔Effort = 5-6/10 then 8-9/10
➔Speech = Ok - then Tough
❗ Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times ❗
This is meant to be a mini version of a longer slog row like a 6K / 30 min / 10K - where you need to grind out the first two thirds or so - and then it starts to get tough.
As such, this is being used as 10KW2S3 - and is the hardest session of the week. You don't have to be on the 10K plan to get use out of this row though.
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A Fitness Boosting Recovery RowAlong to build your base fitness and give you space to work on your technique.
🚣 Week 2 Session 2 is 35mins at 20spm 🚣♀️
➔Pace Guide = 2K+18
➔Effort = 5-6/10
➔Speech = You should be ok to hold a conversation
❗ I start by making a joke about making the regular 30 mins at 20spm more exciting - by adding another 5 minutes. But this session is no joke - the longer, lower rate rows are so incredibly important. And if you struggle with getting into the groove, that makes it even more important that you do this kind of session - to help lock in the groove you need to be able to row this slower, fitness building workouts. ❗
If you're rowing this as part of the 10K plan - then this is Week2 Session2 - and is a recovery row before the hardest session of the week. You don't need to be doing the 10K plan to get the benefits of this fitness boosting recovery session though!!
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HARD Rowing Machine Workout - but not max! Get some power out, but without feeling like you can't complete the session.
🚣 3 x 15mins with 2 min rests - rate pyramid (change every 3 mins) 🚣♀️
➔Pace Guide = 18spm at 2K+20 / 22spm +15 / 24spm +12
➔Effort = 5-8/10
➔Speech = Comfortable then tough
❗ The stroke rate and pace pyramid in this session will take you up in intensity, but then release you again - 3 times. This makes it a row that starts off simple each time - but the rise is what stops it from being just a BOTOM tier, foundation workout ❗
10KW2S1 - as such, this session is being touted as Week 2 Session 1 of the 10K plan - but you don't have to do the plan to get the benefits of this workout!
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Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.
🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣♀️
➔Pace Guide = 2K+20 then 2K+5
➔Effort = 5-6/10 then 7-8/10
➔Speech = Tough, but you can talk a bit
❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and allow yourself to fall below 2K+20. You may think you want to go faster than 2K+5 for the more intense effort, but if it costs you your 2K+20 pace - DON'T! ❗
At the same time, this isn't meant to destroy you - this isn't a MAX / TOP tier workout. If you're doing the 10K Plan - then this workout - 10KW1S5 is meant to finish the first week strong, but with the knowledge that 10KW2S1 is also a HARD workout, this is meant to just keep that engine powerful and purring - while also being part of the very beginning of the 10Km plan.
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Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.
🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣♀️
➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.
➔Effort = 5/10
➔Speech = Comfortable
❗ Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an amazing recovery row to do. The 1 minute rests should halt any huge cardiac drift for your heart rate, and as long as you stick to the pace, you should feel energised rather than drained by the end. ❗
As such, although this is Week 1 Session 4 of the 10Km plan, it also works perfectly as a standalone workout. And if you want to give it "Some wellie" at the end - then load of a 100m time trail like I did.
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Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2.
🚣 40 minutes - increase pace by 2seconds every four minutes 🚣♀️
➔Pace Guide = Start at 2K+25 and end at 2K+7
➔Effort = Starts at 4/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
❗ You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗
This is an awesome standalone rowing workout - but it will also help boost your 10km row. Which is why this is down as Week 1 Session 3 of the 10Km plan
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Slow down the stroke rate to take time to build your core fitness, burn loads of calories and refine your technique.
🚣 30 minutes at 20 strokes per minute 🚣♀️
➔Pace Guide = 2K+18
➔Effort = 5-6/10
➔Speech = Comfortable
❗ Don't click away! I know these sessions aren't the most exciting rows, but they're probably the most important row. Building your core engine is incredibly important when it comes to your performance. You may have the speed and power, but this session is what give you the fitness to hold that speed and power. ❗
If you're rowing this session as part of the 10K plan - it is Week 1 Session 2 - which comes right after a Hard workout (4 x 10 minutes) and right before a MAX workout (the 40 minute Push Pace). So make sure to hold your pace all the way through on this one, don't go faster - use this as a recovery and fitness boost ahead of the next session.
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Build your fitness up with a total of 50 minutes rowing at a low stroke rate. With this duration, the effort level will drift up. But with 90 second rests every ten minutes, this shouldn't destroy you.
🚣 Row 5 x 10 minutes - resting 90 seconds between - at 18/20/18/20/18spm 🚣♀️
➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 (If you think you need to back off another 2 seconds in order to complete this longer row, do it! (see below for 2K pacing info)
➔Effort = 5-7/10
➔Speech = Comfortable - breathing rate will be up by the end though.
❗ At its core, this is just a typical low stroke rate, fitness building row. But as you get past the 30 minute mark, the effort drift will rise. And that's the point of this row. To get you out of that comfort "30 mins at 20spm" area, and develop your fitness base ❗
10Km Plan: W1S1 - this session works perfectly as a standalone row - but I'm also using it as Week 1 Session 1 of the 10Km plan.
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Not a RowAlong workout - but a 5 minute chat from me about getting motivation back to row if you've been of the machine for a while.
You could always strap in and listen to this while warming up of course!
For the video version of this chat, recorded in January 2022, go here: https://youtu.be/EroFNu43B8E
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Mixing up the intervals makes this indoor rowing workout fly by, enjoyable, and of course, it's great for your rowing too!
Either punch in 40 minutes into your monitor, set it to Just Row, or if you use ErgZone, you'll find this pre-programmed on my RowAlong track.
I begin with a comfortable 4-minute warm-up to get your muscles ready for action. From there, the rowing workout takes you through various stroke rates and paces, giving you a workout with changing intensities that will leave you feeling great at the end.
It should hit around Zone 4 heart rate by the end, and feel high on the 'mid' tier intensity - but not max!!
Slightly different from my usual RowAlongs as the warmup and cooldown are both part of the 40 minute workout, but hopefully that's a good thing. And of course, I'm with you every step of the way, providing guidance and company throughout the session. 🎧
This is the session:
4 Min - Warmup
2 Min - 20spm transition
1 Min - 22pm
1 Min - 20spm
1 Min - 24spm
1 Min - 20spm
1 Min - 26spm
1 Min - 20spm
1 Min - 28spm
2 Min - 20spm
3 Min - 22spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 26spm
1 Min - 20spm
3 Min - 28spm
1 Min - 20spm
2 Min - 28spm
3 Min - 20spm Cooldown
By the time you finish, you'll appreciate the blend of effort and enjoyment that this indoor rowing workout brings. 💪 Whether you're a seasoned rower or just starting, on a Concept2 or a different rowing machine, this session caters to all fitness levels and aims to keep you engaged.
I’ve not given a strict pace guide for this, as sometimes i think its better to do some sessions by feel. However…
Warm up is a warm up.
20spm at 2k+18-20
22spm - 2 seconds faster
24spm - 2-3 seconds faster
26spm - 2-3 seconds faster
28spm - 3-5 seconds faster
For info; I was rowing the 20spm at 2:03 pace, and the 28spm at 1:50 pace.
I’m still not as fast as I used to be…
Have you tried something like this before? 🌊 Give it a go, Row Along, and let me know how it worked for you in the comments. I value your feedback as I continue to create workouts that resonate with you.
If you're looking to become a RowAlong Patreon, head to www.patreon.com/rowalong
Happy rowing! 🌼
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A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.
🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣♀️
➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)
➔Effort = 7-9/10
➔Speech = Tough
❗ As the intervals gets shorter, your pace gets faster.❗
If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this:
24spm at 2K+12
26spm at 2K+9
28spm at 2K+5
30spm at 2K+2
If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last.
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Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom!
'BOTTOM Tier' (Fitness Building) Rowing Machine Workout
🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣♀️
➔Pace Guide = 2K+18-20
➔Effort = 5-6/10
➔Speech = Comfortable
❗ This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. ❗
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Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid
🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣♀️
➔Pace Guide = 2K+5 (see below for 2K training pace info)
➔Effort = 7-8/10
➔Speech = Tough
❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗
It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2.
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Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak!
🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣♀️
➔Beginners: Row at a pace that you know you'll complete the session
➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)
➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)
➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info)
❗ The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗
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Destroy your 30 minute time, or yourself in this tough 30 minute workout. Stick to the pace guide, or push it harder to see just how tough you can make this.
🚣 Row 30 mins as: 4min at 24 spm / 1min at 28spm - 6 times. 🚣♀️
➔24spm at 2K+12 (7/10 effort level)
➔28spm at either the natural pace you end up at (easiet option)
➔28spm or at 2K+5 for a hard workout
➔28spm or go a bit faster for a REALLY hard / Max intensity workout
❗ There is no soft option on this workout. Stick to 2K+12 for the 24spm and then choose your intensity for the 28spm for how tough you REALLY want to make it. Sometimes, you just gotta do the tough stuff! ❗
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Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.
🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣♀️
➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.
➔Effort = 5/10
➔Speech = Comfortable
❗ Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an amazing recovery row to do. The 1 minute rests should halt any huge cardiac drift for your heart rate, and as long as you stick to the pace, you should feel energised rather than drained by the end. ❗
As such, although this is Week 1 Session 4 of the 10Km plan, it also works perfectly as a standalone workout. And if you want to give it "Some wellie" at the end - then load of a 100m time trail like I did.
🚥Programming the monitor🚥
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Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though.
🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣♀️
➔Pace Guide = 2K+18 for everyone for the 20spm
➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12
➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8
❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗
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Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you about an adventure to some sea caves will make the time fly by!
You don't need to connect anything, you don't need a Concept2, you don't need to pay a thing. All it'll costs is a little buy in with your imagination as you RowAlong with me!
All a bit of fun, designed to entertain you through an indoor rowing workout whether you're 6 or 60. And if you put in the effort, you'll get a great workout.
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Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.
🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️
➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5
➔Effort = 5-6/10 then 8-9/10
➔Speech = Ok - then Tough
❗ Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times ❗
This is meant to be a mini version of a longer slog row like a 6K / 30 min / 10K - where you need to grind out the first two thirds or so - and then it starts to get tough.
As such, this is being used as 10KW2S3 - and is the hardest session of the week. You don't have to be on the 10K plan to get use out of this row though.
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rom beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout
🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣♀️
➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute.
➔Bottom tier intensity - 2k+18
➔Mid tier intensity - 2k+ 15
➔Max intensity - Go as far as you can
❗ One row, four different ways to row it. You'll probably find that the intensity level of the Beginner and Bottom Tier rows is pretty much the same - but the Mid and Top Tier workouts will need a lot more effort to get through, and will really leave you feeling like you've been working hard. ❗
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Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween.
🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️
➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!
➔Effort = 8-10/10
➔Speech = Unlikely
❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗
This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important.
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Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.
🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️
➔Pace Guide = 2K+18 then 2K+10
➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes
➔Speech = Not quite comfortable, not quite tough.
❗ This is just about teaching you about lasting duration at a higher intensity. The 28spm 2K+10 just makes things a little tougher than a usual bottom tier 2K+18 20spm row. So it should make you need to work a little harder, but not so hard that you don't think you can complete the session❗
The 2K+10 pace for the 28spm is a suggestion. I want you to AT LEAST hit that pace. But if you find you naturally rise to 2K+8 or 2K+7 for those 1 minute efforts, don't choke your stroke. Just stick with it and if you need to ease off in later efforts, that's ok. But no one it to go below 2K+10 for thr 28spm efforts!!
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30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout.
🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣♀️
➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.
➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8
➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5
➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace
❗ Even though I say "Lower Intensity" above, that's still going to be a good slog of a row. So much so that you'll need to pay attention to your energy levels when it comes to the next session you pick.❗
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Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.
🚣TOP Tier row on my Intensity Pyramid🚣♀️
Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm
(SPM+ Strokes per minutes)
➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info
➔Effort = 5-10/10
➔Speech = Comfortable to start, then harder - then HARD!
❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗
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Escape a horde of Zombie Carrots in this fun RowAlong Rowing Machine Workout
20 minutes of rowing.
4 minutes Warming Up
14 minutes escaping the Zombie carrots with a variety of intensities
2 minutes cooldown.
Can you escape the carrots???
If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list... as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it.
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Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance.
🚣 30 minutes at 18spm 🚣♀️
➔Pace Guide = 2K+20-22
➔Effort = 5-6/10
➔Speech = Comfortable
❗ You need to balance intensity with recovery. All the fast, exciting rows are amazing to do - but if you don't take time to recover, you'll start to scrape the energy dry. So use this simple row to just keep moving - build you core fitness, and spend time working on your technique. ❗
This workout is Week 3 Session 4 of the 10K plan - but you don't have to be doing a plan to get the benefits of this recovery row!
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Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.
Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm
🚣MIDTier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.
➔Effort = 5-9/10
➔Speech = Comfortable to start, then harder - then easier, then HARD!
❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗
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🚣Bottom Tier row on my Intensity Pyramid🚣♀️
30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)
➔Pace Guide = 2K+20 (See below for 2K pacing info)
➔Effort = 5-10/10
➔Speech = Comfortable
❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗
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Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.
🚣A bit of everything on the Intensity Pyramid🚣♀️
For those who ARE motivated to row - this workout works just fine for you too.
❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗
There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it!
The warmup actually kicks off this session - 4 minute warmup as normal, leads into another 4 minutes of easy intenisty rowing (for those who want a target, aim for 2K+18 at 20spm - for thos who are feeling sluggish, just row at a happy pace, and just pay attention to keeping a goodposture.
Then - take 30 seconds of either Power Strokes - or sprinting. Follow this by 3:30 of your easy pace - and then repeat - keep doing this until the end.
With any luck, the time will fly by - and by the 3rd or 4th sprint or power strokes, the motivation to row and focus a bit more will have arrived.
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Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout
🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣♀️
➔Pace Guide
1 - 22spm at 2K+15 pace (around 6/10 effort)
2 - 20spm at 2K+18 pace (around 5-6/10)
3 - 18spm at 2K+20 pace (around 5/10)
➔Speech = Comfortable throughout
❗ This workout is here for the days when you just want to go low with your row - kick out a good 30 minute session without any fuss or stress. Perfect for when you want to do a little bit more if you're recovering from a cold (Like I was when I made this)❗
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Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout.
🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣♀️
➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)
➔Bottom Tier Intensity: Row at 2K+12 pace
➔MID Tier Intensity: Row at 2K+8 pace
➔TOP Tier Intensity: Row HARD - around 2K+4 pace
(Info about what 2K Pace is can be found below).
❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗
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Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.
5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up
5 minutes - 20spm / 2K+18 pace (6/10 effort)
5 minutes - 22spm / 2K+15 pace (7/10 effort)
5 minutes - 24spm / 2K+12 pace (8/10 effort)
5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)
There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five minutes. Then continue on with the row. Make sure to increase your pace by 3 seconds into the 22spm and the 24spm - and then for the 28spm, go 2K+8 OR FASTER!
❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗
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Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.
🚣My suggested pace hits MID tier on the Intensity Pyramid🚣♀️
But you can push this harder (or softer) if you wish.
➔My suggested Pace Guide: 24spm at 2K+12 pace
➔Effort = 7/10
➔Speech = Words between heavy breaths
❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like❗
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Not got much time? This 25 minute row will fit in an awesome rowing workout for you.
Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times.
—- Row the 20spm sections at around 2K+18 pace (5-6/10)
—- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better)
It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle.
❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗
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RowAlong with me in a fun 20 minute workout as you're chased by kittens, stuck in a swamp and locate a famous hijacker.
Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower.
There's a 4 minute easy start followed by short pace change intervals.
Based around the following intensities:
Easy - about 5/10 effort at a lowish stroke rate
Hard - about 7/10 effort at a slightly higher stroke rate
Sprint -10/10 max effort and high stroke rate
Power - Put max effort into a low stroke rate.
If you want to row a more serious and focussed workout, take a look at the main RowAlong workouts on this channel. But for a way to pass 20 minutes on the rowing machine with a mix of intensities, this should be a good workout for you.
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This row was made originally for the Build me Up series on YouTube.
🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣♀️
➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times.
➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale
➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
The addition to this row is the middle 20spm chunk. You row the first 20spm minute at a normal 6/10 effort. Then the next one, I want you to hold the stroke rate, but really increase the power from your legs. Then, back to 6/10 for the next minute, before then increasing to 24 and 28spm.
And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
This Build Me Up Rowing Series has built from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
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This row was made originally for the "Build me Up" series on YouTube.
🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣♀️
➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times.
➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale
➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 15 minute workout, start the first 2 minutes at an intensity that raises your heart rate and breathing, so you know you're working out - but not too hard. Then increase intensity to get the stroke rate up to 24 and then again to get up to 28.
Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
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Make your rowing machine workouts a bit more fun by joining me on a journey as I get lost inside my phone.
15 minutes of rowing, starting with 4 minutes of light intensity to warmup. Then the next 9 minutes are spent going faster and slower in pace and stroke rate, before a 2 minute easy intensity to cool down.
With any luck, 15 minutes of rowing exercise will fly by as we navigate the photos app, swipe screens and escape some Angry Birds.
Your intensity is up to you - but the 20 strokes a miunute section should get your heart rate up but not feel too hard. The 24spm sections should feel like you're putting in a lot of effort and the sprint sections should be maximum pace.
If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKU7aRryUNHMzdWuw5ScIpb as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it.
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🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣♀️
➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4
➔Effort = 6/10 then 8/10 effort scale
➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 12 minute workout, start the first 2 minutes at around 20 strokes per minute and a 6/10 effort. Then do 1 minute at around 28spm and about 8/10 effort. Repeat this 4 times.
Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
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Have a fun adventure in space on the rowing machine as I take you on a journey - for kids of all ages!
Join the Captain of the Spaceship RowAlong as I deliver a package to the other end of the universe. In order to get there safely, the ship needs two pilots to RowAlong in unison - so make sure to keep up with me. You never know what dangers lurk as you travel into the darkness of space...
➡ We'll spend 4 minutes prepping and tuning the engines.
➡ Then we'll take off and fly to the other side of the galaxy in ten minutes
➡ Finally, we'll slow down for two minutes to get to our destination.
💫 16 minutes of rowing in total, and hopefully a fun distraction to keep you going through a short workout, no matter whether you're a new rower, a gym user looking for a distraction or a kid looking for some entertainment while rowing. 💫
❗❕❗❕ A mixture of easy, tempo and fast rowing to give you a good, but short workout. Always remember to keep as good a technique as you can when rowing. Push with the feet, forwards tilt and straight arms - and then pull in with arms only at the back half of the stroke! ❗❕❗❕
I hope you like this slight change to the usual chat I go through when making a Rowing Workout video for you to RowAlong to. After making a few 'new rower' videos, and 'gym user' videos - and then having a chat with a friend about how to keep people (especially kids) entertained on the rowing machine, but also giving them some kind of strucutre - it occured to me that maybe I could try this as an option.
Let me know if you like it - whether you're 10 or 40 - did it keep you entertained? Did you get a good workout from it?
I've got a lot more of these planned, so like all the rest of my videos - if you like 'em, I'll make 'em.
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New rower? Experienced? Just use the rower in the gym for cardio? This row will suit you just fine.
🚣Alternate easy rowing with hard rowing every minute for 10 minutes🚣♀️
Well, not quite. Here's what you'll do.
1) Light rowing while I explain the session if you want to warm-up
2) Slightly faster rowing for 2 minutes at 20 strokes per minute
3) REALLY FAST rowing for 1 minute at 30 strokes per minute
4) Back to that 20 strokes per minute pace
5) Back to that really fast 30 strokes per minute pace
6) Back to that 20 strokes per minute pace
7) Back to that really fast 30 strokes per minute pace
8) Back to that 20 strokes per minute pace
9) Back to that really fast 30 strokes per minute pace
10) Slow it down to use the last 1 minute as a cool-down.
❗The reason for the 30 strokes per minute rate 'cap' is so that you don't "Fly and Die" and go too fast. You're meant to last the whole 10 minutes. But you're also meant to find this really tough - so make sure to push the fast chunks FAST! ❗
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Another row lifted from the Build Me Up Playlist on YouTube to kick off the Zero to Hero series here on the podcast:
This 10 minute row will help build up your fitness as part of my Build Me Up series.
🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣♀️
➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this).
➔Effort = 6-8/10
➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 10 minute workout, start the first 2 minutes at the rate and pace we did for the 7 and 5 minute workout. Then slow down to 20 strokes per minute. Then speed UP to 28 strokes a minute, followed by another 2 minutes of 20 strokes per minute, and another 2 minutes at 24.
Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
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Another row lifted from the 'Build Me Up' playlist on YouTube, in order to be part of the bigger "Zero to Hero" series.
Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.
🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣♀️
➔Pace Guide = Just enough to be out of breath, but not exhausted
Add in one "power stroke" every 30 seconds
➔Effort = 6-8/10
➔Speech = Comfortable
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 7 minute workout, you row at the same intensity as you did during the first 5 minute workout - but every 30 seconds, you give a huge PUSH with the legs, to get the power up for one stroke. Then back to normal...
This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
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For the Zero to Hero Playlist on YouTube, I wanted to give you the option to build up very gradually. So instead of increasing duration too quickly, here's another 5 minute RowAlong.
This was part of the "Rowing for Non Rowers" series on YouTube originally:
Do you want to use the rowing machine in the gym, but unsure what to do? RowAlong with me and I’ll help.
Lots of videos on YouTube with RowAlong workouts are designed to make you a better rower - but what if you don't care about rowing - and just want to use it in the gym as a bit of added cardio? Well, that's what this video series is for. I'll just take you through the basics of how to get moving, a little bit about the best way to use your body - pushing with the legs instead of pulling with the arms, and a little bit about how thinking about keeping a consistent effort will actually do you good.
But I won't start barking at you to go faster, to row at UT2 or at 2K+12 etc. Just climb on, and RowAlong.
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As Podcast listeners, you sometimes miss out on the collections of exisitng rows I post on the YouTube channel. So I'm going to post all the rows that make up the Zero To Hero playlist as "Season 1" on RowAlong.
This first one has an introduction from me, before getting into a 5 minute simple row that I recorded when I was recovering from Covid in 2022.
Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series.
🚣2 Minute warmup / 5 minute Row / 2:30 cool down. 🚣♀️
➔Pace Guide = Just enough to be out of breath, but not exhausted
➔Effort = 6-8/10
➔Speech = Comfortable
❗ The Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
The series will build from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
I've added some quiet background music to this one. I don't normally add music, but I thought I would this time.
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Finish off the Get Fit by Rowing series with a 5 x 5 minute RowAlong workout. Good 'n sweaty if you do it right!
5 x 5 minutes with 2:30 rests
➔HR Training Zone = 3-4 (70-90% max)
➔Effort/10 = 7-8/10
➔2K Training page - 2K+9 (See below for 2K pace info)
💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace. Feel free to keep it drifting upwards (like I do) so that you're just scraping into Zone 5 by the end of the 12 intervals (But NOT AT THE BEGINNING!)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:06 Warmup
07:19 Main Session
43:16 Cooldown and time to stretch while I sign off.
Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.
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Just think how good 40 minutes straight on the rowing machine will be for you! I'll keep you company the whole way.
40 minutes at 20spm
➔HR Training Zone = 2 (60-70% max)
➔Effort/10 = 5/10
➔2K Training page - 2K+20 (ish) (See below for 2K pace info)
💓 Remember, if you're using HR zones, stick to your zone!
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
01:57 Warmup
07:21 Main Session
48:11 Cooldown and time to stretch while I sign off.
Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.
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WARNING - Only row this MAX intensity workout if you know your body is healthy enough to do it.
🚣Seriously, this row asks you to do🚣:
3 x 30 seconds (30 second rests)
4 x 45 seconds (45 second rests)
5 x 1 minute (1 minute rests)
4 x 45 seconds (45 second rests)
3 x 30 seconds (30 second rests)
All at max intensity
➔HR Training Zone = 5 (90-100% maxHR)
➔Effort/10 = 10/10
➔2K Training page - 2K-5 or faster! (See below for 2K pace info)
💓 You won't hit Zone 5 HR at first, a combo of short intervals and rest periods.
Don't fret - it wasn't until the 45 second intervals that I got there. Just row at MAX INTENSITY and you'll drift up to get there. Maybe you can get a sense of new power as the last 45 and 30 second intervals happen! 💓
00:00 Introduction (Do some light rowing through this)
04:07 Warmup
11:08 Main Session
40:08 Cool down and stretching
50:21 Massive rant about funnel advertising for health and fitness plans
💓💓💓 If you would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training 💓💓💓
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Fed up listening to me talk technique during a low intensity rowing workout? This is the row for you.
I think I spend 30 seconds in the warm up and 30 seconds in the main workout talking technique. So if you're looking for a technique focussed row, this isn't the one! Row 19 of this series goes into it a lot deeper, try that one!
35 minutes at 20spm
➔HR Training Zone = 2 (60-70% max)
➔Effort/10 = 5/10
➔2K Training page - 2K+20 (ish) (See below for 2K pace info)
💓 Remember, if you're using HR zones, stick to your zone!
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
01:46 Warmup
06:56 Main Session
43:03 Cooldown and time to stretch while I sign off.
Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.
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You've got to be a Baby Bear for this rowing workout. Not too easy, not too hard. Lots of effort, but not so much that you can't hold it.
12 x 3 minutes with 90 second rests
➔HR Training Zone = 3-4 (70-90% max)
➔Effort/10 = 7-8/10
➔2K Training page - 2K+9 (See below for 2K pace info)
💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace. Feel free to keep it drifting upwards (like I do) so that you're just scraping into Zone 5 by the end of the 12 intervals (But NOT AT THE BEGINNING!)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:40 Warmup
08:33 Main Session
1:02:59 Cooldown and time to stretch while I sign off.
Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.
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You've Got Fit By Rowing by now I hope. So it's time to get fitter, by rowing for a little longer.
As we close off the 5th week of the Get Fit by Rowing series, it's time to look ahead. And in order for Zone 2 rows to continue to help increase your bowl of power, you need to increase the time you're rowing for. So in this row, we'll RowAlong for:
33 minutes at 20spm
➔HR Training Zone = 2 (60-70% max)
➔Effort/10 = 5/10
➔2K Training page - 2K+20 (ish) (See below for 2K pace info)
💓 Remember, if you're using HR zones, stick to your zone!
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:09 Warmup
07:40 Main Session
42:10 Cooldown and time to stretch while I sign off.
Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.
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Do you feel like you've only had a good rowing workout when you're totally spent afterwards? Well, this row's for you.
It's also Row 18 of the Get Fit By Rowing series. And don't worry if you haven't done the 17 before - this will be a great introduction!
🚣Build your top end fitness and power by rowing MAX intensity for 5 x 1 minute, 4 x 45 seconds and 3 x 30 seconds (with 1:1 rests)🚣♀️.
➔HR Training Zone = 5 (90-100% maxHR)
➔Effort/10 = 10/10
➔2K Training page - 2K-5 or faster! (See below for 2K pace info)
❗ You'll find it'll take a while in each interval to drift up to Zone 5 - don't fret. Just row FAST and you'll get there. The rests will help - and maybe you can get a sense of new power as the 45 and 30 second interals happen! ❗
00:00 Introduction
02:50 Warmup
09:30 Main Session
29:51 Cool down and stretching
💓💓💓 If you would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-
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Keep the intensity LOW to let your fitness GROW! Look at that, I can add 'poetry' to the list of skills on my LinkedIN profile now...
But it's a simple trade. You make sure to do this workout at a low intensity, 60-70% of your maxHR and your body will reward you by giving you a boost to your fitness, building up your mitochondria.
Row 4 minutes at 20spm - then 1 minute doing drills. Repeat 6 times.
➔HR Training Zone = 2 (60-70% max)
➔Effort/10 = 5/10
➔2K Training page - 2K+20 (ish) (See below for 2K pace info)
💓You don't have to do the drills - they're there primarily to stop your heart rate creeping up. But they ARE useful for giving you a moment to think about your technique too.
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
01:42 Warmup
07:39 Main Session
38:10 Cooldown and time to stretch while I sign off.
🌟Two things I mentioned in today's row.🌟
1) Richard Wilder PT (who I had brain fog, and called Taylor). Instagram video that I mention is here: https://www.instagram.com/reel/CoccD88ImO5/?utm\_source=ig\_web\_copy\_link&igshid=MzRlODBiNWFlZA==
2) Kyloe in The Wild Sunglasses: https://kyloeinthewild.com/ (I don't get anything for giving you this link - I'm just letting you know)
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Increase then decrease effort and pace every minute. 30 minutes will fly by in a sweaty mess if you do this one right! I went a bit loopy... sorry!
It's a simple setup. Start are you normal 20spm low intensity pace. Then increase to 24 strokes per minute, and go around 5-6 seconds faster. Then increase to 30spm and go faster again. Then go back to 24 and slower, and back to 20spm and slower.
Do this 6 times with the right intensity, and you should be in and out of zone 3 and 4 and get a hum dinger of a workout!
➔HR Training Zone = 3-4
➔Effort/10 = 7-8/10
➔2K Training page - 2K+20/12/4 (ish) (See below for 2K pace info)
💓Your heart rate will fluctuate along with your intensity. That's ok. My suggestion is to set your pace goal for the 20/24/30 strokes per minute sections, and just stick to them each time. Don't worry about heart rate zones at all.
❗ But if you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:42 Warmup
09:00 Main Session
40:04 Cooldown and time to stretch while I sign off.
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Your fitness is like a big bowl of blue sparkling energy. This low intensity row will give you a bigger bowl, and therefore more fitness.
🚣But to grow your bowl, you need to keep the intensity LOW here. Between 60-70% of your max heart rate. 🚣♀️.
➔HR Training Zone = 2 (60-70% maxHR)
➔Effort/10 = 5/10
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you're focussing on rowing in Zone 2 (60-70% hr) but also start rowing this at 2K+18-20 pace, make sure your HR doesn't break out of 70%. HR takes priority. Slow down if you go over 70%. If you're sticking to 2K pacing, stick to 2K+18-20. ❗
00:00 Introduction
02:26 Warmup
08:10 Main Session
39:24 Cooldown and stretching
💓💓💓 If you would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training 💓💓💓
Check out the full Get Fit by Rowing playlist here:
https://www.youtube.com/playlist?list=PL8ookhrQKwvK-gxCBmgP4fTUkx8rxghFm
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Build your VO2max by rowing 10 x 1 minute intervals at maximum intensity. It's as fun as it sounds!
🚣Although base endurance is vital for fitness, sharpening the other end of your fitness system is just as important. Hit this one with everything can manage (at a controlled but high stroke rate) Remember - make sure you're body is healthy enough to work at this intensity. Check with a doctor if unsure.🚣♀️.
➔HR Training Zone = 5 (90-100% maxHR)
➔Effort/10 = 10/10
➔2K Training page - 2K-5 or faster! (See below for 2K pace info)
❗ You'll find it'll take a while in each interval to drift up to Zone 5 - don't fret. Just row FAST and you'll get there. I was just tickling into Zone 5 at the end of each interval, and this row almost got the better of me! ❗
00:00 Introduction
03:48 Warmup
10:15 Main Session
31:10 Cool down and stretching
💓💓💓 If you would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training 💓💓💓
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub\_confirmation=1)
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong
PayPal: https://www.paypal.com/donate?hosted\_button\_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
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You can get fitter by rowing slowly?? YES! Take it easy for 6 x 5 minute intervals and build your base fitness.
🚣Remember, this isn't a performance plan. It's a fitness plan. Keep the intensity LOW here. Between 60-70% of your max heart rate. That's why there's 30 seconds rest. Have a drink, wiggle your backside, let you heart rate settle if it was spiking. 🚣♀️.
➔HR Training Zone = 2 (60-70% maxHR)
➔Effort/10 = 5/10
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you're focussing on rowing in Zone 2 (60-70% hr) but also start rowing this at 2K+18-20 pace, make sure your HR doesn't break out of 70%. HR takes priority. Slow down if you go over 70%. If you're sticking to 2K pacing, stick to 2K+18-20. ❗
00:00 Introduction
02:33 Warmup
07:49 Main Session
41:44 Cooldown and stretching
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Row hard, but not TOO hard for 3 minutes. Rest. Do it six times. Stop!
The intensity in this RowAlong is somewhere between the Low Intensity Zone 2 workouts and the Zone 5 MAX intensity workouts. Preferably, you should do this in Zone 4 - which is around 80-90% of your maxHR. But if you want to keep it between 70 and 80% - you'll still get the fitness benefits of working at a harder intensity. Just make a decision what range you want to be in, and stay there. Same for if you're rowing with 2K pace. I give the range of 2K+5-9 - but once you've decided, stay there.
➔HR Training Zone = 3-4
➔Effort/10 = 7-8/10
➔2K Training page - 2K+5-9 (See below for 2K pace info)
💓If you think you made a mistake starting on the bottom end of the target, and want to increase after the first interval, that's ok. But the other way round isn't ok! Ok?
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
03:04 Warmup
09:41 Main Session
38:55 Cooldown and time to stretch while I sign off.
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It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, here it it!
But it's a heck of a good row to do as a standalone too!!
TOP Tier Workout
This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan.
For full information about the RowAlong 5K Plan. go to:
https://www.rowalong.com/5000m-plan
🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣♀️
4 x 30 sec / 60 sec rest
4 x 30 sec / 45 sec rest
4 x 30 sec / 30 sec rest
1 x 1min sprint
Pace Guide = Fast as possible while holding 30spm
Effort Guide = 9-10
Speech = Not constant
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A low intensity rowalong (60-70% maxHR) for 36 minutes will do SOOOOO much for your fitness on the rowing machine.
And by doing some legs only / back only rowing every 5 minutes, it'll keep the intensity from rising.
🚣Row 5 minutes at low intensity, 1 minute legs/back only - Repeat 6 times🚣♀️
You don't have to do the drills section of course. But it is a useful way to combat cardiac drift for those who want to stay in Zone 2 for the whole row.
➔HR Training Zone = Zone 2
➔Effort/10 = LOW intensity 5/10
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:42 Main Session
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Row hard and fast for 45 seconds. Rest 45 sec. Do this 15 times to give your VO2max a boost!
There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR.
➔HR Training Zone = Zone5 - 90-100% of MAX!
➔Effort/10 = 10/10
➔2K Training pace - 2K-5 or faster
Don't worry if you fade as you go through the workout. That's a GOOD SIGN! It means you're working at max, which is unsubstainable. Just keep putting everything into the row that you can.
💓 If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training 💓
‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this. If in doubt, check with your doctor). ‼‼‼
🚥
00:00 Introduction
01:56 Warmup
08:27 Main Session
25:15 Cooldown and time to stretch while I sign off.
🚥
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Build your blood's powerhouse with a low intensity row! Use a Heart Rate monitor if you have one to stay in the right training zone.
🚣Row 2 x 15 minutes at low intensity with 30 seconds rest (unlilke last time round, which was 60 seconds rest) 🚣♀️
If you have a heart Rate monitor - make sure to use it to stay in Zone 2 which is 60-70% of your maxHR (see below). If you break too far out of the 70%, the core fitness (the blood bit I'm on about) is less effective. I talk about this during the first interval.
➔HR Training Zone = Zone 2
➔Effort/10 = LOW intensity 5/10
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
01:37 Warmup
06:42 Main Session
37:58 Cooldown and time to stretch while I sign off.
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I loved this row. 3 mins easy, 2 mins harder, 1 minute harder. 5 times. 30 minutes was done in a jiffy!
If you have a heart Rate monitor - use it to stay in the right training zone.
➔HR Training Zone = Overall 3-4, but you'll start in 2 and end in 5!
➔Effort/10 = 5/10 then 7-8/10 then 9-10/10 then reset
➔2K Training page - 2K+18 then +12 then +5 (See below for 2K pace info)
The point here is that you start at 20spm at a low intensity. Then you build, then you build again, before returning to the SAME PACE you rowed at 20spm the first time round.
💓Your heart rate will be a LOT higher than the first time round through!! But you use the 3 minutes at 20spm and lower intensity to settle down before going back to the 24 and 28's.
From this point on, you'll likely never be lower than Heart Rate Zone 3 - and don't be surprised if you hit Zone 5 for the 28's - but on average, this session is a Zone 3-4 workout.
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:17 Warmup
08:01 Main Session
39:04 Cooldown and time to stretch while I sign off.
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Take it slow and easy, and get fitter! How simple is that?
🚣Row 3 x 11 minutes at low intensity with 60 seconds rest 🚣♀️
➔HR Training Zone = Zone 2
➔Effort/10 = LOW intensity 5/10
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:14 Warmup
07:52 Main Session
44:11 Cooldown and time to stretch while I sign off.
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Hit the MAX in VO2max in this short but intense row! 3 x TABATA rows (20 seconds Max, 10 seconds rest) should leave you exhausted (in a good way!)
➔HR Training Zone = Zone5 - 90-100% of MAX!
➔Effort/10 = 10/10
➔2K Training page - There isn't really one, but 2K - 10 is a good goal
⚠You MUST row the 20 seconds at max effort. High stroke rate and max power. It's only 8 minutes of rowing in total. And if you're not putting everything into each 20 second row, you won't get the VO2max training benefit that this row is designed to give you. ⚠
Don't worry if you fade as you go through the workout. That's a GOOD SIGN! It means you're working at max, which is unsubstainable. Just keep putting everything into the row that you can, even if you're slower by the end of each 4 minute chunk.
💓 If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training 💓
‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this. If in doubt, check with your doctor). ‼‼‼
🚥
00:00 Introduction
01:56 Warmup
08:27 Main Session
25:15 Cooldown and time to stretch while I sign off.
🚥
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This row won't set the world on fire - but it's SUPER effective for building your fitness.
🚣Row 3 x 10 minutes at low intensity with 45 seconds rest 🚣♀️
➔HR Training Zone = Zone 2
➔Effort/10 = LOW intensity 5/10
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:04 Warmup
07:23 Main Session
40:20 Cooldown and time to stretch while I sign off.
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Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum.
This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!!
🚣6 x 4mins with 90 seconds rest 🚣♀️
➔HR Training Zone = Zone 3-4
➔Effort/10 = Medium intensity 7-8/10
➔2K Training page - 2K+12 (See below for 2K pace info)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:24 Warmup
07:52 Main Session
40:55 Cooldown and time to stretch while I sign off.
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The harder you work, the fitter you'll get, right? Wrong. Take this one easy - and get huge fitness gains.
It's a simple 30 minute, low intensity, 20 strokes per minute row, but I've made it even easiser by doing the back / arms and legs only drills every 4 minutes. Why? Well the point of these low intensity Zone 2 rows is to keep your heart rate between 60 and 70% of your maxHR. And for many reasons, during a 30 minute 20spm row, you can break out of that zone.
So the 1 minute drill work gives you a chance for your HR to drop by 10 beats or so while you carry on putting in some effort.
➔HR Training Zone = Zone 2 (60-70% maxHR)
➔Effort/10 = Low intensity is 5-6/10 (You can hold a conversation)
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
01:10 Warmup
06:42 Main Session
37:56 Cooldown and time to stretch while I sign off.
RowAlong with the video version on YouTube: https://youtu.be/nHsmrAMsjjM
🚥
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I don't charge anything for you to RowAlong with me. But if you'd like to donate, that would be incredible!
Patreon: https://patreon.com/rowalong
PayPal: https://www.paypal.com/donate?hosted\_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
#fitness #rowing #homeworkout
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
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Ok - 20 x 30 seconds... Not just 1. But going MAX EFFORT on all 20 will improve your VO2max, which is vital for general fitness gains.
🚣This row is 10 x 30 seconds with 30 seconds rest - 2 minutes rest, then do it again at MAX INTENSITY🚣
The importance of keeping low intensity rows low is mirrored by the importance of rows like this MUST be at max. If you're wearing a heart rate monitor, you want to get to 90-100% of your maxHR during these intervals. (Only if you know it's medically safe to do so).
If you don't hit this hard, you won't get the fitness benefits.
➔HR Training Zone = Zone 5 (AN)
➔Effort/10 = MAX intensity is 10/10 (Exhaustion)
➔2K Training page - 2K-5 or faster (See below for 2K pace info)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:03 Warmup
08:51 Main Session
31:58 Cooldown and time to stretch while I sign off.
🚥
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I don't charge anything for you to RowAlong with me. But if you'd like to donate, that would be incredible!
Patreon: https://patreon.com/rowalong
PayPal: https://www.paypal.com/donate?hosted\_...
But seriously - just keep watching, that's all I ask!!
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Are you rowing just to get fit? But don't know what to do? This series is for you.
Most of my plans are about performance, but what if you just want to get fit? The 24 workouts in the "Get Fit by Rowing" series are designed to do just that. With a mixture of low intensity, hard rows and max rows, you'll build core fitness and VO2max - both of which are vital.
🚣This first row is 2 x 15 minutes with 1 minute rest at a LOW INTENSITY🚣
In this row, I talk about how to gauge your intensity, and what I'm planning to do over the next 24 workouts. I mention an Intro Video. I haven't made that yet... but I want to get this series started asap. So I'm not going to wait to make the introduction before publishing this.
➔HR Training Zone = Zone 2
➔Effort/10 = Low intensity is 5-6/10 (You can hold a conversation)
➔2K Training page - 2K+18-20 (See below for 2K pace info)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I don't charge anything for you to RowAlong with me. But if you'd like to donate, that would be incredible!
Patreon: https://patreon.com/rowalong
PayPal: https://www.paypal.com/donate?hosted\_button\_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
#fitness #rowing #homeworkout
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
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Climb onto your rowing machine and join me as we walk through the forest, and possibly get into a few bits of trouble...
Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower.
There's a 4 minute easy start followed by short pace change intervals.
Based around the following intensities:
Easy - about 5/10 effort at a lowish stroke rate
Hard - about 7/10 effort at a slightly higher stroke rate
Sprint -10/10 max effort and high stroke rate
Power - Put max effort into a low stroke rate.
If you want to row a more serious and focussed workout, take a look at the main RowAlong workouts on this channel. But for a way to pass 20 minutes on the rowing machine with a mix of intensities, this should be a good workout for you.
The YouTube version of this (so you can see my hat) is here: https://youtu.be/W5eUqo5DOIM
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In order to get that Rowing Performance back, you need to embrace discomfort. This RowAlong workout will do that for you.
4 x 8 minute intervals with 4 minute rests.
4 minutes is a long rest. So you need to earn it with a HARD intensity on the intervals:
🚥Speech - Don't try
🚥Effort /10 - 8-10
🚥2K Pace - 2K+2-5
🚥HR Zone - AT to AN
Get your rate (I'm at 26) and pace up - and then hold it to the end of each interval. It won't be comfortable. But the trick to getting performance sharpness back on the rowing machine it to leave the Comfort Zone behind you.
(This version of the RowAlong workout has music)
00:00 Introduction
02:25 Warmup
07:38 Main Session
53:05 Cooldown and time to stretch while I sign off.
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Endurance is key to rowing. And especially this 35 minute low intensity row. Can you keep it low and slow, AND endure my chat? ;)
‼ This is a LOW INTENSITY ROW - Which means:
➡5/10 Effort - heart rate is up, breathing is up, but it doesn't feel hard. You can hold a conversation
➡UT2 HR Zone. Keep your heart rate between 50 and 70% of max (lower is better)
➡2K Pacing - if you've been training well, row at 2K+18 - if you're slightly off, 2K+20-22
The key to these low intensity rows with no rate or pace changes is to get into the stroke rate and rhythm and then just lose yourself to the process. Make sure to keep the intensity where it's meant to be, and hopefully my chat will keep you interested enough to get through the session.
00:00 Introduction
02:15 Warmup
07:30 Main Session
43:17 Cooldown and time to stretch while I sign off.
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Rowing at a tough pace for 4 minutes will help you get used to holding this intensity - do this 6 times
This continues the 'plan' that was generated by the ChatGPT thing. It spat out "6 x 4 minutes with 3 minutes rest" and so it was up to me to interpret what to do with it.
The 3 minute rests suggest a higher intensity that the recovery is needed for. So take your pace up to around 2K+2-5 or from an intensity point of view, you're looking at starting around 8 and finishing the session around 10!
The thumbnail will make sense once you get to the end of the video
00:00 Introduction
02:25 Warmup
07:55 Main Session
48:16 Cooldown and time to stretch while I sign off.
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Building your Rowing Performance back isn’t just about speed. You need to build your core fitness too. This row will do that.
It’s a simple row. 30 minutes at 20 strokes per minute. Choose how you want to pace this:
5/10 on the effort scale (like constantly climbing stairs)
2K+18 if you have a 2K average time (your 2K time divided by 4)
UT2 heart rate zone
Blue/Green zone on a MyZone tile.
The hardest part of this row should be keeping the pace down. It’s really easy to let your ego take over and go too fast on this one!
I talk about the importance of change in this row. But I’ll have to admit, I think it was a bit of a brain wandering subject – hopefully it’ll keep you distracted for 30 minutes though!
00:00 Introduction
01:53 Warmup
06:56 Main Session
37:26 Cooldown and stretching.
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Need to sharpen up your rowing before some serious training? Try this 10 day plan.
I've been rowing a lot while training for HYROX, but not particularly with performance in mind. So I asked CHAT GPT to make me a plan that would help sharpen up my speed chops before getting back to some serious performance training.
All the A.I. has done is pull together 5 popular sessions, which will be repeated twice. Not exactly rocket surgery. But I'm using it to get back to performance rowing again. Hopefully it'll help you too.
‼‼ REMEMBER - Only undertake any form of strenuous exercise if your body is ok to do so. If you're unsure, check with your doctor first! ‼‼‼‼
🚣This first session is 8 x 2 minutes HARD AND FAST with 2 minutes rest. If you don't have a 2K training time, just row fast enough that you can just complete each interval. Or, if you have a 2K training pace, try to do all intervals at your 2K pace. 🚣
00:00 Introduction
02:08 Warmup
08:33 Main Session
40:20 Cooldown and time to stretch while I sign off.
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Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you about an adventure to some sea caves will make the time fly by!
You don't need to connect anything, you don't need a Concept2, you don't need to pay a thing. All it'll costs is a little buy in with your imagination as you RowAlong with me!
All a bit of fun, designed to entertain you through an indoor rowing workout whether you're 6 or 60. And if you put in the effort, you'll get a great workout.
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Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST!
🚣 Row 20 minutes at 20 strokes per minute, rest 3 minutes, then row 7 minutes as fast as you can🚣♀️
➔Pace Guide for 20min = 2K+18
➔Effort = 5-6/10
➔Speech = Comfortable
➔Pace Guide for 7min = As fast as you can
➔Effort = 10/10
➔Speech = Don't talk, breathe
❗ If you're looking for a 30 minute workout that'll give you a bit of low rate technique work and then a fast finish - this is the one to pick! Similar to doing a 5K then a 2K - it'll help build you up for any race distance you're training for.❗
00:00 Intro
01:47 Warmup
07:04 Main Session
38:03 Cooldown
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From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)!
🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣♀️
➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)
➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info)
➔Medium Intensity: For a tough, but not max row - do the 18spm at 2K+20 pace, and the 24spm at 2K+8 pace (see below for 2K pace info)
➔Top Intensity: For a max intensity row - do the 18spm at 2K+20 pace, and the 24spm at 2K+4 pace (see below for 2K pace info)
❗ Pick your pace - and stick to it. If you go too fast on the Bottom, or if you back off the pace of the Top, you'll not get the right training benefits from this session ❗
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Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though.
🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣♀️
➔Pace Guide = 2K+18 for everyone for the 20spm
➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12
➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8
❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗
00:00 Intro and session description
02:49 Warmup
08:24 Main Session
51:24 Cooldown and time to stretch
56:41 Me deciding I'd finish with a 1min TT after all.
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Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals.
🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣♀️
5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry)
➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)
➔Effort = 8/10 - will climb to 10/10
➔Speech = Hard.
❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗
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Get faster and learn to hold that pace by rowing intervals at your 2K rate and pace.
10 minute warmup then
🚣 8 x 1:45 with 1 minute rests 🚣♀️
➔Pace Guide = 2K Pace and Stroke Rate
➔Effort = 9-10/10
➔Speech = Save your breath for the rowing!
❗ The aim is to hold your pace throughout. If anything, you should try to see if you can go faster than 2K pace as the workout continues. But make sure to not go slower.❗
That said, I started by bullseyeing my pace - hitting 500m in 1:45 - but then slipped down to 494 in Interval 7. But then, I'm talking!
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Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout.
🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣♀️
➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)
➔Bottom Tier Intensity: Row at 2K+12 pace
➔MID Tier Intensity: Row at 2K+8 pace
➔TOP Tier Intensity: Row HARD - around 2K+4 pace
(Info about what 2K Pace is can be found below).
❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗
00:00 Intro
02:25 Warmup
08:18 Main Session
38:24 Cooldown
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24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time.
Row 4 minutes at 24 strokes per minute and 2K+12 pace (7/10 RPE)
Row 2 minutes at 20 strokes per minute and 2K+18 pace (5/10 RPE)
Repeat 4 times.
No Rests.
You can change this workout to make it easier, by resting through those 2 minutes, or just paddling. Or you can make it harder by doing the 2 minutes of 20spm as full-power strokes. Or do one of each! Lots of different ways to row this workout - so come back to it and try it a different way if you like it!
❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗
00:00 Introduction
01:49 Warm Up
06:19 Main Session
31:18 Cooldown and stretching while I sign off.
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Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between
🚣TOP/MAX tier on the Intensity Pyramid🚣♀️
➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info)
➔Effort = 10/10
➔Speech = Even I had to stop talking at times in this one...
❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick to my 2K rate and pace - but maybe you've had some good improvements?❗
00:00 Introduction
02:44 5 Minute Warmup
09:44 Main Session
41:28 Cooldown and time to stretch while I sign off.
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Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak!
🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣♀️
➔Beginners: Row at a pace that you know you'll complete the session
➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)
➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)
➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info)
❗ The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗
**Programming the monitor**
This workout is available as RA41 on the Ergzone App. If RowAlong doesn't pop up, just go to the Discover tab at the bottom.
Watch here on YouTube: 🚥 ✸https://youtu.be/2vGTy9mtaLA ✸
00:00 Intro
02:48 Warm Up
08:21 Main Session
44:24 CoolDown
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From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout
🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣♀️
➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute.
➔Bottom tier intensity - 2k+18
➔Mid tier intensity - 2k+ 15
➔Max intensity - Go as far as you can
❗ One row, four different ways to row it. You'll probably find that the intensity level of the Beginner and Bottom Tier rows is pretty much the same - but the Mid and Top Tier workouts will need a lot more effort to get through, and will really leave you feeling like you've been working hard. ❗
00:00 Intro and pace description
02:31 Warm up
09:30 Main Session
39:57 Cool Down
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Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here.
30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm
❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course.
A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart)
A par 5 is one, one, three.
A par 3 is one, one, one.
And we'll be playing 'TPC Sawgrass' ❗
Finish with 2 minutes steady pace (Walk back to the Clubhouse)
It'll all make sense when you watch and RowAlong with the video.
❗❗❗ This is really just a bit of a different way to row a Low Intensity, fitness Building Rowing Workout. The power strokes just make it a bit of fun. So I hope that's how you experience it! ❗❗❗
RowAlong with the YouTube video here: https://youtu.be/9g4bP0xEt0c
00:00 Introduction
02:12 Warmup
08:49 Main Session Begins
40:08 Cooldown and time to stretch while I sign off.
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Get your power in with this 25 minute Rowing Workout. Go from 10 to 50 Power strokes - give it all you've got.
Row the following at 20 Stroke Per Minute:
10 Power Strokes / 10 Light Strokes
20 Power Strokes / 20 Light Strokes
30 Power Strokes / 30 Light Strokes
40 Power Strokes / 40 Light Strokes
50 Power Strokes / 50 Light Strokes
40 Power Strokes / 40 Light Strokes
30 Power Strokes / 30 Light Strokes
20 Power Strokes / 20 Light Strokes
10 Power Strokes / 10 Light Strokes (Or just 20 Power Strokes)
You can make this tougher on the cardio side by trying to hold 2K+18 (5/10 Effort) pace on the light rows. But I want you to make sure you have the energy to put FULL POWER into those power strokes. This one is about putting it all in there.
❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗
00:00 Introduction
01:21 Warm Up (Extend another 2 minutes if you want)
06:46 Main Session
33:00 Cooldown and stretching while I sign off.
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https://youtu.be/nCOgLH0UCDs
Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout
🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣♀️
➔Pace Guide
1 - 22spm at 2K+15 pace (around 6/10 effort)
2 - 20spm at 2K+18 pace (around 5-6/10)
3 - 18spm at 2K+20 pace (around 5/10)
➔Speech = Comfortable throughout
❗ This workout is here for the days when you just want to go low with your row - kick out a good 30 minute session without any fuss or stress. Perfect for when you want to do a little bit more if you're recovering from a cold (Like I was when I made this)❗
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Check it out here on youtube: https://youtu.be/CfyfuOqzloM
Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again.
🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣♀️
➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate increases.
➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26
➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5 seconds for 26
➔Top/Max pace guide - Start 18spm at 2K+20 - Increase 6 seconds for 22 and 6 seconds for 26
❗ I'll say here - none of those are an "Easy" or Bottom Tier on my Intensity Pyramid ❗
I sat on the bottom end of this pace guide, and by the end I was at the top end of what I'd normally call a "Mid Tier" intensity workout. If you do want to take this a bit easier, you could start the 18spm at 2K+22 and increase only 3 seconds per rate increase. But make sure you don't choke your technique to keep the pace down
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f you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout
https://youtu.be/\_JuRPW\_VhMI
🚣1 minute x 10 with 1 minute rests🚣♀️
➔Pace Guide = 1K Pace (or average pace of W1S1)
➔Effort = 10/10
➔Speech = Don't waste your breath. Just breathe!
❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end of Interval 1. That's why you can use the average pace from W1S1 or W1S5 as your target here, and see if you can row faster. ❗
For those doing the 1K plan, this is W2S1 - but you don't have to be rowing the plan to find this workout will give you a good kicking!!
00:00 Introduction
03:19 5 minute Warmup
09:55 Main Session - 10 x 1 minute intervals
31:28 Cooldown and guided stretching
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RowAlong with me at a fitness building pace, then go fast!
🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣♀️
➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5
➔Effort = 5-6/10 - then 9/10
➔Speech = Comfortable - then tougher - but only for 1 minute
❗ There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your technique and flow on the machine. But then the 28spm lets you spread your wings and go fast. So for those that may not enjoy constant 20spm rowing - there's a nice sting in the tail of each interval for you to get your teeth into.❗
00:00 Introduction
02:15 Warmup
07:51 Main Session
50:22 Cooldown and time to stretch while I sign off.
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Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.
🚣A bit of everything on the Intensity Pyramid🚣♀️
For those who ARE motivated to row - this workout works just fine for you too.
❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗
There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it!
The warmup actually kicks off this session - 4 minute warmup as normal, leads into another 4 minutes of easy intenisty rowing (for those who want a target, aim for 2K+18 at 20spm - for thos who are feeling sluggish, just row at a happy pace, and just pay attention to keeping a goodposture.
Then - take 30 seconds of either Power Strokes - or sprinting. Follow this by 3:30 of your easy pace - and then repeat - keep doing this until the end.
With any luck, the time will fly by - and by the 3rd or 4th sprint or power strokes, the motivation to row and focus a bit more will have arrived.
00:00 Introduction
04:17 Main Session
45:28 Cooldown and time to stretch while I sign off.
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If you use the rowing machine in the gym for cardio, this row will give you a great workout.
After a warmup:
Row 2 minutes at 7/10 effort (2K+12 if you know your training pace)
Hold a squat position for 30 seconds
Do this 5 times.
❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗
🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor for 14 minutes or "Just Row"🚥
00:00 Introduction
01:52 Warmup
07:11 Main Session
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Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.
🚣My suggested pace hits MID tier on the Intensity Pyramid🚣♀️
But you can push this harder (or softer) if you wish.
➔My suggested Pace Guide: 24spm at 2K+12 pace
➔Effort = 7/10
➔Speech = Words between heavy breaths
❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like❗
Unfortunately, due to a software crash, my usual onscreen rowing metrics didn't get saved.
00:00 Introduction
01:58 4 Minute Warmup
08:05 Main Session
34:25 Cooldown and time to stretch while I sign off.
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Row 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me.
🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣♀️
Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again.
❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace.
Going too fast too soon will catch up on you - and you'll lose the point of this workout.
Just follow along with me while I row, and I'll keep you right. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA97 -The Wringer) but if you 're not rowing on a Concept2 - just set the main session as a single 29 minute row RowAlong with me. 🚥
00:00 Introduction
02:51 Warmup
08:57 Main Session
39:30 Cooldown and time to stretch while I sign off.
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Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.
5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up
5 minutes - 20spm / 2K+18 pace (6/10 effort)
5 minutes - 22spm / 2K+15 pace (7/10 effort)
5 minutes - 24spm / 2K+12 pace (8/10 effort)
5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)
There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five minutes. Then continue on with the row. Make sure to increase your pace by 3 seconds into the 22spm and the 24spm - and then for the 28spm, go 2K+8 OR FASTER!
❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗
00:00 Introduction
01:50 Main Session
28:23 Cooldown and stretching while I sign off.
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Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout
🚣5 x 6 minutes with 2 minute rests 🚣♀️
➔Pace Guide
3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)
2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)
1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort)
➔Speech
Easy
Harder
Tough
❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗
But for the very last 1 minute - go as fast as you can.
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Not got much time? This 25 minute row will fit in an awesome rowing workout for you.
Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times.
—- Row the 20spm sections at around 2K+18 pace (5-6/10)
—- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better)
It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle.
❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗
00:00 Introduction
01:23 3 Minute Warmup
05:50 Main Session
32:20 Cooldown and stretching while I sign off.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
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Row off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.
🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣♀️
➔Pace Guide = 2K Rate and Pace (see below to 2K pace info)
➔Effort = 9-10/10 all the way!
➔Speech = Tough. Very tough.
❗ Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style of row, you'll continue to raise the calories burned in the rest periods too. ❗
00:00 Introduction
03:02 Warmup
08:29 Main Session
42:26 Cooldown and time to stretch while I sign off.
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Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)
Row 1 minute at 28 strokes per minute - find a natural pace
Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)
Row 1 minute at 20 strokes per minute - Match the 28spm pace
(see below if you're wondering what I mean about 2K training pace)
So what this does is let you see how you can go faster either by increasing stroke rate, or by pushing more power into the stroke. Get a feel for it through this workout - get a REALLY good sweat on, and then when it comes to rowing fast in a race or time trial - see how rowing at a higher rate AND more power will give you the sprint finish you've been dreaming of.
00:00 Introduction
02:35 Warmup
08:38 Main Session
40:04 Cooldown
42:15 Guided stretching
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Mix 4 minutes of low intensity with 1 minute of high intensity to give you an amazing workout on the rowing machine
🚣4mins at 20spm then 1min FAST x6 (1 minute rests) 🚣♀️
➔Pace Guide = 20spm at 2K+18 (see below for 2K pace info) 1 min is as fast as you can
➔Effort = Starts at 5/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air !
❗ Mixing up the two paces makes this a really fun way to get a lot of bang for your training buck. The important thing is that you hold the 20spm pace the same through the whole workout - and that you still give the 1 minute all you have in you, even if that's slightly slower than when you started due to fatigue. ❗
00:00 Introduction
02:41 Warmup
07:46 Main Session
43:53 Cooldown and time to stretch while I sign off.
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There's nothing standard about this standard row, as I look into a major change in technique for steady state rowing.
🚣30 minutes at 20 strokes per minute🚣♀️
➔Pace Guide = 2K+18 (see below for 2K pacing info)
➔Effort = 5-6/10
➔Speech = Comfortable the whole way
❗ I purposefully dropped a couple of seconds off my usual time for this, and ended up even slower by the end. Partly because of the technique tweak, partly because today was meant to be a rest day, and partly because keeping a low end heart rate is much better than pushing this kind of row. ❗
The video I keep referring to for the technique tweak is here: https://www.youtube.com/watch?v=nFSGS...
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA101) or just set the main session as a single 30 minute row and RowAlong with me. 🚥
00:00 Introduction
02:36 Warmup
07:50 Main Session
39:01 Cooldown and time to stretch while I sign off.
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Go as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout
➔Pace Guide
1 minute at 20spm / 2K+18 pace (5-6/10)
1 minute at 20spm MAX EFFORT
Repeat 10 times (No rests)
❗ This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA91) or set a 20 minute row with 1 minute splits - or just set the main session as a single 20 minute row and RowAlong with me. 🚥
00:00 Introduction
01:10 5 Minute Warmup
07:52 Main Session
29:03 Cooldown and time to stretch while I sign off.
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Strap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout
🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣♀️
➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace)
➔Effort = 5/10 - 10/10
➔Speech = Comfortable - And the sprint is short, so not too bad.
❗ These 30 minutes at 20spm rows are perfect for working on technique, rythm and flow - and also for just letting your body burn a bunch of calories. But you need to make sure to get that technique flowing in order to burn off the perfect amount. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA95) or just programme in 31:30 and RowAlong with me. 🚥
00:00 Introduction
02:08 Warmup
07:43 Main Session
40:31 Cooldown and time to stretch while I sign off.
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A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed.
🚣Row 4 minutes at 24spm - Rest 1 minute - Repeat 6 times.🚣♀️
➔Beginners - just concentrate on holding 24spm
➔Recovery / Bottom Tier Row - 2K+15 pace (6/10 effort)
➔Medium Tier Row - 2K+12 pace (7/10 effort)
➔Top Tier Row - 2K+9 - aim to go faster.
❗ Pick your pace guide, and stick to it. If you start slow, and want to go fast, that's ok. But if you start fast and want to go slow, that's just your brain messing with you. Stick to you goals! ❗
Apologies for the noisy machine in the warmup and first interval. I fix it by the second interval!! And if you want to know why it all ended quite abruptly - I simply needed to get back to work.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA101) or just set the main session as a single 29 minute row and RowAlong with me. 🚥
00:00 Introduction
02:49 Warmup
08:10 Main Session
38:28 Cooldown and time to stretch while I sign off.
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1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them.
Row:
4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info)
3 Minutes Rest
Do this 8 times
❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but there shouldn't really a question of if you can ❗
🚥Use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Off Beer) or set 4 min intervals with 3 minute rests. Or just set your monitor to 53:10 and RowAlong with me. 🚥
00:00 Introduction
02:18 Warmup
08:11 Main Session
1:03:12 Cooldown and time to stretch while I sign off.
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Row for 60 minutes, changing stroke rate and pace every 5 minutes.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.
Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24
➔Pace Guide:
18spm at 2K+20-24
20spm 2 seconds faster than 18spm
22spm 2-3 seconds faster than 20spm
24spm 2-3 seconds faster than 22spm
➔Effort = 5-8/10 (It will drift up through the hour)
➔Speech = Should be ok. Maybe a little tough in the 24's
❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
00:00 Introduction
03:01 4 Minute Warmup
9:37 Main Session
1:11:18 Cooldown then stretching
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Sprint for 45 seconds - 11 times, with 1 minute rest between each row
🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Due to the intensity of this row, the warm up is 10 minutes long.
➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8
➔Effort = 10/10
➔Speech = Don't try - just breathe!
❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗
45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 11 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:36 10 Minute Warmup
14:38 Main Session
34:25 Cooldown then stretching
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Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 10 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:16 Warmup
07:46 Main Session
39:39 Cooldown then stretching
Hosted on Acast. See acast.com/privacy for more information.
Row 3 x 9 minute intervals with 3 minute rests
🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info)
➔Effort = 7-8/10
➔Speech = Getting tough
❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗
All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 9 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:50 Warmup
09:51 Main Session
44:23 Cooldown then stretching
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Row for 32 minutes, but change stroke rate every four minutes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Changes are: 18/20/22/20/18/20/22/20
➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 8 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:09 Warmup
07:41 Main Session
41:01 Cooldown then stretching
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Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.
🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!
➔Effort = 10/10
➔Speech = Don't even try
❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 7 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:55 10 minute Warmup
15:22 Main Session
32:51 Cooldown and time to stretch while I sign off.
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A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong?
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community tab if you want to see the actual results).❗
This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 6 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:35 4 minute Warmup
08:05 Main Session
39:14 Cooldown and time to stretch while I sign off.
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Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Row intervals at 18/22/18/22/18 stroke per minute
➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info)
➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.
➔Speech = Comfortable
❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗
(I know, the title says Intervals, the Thumbnail and video says Pieces - but no one is going to search YouTube for 5 x 10 minute Pieces!)
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 5 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
01:59 4 minute Warmup
07:22 Main Session
1:05:14 Cooldown and time to stretch while I sign off.
Hosted on Acast. See acast.com/privacy for more information.
Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace
➔Effort = 5-6/10 (more for the power strokes)
➔Speech = Comfortable
❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 4 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:48 4 minute Warmup
08:18 Main Session
40:11 Cooldown and time to stretch while I sign off.
I talk about this podcast at the end. Well worth checking out:
https://www.mindbodybrain.com.au/podcast-1
Hosted on Acast. See acast.com/privacy for more information.
I'm posting these sporadically through December. Go to: bit.ly/3iHeV4h for the full YouTube playlist.
Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.
🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: MAX Effort - High rate, High Pace
➔Effort = 10/10
➔Speech = Don't even try
❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. ❗
The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 3 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
03:24 10 minute Warmup
14:57 Main Session
34:01 Cooldown (+ extra bit) and time to stretch while I sign off.
Hosted on Acast. See acast.com/privacy for more information.
Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.
🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info)
➔Effort = Starts at 5/10
➔Speech = Comfortable
❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. ❗
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 2 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
02:21 4 minute Warmup
07:49 Main Session
43:05 Cooldown and time to stretch while I sign off.
Get bonus content on Patreon
Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.
🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide
Row 5 mins at 20 strokes per minute and 2K+18 pace
Row 3 mins at 24 strokes per minute and 2K+5 pace
(See below for 2K Pace info)
➔Effort = Starts at 6/10 - then 8-9/10
➔Speech = Comfortable - then tough
❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗
The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 1 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction
03:16 4 minute Warmup
08:37 Main Session
1:00:43 Cooldown and time to stretch while I sign off.
Get bonus content on Patreon
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Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows!
🚣TOP Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K pace and faster (See below for 2K pacing info)
➔Effort = 10/10
➔Speech = Hard
❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗
00:00 Introduction
03:15 Warmup
00:02 RowAlong Workout
39:53 Cooldown and time to stretch while I sign off.
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After two tough days, and another one in Day 30 - back off the intensity in this simple row.
🚣Bottom Tier row on my Intensity Pyramid🚣♀️
30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)
➔Pace Guide = 2K+20 (See below for 2K pacing info)
➔Effort = 5-10/10
➔Speech = Comfortable
❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗
00:00 Introduction
01:51 Warmup
06:56 RowAlong Workout
38:57 Cooldown and time to stretch while I sign off.
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Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.
🚣TOP Tier row on my Intensity Pyramid🚣♀️
Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm
(SPM+ Strokes per minutes)
➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info
➔Effort = 5-10/10
➔Speech = Comfortable to start, then harder - then HARD!
❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗
00:00 Introduction
02:20 Warmup
07:31 RowAlong Workout
38:48 Cooldown and time to stretch while I sign off.
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Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.
Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm
https://youtu.be/qdNbYUa893o No Music
https://youtu.be/Mfd5k3LoWBA With Music
🚣MIDTier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.
➔Effort = 5-9/10
➔Speech = Comfortable to start, then harder - then easier, then HARD!
❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗
00:00 Introduction
02:27 Warmup
07:39 RowAlong Workout
38:45 Cooldown and time to stretch while I sign off.
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Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times.
(You can also find this row on YouTube)
https://youtu.be/LrHmjgTeFY0 No Music
https://youtu.be/UC-lAE7Xs7A With Music
➔Pace Guide = 2K + 15-16 - then 2K pace or better
➔Effort = 6/10 then 9-10/10
➔Speech = Heart rate will be up, breathing harder, but ok to speak
❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗
00:00 Introduction
02:08 Warmup
06:45 RowAlong Workout
37:34 Cooldown and time to stretch while I sign off.
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This 30 minute row is over before you know it due to the short intervals.
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
Change every two minutes from 18/20/22/20/18 strokes per minute
➔Pace Guide = 2K + 20/18/15/18/20 x 3
➔Effort = 5-6/10
➔Speech = Heart rate will be up, breathing harder, but ok to speak
❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗
00:00 Introduction
02:50 Warmup
08:18 RowAlong Workout
39:11 Cooldown and time to stretch while I sign off.
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2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!
🚣TOP Tier row on my Intensity Pyramid🚣♀️
https://youtu.be/FgG4yrg4Fhw No Music
https://youtu.be/vXUoYejgxWI With Music
Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.
➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace
➔Effort = 5/10 then 10/10
➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time
❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗
00:00 Introduction
02:27 Warmup
07:34 RowAlong Workout
38:16 Cooldown and time to stretch while I sign off.
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This is a an entire repeat of the 2021 version, as unfortunately I had a late night at work and ran out of time to make the new start and end. Sorry!
Make a low stroke rate row a challenge by covering the pace on your monitor
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force!
➔Pace Guide = Start at 2K+18-20 (hopefully!)
➔Effort = 5 or 6/10
➔Speech = Out of breath a bit, but comforttable
❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-22 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
And yes, I messed up the background - it still says Day 21. Will come back and fix this at one point.
00:00 Introduction
02:18 Warmup
09:29 Main Session
41:50 Cooldown and time to stretch while I sign off.
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Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST
🚣MID Tier row on my Intensity Pyramid🚣♀️
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end
➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster
➔Effort = 5/10 to 8/10
➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!
❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗
00:00 Introduction
02:46 Warmup
07:38 RowAlong Workout
38:42 Cooldown and time to stretch while I sign off.
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Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm
🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again
➔Effort = 5/10 to 7/10
➔Speech = Comfortable, then a bit tough - then comfortable again
❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past. How you start the row will dictate the intensity. Keep it easy (+22/24) for a LOW intensity row, but if you start at +20 - it's likely to feel more like a MID intensity on my Pyramid.❗
00:00 Introduction
02:40 Warmup
08:02 RowAlong Workout
39:22 Cooldown and time to stretch while I sign off.
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A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series.
https://youtu.be/QCEVsObT9YY No Music
https://youtu.be/rSCjJsaS9FM With Music
Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20
➔Effort = 5/10 to 8/10
➔Speech = Comfortable, then tough, should end ok again
❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep going. But before it gets too much, you'll go down the other side of the pyramid. The 22 and 18's won't be as easy as they were on the way up, but you'll feel the intensity back off as you come to a close.❗
00:00 Introduction
02:23 Warmup
07:05 RowAlong Workout
38:21 Cooldown and time to stretch while I sign off.
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A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series.
Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+20-22
➔Effort = 5/10 (push as hard as possible on the 5 power strokes)
➔Speech = Comfortable, even with the power strokes
❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗
00:00 Introduction
02:15 Warmup
08:15 RowAlong Workout
39:16 Cooldown and time to stretch while I sign off.
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A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series.
Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace.
🚣15 / 10 / 5 mins intervals with no rest!🚣♀️
➔Pace Guide =
15mins at 20spm / 2K+ 18
10mins at 24spm / 2K+12
5 mins at 28spm / 2K+5 or faster
➔Effort = Starts at 5/10 - ends at 10/10
➔Speech = Comfortable - then gasping for air by the end!
❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗
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A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series.
Rise up through stroke rates every 5 minutes
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
Row at 18/20/22/18/20/22spm - changing every 5 minutes
➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases
➔Effort = 5-10/10
➔Speech = Comfortable
- The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *
00:00 Introduction
01:46 Warmup
06:36 RowAlong Workout
37:39 Cooldown and time to stretch while I sign off.
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A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.
Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers!
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+15 or faster
➔Effort = Starts at 4/10 - ends at 8/10
➔Speech = Won't be constant. Tough by the end!
- It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! *
00:00 Introduction
01:54 Warmup
07:20 RowAlong Workout
38:22 Cooldown and time to stretch while I sign off.
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A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series.
Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row.
🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣♀️
➔Pace Guide = Start 2K+18
➔Effort = 6/10
➔Speech = Comfortable
- As day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I had a light tweak to my intercostals, I did it at 18spm / 2K+20-22..***
00:00 Introduction
01:39 Warmup
06:16 RowAlong Workout
37:00 Cooldown and time to stretch while I sign off.
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A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series
Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.
🚣MID tier (HARD) on the Intensity Pyramid🚣♀️
➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase
➔Effort = 6/10 (climbs to 7/10)
➔Speech = Slightly less comfortable than bottom tier
- This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.***
00:00 Introduction
01:55 Warmup
06:47 RowAlong Workout
37:30 Cooldown and time to stretch while I sign off.
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A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series
5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+16-18 - don't stress pace for the 15s
➔Effort = 6/10
➔Speech = Comfortable
- 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.***
I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄
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A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series
10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout.
🚣TOP Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10
➔Effort = 2/10 then 10/10
➔Speech = Comfortable then VERY hard.
- This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last week are very interesting.***
00:00 Introduction
01:55 Warmup
06:36 RowAlong Workout
37:34 Cooldown and time to stretch while I sign off.
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A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series
30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
18/20/22/20/18spm x 3
➔Pace Guide = 2K+20/18/16/18/20
➔Effort = 5-6/10
➔Speech = Comfortable
- The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***
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A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series
Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+16 (Then 30 seconds fast)
➔Effort = 7/10
➔Speech = Getting tough
- 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***
00:00 Introduction
02:09 Warmup
07:12 RowAlong Workout
38:04 Cooldown and time to stretch while I sign off.
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A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 8th Day of the series
Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it.
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️ (with some added spice)
Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times)
➔Pace Guide = 2K+18 (Then power strokes)
➔Effort = 5-6/10
➔Speech = Comfortable
- Only add in the power strokes if you feel like you've got the energy to do so. Session 7 may have been a tough one for you - so if you want to just stick to 2K+18 pace the whole way through to make sure you have a "Full bowl of power" going forwards, then please do.***
00:00 Introduction
01:45 Warmup
06:39 RowAlong Workout
38:01 Cooldown and time to stretch while I sign off.
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A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series
Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace
🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣♀️
➔Pace Guide = 2K+12 for the 24spm - or whatever you want
➔Effort = 8-10/10
➔Speech = Tough
- The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.***
This was streamed originally live to YouTube while racing on the ErgRace app (although I say RowPro in the breakout.... oops!) - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series.
00:00 Introduction
01:54 Warmup
06:53 Main Session
37:26 Cooldown and time to stretch while I sign off.
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A great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the series
Change up a 20spm row by dropping to a VERY low stroke rate every 5:30
🚣Bottom Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm
➔Effort = 5/10
➔Speech = Comfortable
- The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.***
00:00 Introduction
01:52 Warmup
06:46 Main Session
37:28 Cooldown and time to stretch while I sign off.
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A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series
A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice.
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase
➔Effort = 5/10 up to 8/10
➔Speech = Comfortable, but climing up to tough
- Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.***
00:00 Introduction
02:06 Warmup
07:17 Main RowAlong Workout
38:20 Cooldown and time to stretch while I sign off.
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A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the series
Slow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes.
🚣A BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20
➔Effort = 5/10
➔Speech = Comfortable
- After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness *
00:00 Introduction
01:35 Warmup
06:53 Main RowAlong Workout
37:55 Cooldown and time to stretch while I sign off.
🔶If you use ERGZONE to program your C2 Monitor, you will find this row under the 30 x 30 minutes Playlist as RA 30/30 - 4. Otherwise, just program your monitor as a 30 minute row with 5 minute splits (no rests)..🔶
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong
PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the series
Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times.
🚣This row gets the red chilli, as it's a TOP Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5
➔Effort = Soft = 3/10 - Hard = 10/10
➔Speech = Comfortable - then gasping for air.
- This row is all about the 1 minute efforts. I'd usually programme this as 1 minute with 2 minutes total rest. And for me, the lack of complete rest showed very early on. My aim was 2K-5 - but between the lack of rest, the tough bike ride the night before, and the fact I talk all the way through - my bag of excuses for not hitting the pace was full!!! *
00:00 Introduction
01:49 Warmup
07:21 Main RowAlong Workout
38:25 Cooldown and time to stretch while I sign off.
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A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the series
Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique.
🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+20-22
➔Effort = 5/10
➔Speech = Comfortable
❗ I do this strapless in on order to help iron out some issues with my technique. If you're going to try it, and you've never done it before, I recommend loosening the straps, rather than taking your feet out totally. That way, if you get it wrong and are about to fly off the back of the machine, you could quickly pull your feet against the straps. ❗
00:00 Introduction
01:06 Warmup
05:46 Main RowAlong Workout
36:44 Cooldown and time to stretch while I sign off.
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Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm
🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18
➔Effort = 7-8/10 then 5-6/10
➔Speech = A little tough, then easy - a bit like walking up stairs
❗ There's nothing too taxing about this row. Just stick to the pace guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable. ❗
Watch it here on YouTube: https://youtu.be/P56p36-Y6-4
00:00 Introduction
01:50 5 minute Warmup as I explain the pace guide
07:48 Main RowAlong Workout
38:32 Cooldown and guided stretching
🔶If you use ERGZONE to program your C2 Monitor, you will find this row under the 30 x 30 minutes Playlist as RA 30/30 - 1. Otherwise, just program your monitor as a 30 minute row with 3 minute splits (no rests)..🔶
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Escape a horde of Zombie Carrots in this fun RowAlong Rowing Machine Workout
20 minutes of rowing.
4 minutes Warming Up
14 minutes escaping the Zombie carrots with a variety of intensities
2 minutes cooldown.
Can you escape the carrots???
If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list... as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it.
00:00 introduction and machine setup
01:25 Start with a warmup row
05:25 Pause for a drink if you like
05:55 Escape the Zombie Carrots!
21:25 I hope you made it...
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Make your rowing machine workouts a bit more fun by joining my on a journey as I get lost inside my phone.
15 minutes of rowing, starting with 4 minutes of light intensity to warmup. Then the next 9 minutes are spent going faster and slower in pace and stroke rate, before a 2 minute easy intensity to cool down.
With any luck, 15 minutes of rowing exercise will fly by as we navigate the photos app, swipe screens and escape some Angry Birds.
Your intensity is up to you - but the 20 strokes a miunute section should get your heart rate up but not feel too hard. The 24spm sections should feel like you're putting in a lot of effort and the sprint sections should be maximum pace.
If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKU7aRryUNHMzdWuw5ScIpb as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it.
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This won't feel easy. But it won't feel max effort either. A baby bear row.
I revisit a row from a couple of years ago, updating the warmup and the cooldown, but re-running the main row itself. Cheeky, I know.
🚣4 x 10 minutes at 24spm with 1 minute rests🚣♀️
➔Pace Guide = 2K+12-15
➔Effort = 7-8/10
➔Speech = You'll be able to speak, but not much.
❗ Where you sit on the pace guide here will determine how tough it is. If you go for +12 - it's going to be a good hard slog, possibly taking you into more of a 9/10 area by the end. But if you sit on the slower end of the pace guide, it should still feel hard, but at that "Tempo Row" area, where you know you can manage it, as long as you keep concentrating on the power you're putting in. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, "RA RV1 - 4 x 10 / rest 1") or just set 43 minutes and RowAlong with me. 🚥
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RowAlong with me to help power a boat on the Amazon river, as I take you on a journey, telling you when to speed up and slow down as you row!
➡ We'll spend 4 minutes prepping and tuning the engines.
➡ Then prepare for a 10 minute row as we'll leave the dock and set sail down the Amazon, facing who knows what!
💫 14 minutes of rowing in total, and hopefully a fun distraction to keep you going through a short workout, no matter whether you're a new rower, a gym user looking for a distraction or a kid looking for some entertainment while rowing. 💫
❗❕❗❕ A mixture of easy, tempo and fast rowing to give you a good, but short workout. Always remember to keep as good a technique as you can when rowing. Push with the feet, forwards tilt and straight arms - and then pull in with arms only at the back half of the stroke! ❗❕❗❕
I hope you like this slight change to the usual chat I go through when making a Rowing Workout video for you to RowAlong to. After making a few 'new rower' videos, and 'gym user' videos - and then having a chat with a friend about how to keep people (especially kids) entertained on the rowing machine, but also giving them some kind of strucutre - it occured to me that maybe I could try this as an option.
Let me know if you like it - whether you're 10 or 40 - did it keep you entertained? Did you get a good workout from it?
I've got a lot more of these planned, so like all the rest of my videos - if you like 'em, I'll make 'em.
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After 4 weeks and 3 prep rows, use this row to check if you have increased your speed on the rowing machine.
🚣8 x 1 minute with 1 minute rests🚣♀️
➔Pace Guide = 1K pace. If you can go faster at the end, do!
➔Effort = Starts at 9/10 - ends at 10/10
➔Speech = Don't waste oxygen!
❗ This is a repeat of Week 1 Session 1 of the 1K plan, and the reason I'm doing it again is as an alternative to see if the plan made me (and you) faster. Obviously, the ideal row to do is a 1000m row, as that's what this plan is for - but there's something about testing this initial row that works very well. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W5S4) or set 1 min intervals with 1 min rests - or 15 minutes and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/0vhd0ovmdDQ
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
You'll need those 3 minutes rest if you hit this session hard enough.
🚣6 x 1 minutes with 3 minute rests 🚣♀️
➔Pace Guide = 1K or faster pace➔Effort = 9/10 - ends 10/10➔Speech = Hahah. Less talkin' more rowin'
❗ These 1 minute efforts are TOP effort rows. But because there's only 6 of them, and because there are 3 minute rests, you'll actually find that after the cool down and stretching, you'll feel amazing. Amazing enough that after a rest day, you'll be primed for your 1Km Time Trial. ❗
I say in the warmup that this may not be the best standalone workout - that it's better suited for a taper week, but I quickly did a U-Turn on that. This is a great work out at any time!
RowAlong with the YouTube video here: https://youtu.be/dI1ThRtM3yg
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
15 minutes twice at a low intensity and stroke rate to BUILD that fitness and BURN a lot of calories.🚣2 x 15 minutes with 3 minute rests at 18/20spm 🚣♀️
➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18➔Effort = 5/10➔Speech = Comfortable
❗ Givey yourself space and time to build up your core fitness, and to be able to connect to the machine with a good technique. Don't push the pace on this one! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W5S2) or 15 min intervals with 3 min rests, or just 33 minutes and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/K2J3JsUFigc
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Don't be fooled. These 5 minutes are going to be hard fought minutes. Row them at 1K Pace or better. Just stay off the floor.🚣2mins / 1min / 2mins - 4 minute rests🚣♀️
➔Pace Guide = 1K Pace / Faster / 1K Pace➔Effort = 10/10 - 11/10 - 10/10➔Speech = If you can talk, you're not going fast enough!
❗ 4 minute rests sounds like a lot, but if you put the effort in here, you'll want every second of that rest to get yourself ready for the next interval. Push the power with the legs and hold you pace! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K- W5S1) or set 2/1/2 intervals with 4 minute rests, or set 13 minutes and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/7W4QLU452gY
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Have a fun adventure in space on the rowing machine as I take you on a journey - for kids of all ages!
Join the Captain of the Spaceship RowAlong as I deliver a package to the other end of the universe. In order to get there safely, the ship needs two pilots to RowAlong in unison - so make sure to keep up with me. You never know what dangers lurk as you travel into the darkness of space...
➡ We'll spend 4 minutes prepping and tuning the engines.➡ Then we'll take off and fly to the other side of the galaxy in ten minutes➡ Finally, we'll slow down for two minutes to get to our destination.
💫 16 minutes of rowing in total, and hopefully a fun distraction to keep you going through a short workout, no matter whether you're a new rower, a gym user looking for a distraction or a kid looking for some entertainment while rowing. 💫
❗❕❗❕ A mixture of easy, tempo and fast rowing to give you a good, but short workout. Always remember to keep as good a technique as you can when rowing. Push with the feet, forwards tilt and straight arms - and then pull in with arms only at the back half of the stroke! ❗❕❗❕
I hope you like this slight change to the usual chat I go through when making a Rowing Workout video for you to RowAlong to. After making a few 'new rower' videos, and 'gym user' videos - and then having a chat with a friend about how to keep people (especially kids) entertained on the rowing machine, but also giving them some kind of strucutre - it occured to me that maybe I could try this as an option.
Let me know if you like it - whether you're 10 or 40 - did it keep you entertained? Did you get a good workout from it?
I've got a lot more of these planned, so like all the rest of my videos - if you like 'em, I'll make 'em.
00:00 Introduction02:04 Warm Up the Engines08:12 10 Minute Rowing Journey19:18 Deliver the final package as you cooldown
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It's only 6 minutes of effort in this rowing workout. But if you put in the RIGHT effort, that'll be enough! 🚣6 x 1 minutes with 2 minutes rest 🚣♀️
➔Pace Guide = 1-2 seconds faster than 1K Pace (FAST!)➔Effort =10/10➔Speech = Don't bother. Just breathe.
❗ This is another of the rows that'll show you what you're capable of. Maybe you've been holding back in previous rows? Well this is when you launch into the session, and row consistently faster in each of the intervals. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S5) or set 1 minute intervals with 2 minute rests, or 16 minutes and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/fubOPZPYHsY
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
🚣Row 30 minutes at 18 strokes per minute at a low intensity 🚣♀️
And I mean a low intensity. If this feels tough, if you're not able to hold a conversation, if your ego is in charge - you're rowing too hard!
➔Pace Guide = 2K+20 - NO FASTER PLEASE! ➔Effort = 5/10➔Speech = Comfortable
❗ In terms of giving you fitness and lastability to be able to row any session you like, rows like this one are vital. The sprinting 10 x 100m or 8 x 2minute sessions are great for kudos - but if you don't have a strong foundation fitness (which this workout will help give you) then you won't be able to shine in those flashy rows. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S4) or just set 30 minutes and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/dghPz95qXmw
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
There's nothing quite like pushing hard at 20 strokes per minute to build your ability to lay in the power on the rowing machine!🚣8 x 4minutes at 20spm with 2 minute rests🚣♀️
➔Pace Guide = Aim for 2K+10 - faster if it's natural (see below for 2K Pace info)➔Effort = 7-8/10➔Speech = You can talk, but you'll need to take breathers
❗ Pushing 20spm rows too much just makes you good at pushing 20spm rows. But if you do it within a plan where you've been working on power and stroke rate individually, then this is a good bit of 'revision' as we head towards the final week in the 1000m plan (you don't have to be rowing the RowAlong 1000m plan to still get value from this). ❗
The point is to lay in a lot more power that a usual 20spm row. But not so much that you can't get through all the intervals. It needs to be tough enough that you need to push through the intensity, but not so you have to stop.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S3) or set 8 x 4 minute intervals with 2 minute rests, or 46 minutes and RowAlong with me. 🚥
00:00 Introduction03:22 5 minute Warmup10:05 Main Session - 8 x 4 minutes at 2K+10 or 7-8/10 effort57:11 Cooldown and guided stretching.
RowAlong with the YouTube video here: https://youtu.be/8V6xpmKb4R4
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Your energy tank is only so big. But you can increase it with a row like this the one in this RowAlong workout. 🚣3 x 12 minutes at 20spm with 90 second rests🚣♀️
➔Pace Guide = 2K+18 - NO FASTER!!!➔Effort = 5/10➔Speech = Comfortable
❗ Hopefully by now I don't have to sell you on the benefits of rowing a session like this. Increase your core fitness (your tank of power) and spend time grooving in a good stroke. It's a very simple row that shouldn't push you. You'll get a good sloggy workout - but you'll be fresh for what comes next! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S2) or set 12 minute intervals with 90 seconds rests, or just 39 minutes and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/gTWPZce_BfE
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
This row will build your speed and ability to hold it. But only if you make sure to ROW FAST! 🚣45 seconds x 8 with 30 second rests 🚣♀️
➔Pace Guide = 1K Pace or faster.➔Effort = 10/10➔Speech = Gasping for air!
❗ The important thing about this row is that you need to put everything into it. 45 seconds is a short interval, and if you try to pace it, you won't get the result from this workout. You should end up gasping for air at the end, with legs burning from the effort. If you don't, you're either not putting in 100%, or there's something about your technique that's holding you back ❗
That said, as tough as it was in the moment, after 10 minutes recovery, I was ok and could have done something like 20 minutes at 2K+18 - so if you want to make this a longer workout, that's what I suggest.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S1) or set 45 second intervals with 30 second rests, or 9:30 and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/EjDDYbLmZBA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Get up to speed, and keep it up. Hold it through all 5 intervals in this tough rowing workout.🚣5 x 90 seconds with 3 minutes rest between🚣♀️
➔Pace Guide = Around 1K rate and pace (or the best you managed from W3S3)➔Effort = Starts at 10/10 - remains at 10/10➔Speech = Gasping for air from the start!
❗ This one is about getting up to your fast pace, and holding it there. Even when your body is starting to tell you to slow down, as it's only 90 seconds of rowing, you really shouldn't need to. So this one really is about power, fitness and mental strength. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pickRA1K - W3S5) or set 90 second intervals with 3 minutes rest, or just set 19:30 and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/DyC8xneBAOU
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
It may be just 3 x 10 minute intervals, but they'll REALLY help your rowing and your fitness.
🚣3 x 10 minutes with 1 minute rests at 18/20/18spm 🚣♀️
➔Pace Guide = Start at 2K+20 -then 2 seconds faster, then back to +20➔Effort = Around 5/10 throughout➔Speech = Comfortable
❗ Like the T-shirt says, don't push the slow stuff. Give your body a chance to recover and to build your base fitness by keeping the intensity nice and low. These Long Slow Distance rows are a vital part of your training, no matt what you're training for. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W4S4) or set 3 x 10 minute intevals, or just set 32 minutes and RowAlong with me. 🚥
00:00 Introduction03:22 Warmup09:40 RowAlong Main Session - 3 x 10 minutes EASY42:44 Cooldown and time to stretch while I sign off.
RowAlong with the YouTube video here: https://youtu.be/GqpvWkMOyYM
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
Warning - this is one of my toughest RowAlong Workouts - I take myself to the limit. Can you do the same?
This workout will help you increase your speed for any sprint distance.🚣20 x 1 minute with 1 minute rest. 🚣♀️
The first 4 at 24spmThe next 4 at 26spmThe next 4 at 28spmThe next 4 at 30spmThe Last 4 at 32spm
➔Pace Guide = MAX MAX MAX (at the right rate)! ➔Effort = Starts at 10/10 - ends at 12/10! ➔Speech = If I could have breathed out my ears, I would!
❗ Your speed comes from either power, or stroke rate. Let this workout develop your ability not only to row fast with both of these tools, but prove how combining them both will make you even faster.
And this row will build your mental strength to hold on to the end of your race. Keep your pace up, even when your body is screaming to slow down.
This is a MAX EFFORT ROW - only do this if you're fit and strong enough to do it without any medical issues. ❗
An incredible standalone rowing workout whenever you want to work on pace at the limit - but also fits into the 1000m plan as Week 3 Session 3.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W3S3) or the 1 minute intervals, or just 39 minutes and RowAlong with me. 🚥RowAlong with the YouTube video here: https://youtu.be/gA6E7oMSqAA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
30 minutes of rowing can be dull. Make it more interesting by changing pace and stroke rate as you row.🚣Change from 18/20/22/20/18spm every 6 minutes🚣♀️
➔Pace Guide = Start at 2K+20 - speed up by 2 seconds as you go faster stroke rates, then slow down 2 seconds as you reduce rate➔Effort = Starts at 5/10 - up to 6/10 then back to 5/10➔Speech = Comfortable
❗ You won't end up working too hard in this row, but the pyramid of rate and pace change will at least give you a bit more pace than a typical 20spm / 30 minute row.❗
If you're on the 1Km plan, or if you have any stiffness or injury, pay attention to not over-doing this from an exertion point of view. If you're eagle eyed, you'll see how much I drop my pace towards the end. A LOT slower even than the 2K+20 guide, as I wanted to make sure not to worsen a niggle in my intercostal muscles.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W3S2) or just set a 30 minute row and RowAlong with me. 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
With 90 seconds rest between each interval, you should be able to hit this one hard, and keep the pace up throughout.
🚣12 x 1 minute with 90 seconds rests 🚣♀️
➔Pace Guide = Aim for 1K rate and pace - or faster. You're looking to be faster than the average pace in W2S1 of the 1K plan, but don't fly and die either!!➔Effort = 10/10➔Speech = Just breathe and Row Along!!
❗ It won't feel this way, but 90 seconds is actually a luxury for this session. It will let you recover enough to be able to get back to the same pace for the next interval. It's just up to you to hang on! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W3S1) or set 1 minute intervals with 90 second rest, or just 28:30 and RowAlong with me. 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Get bonus content on Patreon
Hosted on Acast. See acast.com/privacy for more information.
I talk to Pamela Rose - a Fatigue Coach who has helped hundreds of people help themselves through their recovery
From the signs to look out for to tips to keep you on track, there's a lot to learn in this 40 minute chat. If you're looking for something to listen to while Rowing, load up a 40 minute row, and just do a low intensity low stroke rate (20spm / 2K+20) and let this chat sink in.
We come at energy from two different sides of the equation. As a Rowing Coach, I deal with people who have lots of available energy and power, and teach them how to unleash that energy in a competition. Pamela deals with people who have no energy, and need to build back up the smart way. Whether that's because of M.E./Chronic Fatigue Syndrome or Long Covid, it's important to protect your energy in recovery.
🔔For more info go to: 🔔
www.pamelarose.co.uk instagram.com/myliferescue facebook.com/myliferescue
🔗Links to tech we talk about.🔗
Athlytic App: https://apps.apple.com/us/app/athlytic-ai-fitness-coach/id1543571755 Lumen: https://lumen.me/ Asensate: https://buy.getsensate.com/
This isn't just for the 1K Plan rowers. Anyone will love this hard and fast row - pushing more power into the machine at increasing stroke rates.
🚣2 minutes x 4 at 26/28/30/32spm with 3 minute rests 🚣♀️
➔Pace Guide = MAX POWER that you can achieve - bearing in mind you've got four intervals to do. Don't under pace - but don't fly and die either!! ➔Effort = 10/10 ➔Speech = Just breathe and Row Along. For once, even I shut up!!
❗ We've worked on higher rate, we've worked on higher power. Now combine them and see how you get on when you keep the power at max, but increase your stroke rate each time! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W2S5) or set 2 minute intervals with 3 minutes rest, or just 17 minutes and RowAlong with me. 🚥
RowAlong with the YouTube video here: https://youtu.be/xNUXsspsRy4
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
My camera stopped recording 1 minute into the proper video for this. So I've had to make a quick 'filler' version.
🚣Row for 36 minutes - 12 min chunks. 20/18/20spm 🚣♀️
So don't listen to what I say about pace on the video. Just row the session at 20/18/20 and at 2K+18/20/18 ➔Effort = 5/10 ➔Speech = Comfortable
❗ Once I've completed the plan, I'll come back and remake this properly. It's the downside to just setting up the camera and rowing, unable to check! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W2S4) or set a 36 minute row and RowAlong with me. 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Push the power in as hard as you can for 1 minute, 20 times in this power building rowing machine workout. 🚣20 x 1 minute with 1 minute rests at 24 strokes per minute🚣♀️
➔Pace Guide = Aim for 2K pace or faster as the average ➔Effort = 10/10 ➔Speech = Just breathe!
❗ Get the connection from your feet to your hands nice and strong, and get that power into the rowing machine. You'll be surprised what you're capable of. The 1 minute rests should be enough that you can keep the pace up throughout. Don't pace it - PUSH IT!! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W2S3) or set 20 x 1 minute with 1 minute rests. Or just 39 minutes and RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/EB72RLestPI
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Build up your fitness and technique by slowing it down and keeping a low intensity 🚣12mins x 3 with 2:30 rests at 18 strokes per minute🚣♀️
➔Pace Guide = 2K+20 or slower (see below for 2K pace info) ➔Effort = 4-5/10 ➔Speech = Comfortable - then gasping for air by the end!
❗ If you're rowing the 1K plan, yesterday should have taken it out of you. And W2S3 that comes after this one will also take it out of you. So give your body the chance to recover while building your fitness and your rowing technique as you RowAlong with me ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA73) but if you want split data, or you're not rowing on a Concept2 - just set the main session as a single 40 minute row with 4 minute splits and RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/AgAn9srLXYs
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
If you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout
🚣1 minute x 10 with 1 minute rests🚣♀️
➔Pace Guide = 1K Pace (or average pace of W1S1) ➔Effort = 10/10 ➔Speech = Don't waste your breath. Just breathe!
❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end of Interval 1. That's why you can use the average pace from W1S1 or W1S5 as your target here, and see if you can row faster. ❗
For those doing the 1K plan, this is W2S1 - but you don't have to be rowing the plan to find this workout will give you a good kicking!!
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W2S1) or set 10 x 1 minute intervals with 1 minute rests, or 19 minutes - and RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/_JuRPW_VhMI
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
It's only 6 minutes of actual rowing, but it'll work you hard if you row it fast enough! 🚣2 minutes x 3 with 4 minute rests 🚣♀️
➔Pace Guide = 1K Rate and Pace (or average from W1S1) ➔Effort = 10/10 ➔Speech = I don't even talk much in this one!!!
❗ The key to this row is to get the intensity up from the start. You don't want to fly and die, and burn out before the end - but you want to pace this row so you're putting everything into it. Then use the 4 minutes to recover for the next intercval. ❗
If you find this workout easy. Or if you don't think you need 4 minute's rest, you haven't rowed this session fast enough.
This is a session similar to one I did a lot when I had Sam Blythe as my coach. In fact, this week's FMWOW (Workout of the Week) is 500m x 3 with 4 minutes rest. Which is pretty much how this one will work for a lot of people. So just a shout out to Sam - that if you're looking for an in person coach, not just a talking monkey like me, you should get in touch with him.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K W1S5) or set 2 minute intervals with 4 minute rests, or just 14 minutes and RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/-qY5Xhe4W88
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Keep the pace down on this easy 35 minute row. Part of the 1000m plan, but it's great for anyone, anytime.
🚣35 minutes at 18 strokes per minute 🚣♀️
➔Pace Guide = 2K+22 or slower (see below for 2K pace info) ➔Effort = 5/10 ➔Speech = Comfortable
❗ Keep the pace of this row low and slow. Use it to recover if you've just done a tough session (like the 1K plan's Week 1 Session 3 row) or just to build up your fitness. Improve your ability to last longer by improving your cardio foundation ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W1S4) or just set your monitor to 35 minutes and RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/q33SI8VZOZ8
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Although this is Week 1 Session 3 of the 1K plan, this is a great power row for ANYONE, ANY TIME!
🚣20 x 1 min at 20spm with 1 min rests🚣♀️
➔Pace Guide = MAX POWER ! ➔Effort = 10/10 ➔Speech = Don't talk. Focus on the row!
❗ Get the connection between your legs and the handle right, and row as fast as you can while capping the stroke rate at 20 strokes per minute. Can you keep the pace the same all the way? Just make sure to put EVERYTHING into each stoke. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W1S3) or set 20 x 1 min intervals and rests, or just 39 minutes and RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/uaJTaB6nck4
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
🚣4 x 10 minutes with 2 minute rests - 18/20/18/20spm🚣♀️
➔Pace Guide = 18spm at 2K+20 - 20spm 2 seconds faster ➔Effort = 18spm at 5/10 ➔Speech = Comfortable
❗ Keep the pace low and slow, and let your tank of fuel build up. Don't worry if it feels a little tougher as you go through the workout. Keep to the pace guide. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W1S2) or set 10 minute intervals with 2 minute rests, or 36 minutes and RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/tcwbLBZsrsU
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Go fast and try to hold your pace and stroke rate for 1 minute 8 times in this RowAlong workout
🚣8 x 1minute with 1 minute rests 🚣♀️
➔Pace Guide = 1K Rate and Pace ➔Effort = 9-10/10 ➔Speech = Don't talk. Just breathe!
❗ The point is to go as fast as you can, but not fly and die. You need to pace this fast, but also so you can get through all 8 intervals. It's ok if you fade during the interval, but you shouldn't go so hard that you can't even start the next one! ❗
Once you've finished, take the average pace you rowed at. This is your 1Km pace. And in future rows, when I say to row at 1K pace, row at this average, or faster.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K W1S1) set 8 x 1min intervals with 1 minute rests, or just set 15 minutes RowAlong with me. 🚥
RowAlong to the YouTube Video here: https://youtu.be/MYC8XplJrXo
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Row Along with me and build your fitness before the tougher workouts start for this 1K plan
🚣30 minutes steady state low intensity - I suggest at 18spm🚣♀️
➔Pace Guide = 2K+20 (see below for 2K pacing info) ➔Effort = 5/10 ➔Speech = Comfortable
❗ This is an introduction to the 1K plan - so I'll take you through a 30 minute steady, low intensity row while I discuss the plan, talk about technique, and importantly - I'll explain why we're rowing at a low intensity if the point is to row 1000m fast! ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, RA1K - W1S0 - Intro) or just set the main session as a single 30 minute row and RowAlong with me. 🚥
https://youtu.be/uuYlMrFBRMc
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/7izIfdVzrmA
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 5 Session 5 is 3 x 12mins with 2 min rests 🚣♀️
Row Each 12 minute interval as: 6min at 18spm / 2K+20 (5K+15) 4min at 22spm / 2K+16 (5K+11) 2min at 26 spm / 2K+9 (5K+4)
Effort Guide = 6-8 Speech = Not constant - but should be ok
❗ This is a solid MID workout. You'll feel it's nice and easy to start because of the 6 mins at 18spm - but by the time you get through the next 6 minutes - and then factor in the fact you're rowing for 36mins (+ warmup) then this is a great, solid MID tier workout.. ❗
🚥If you want to programme your monitor - just set it to 12minute intervals, rather than trying to chase the 6/4/2. But make sure to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/7izIfdVzrmA
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 5 Session 4 is 2 x 19mins (varied) with 1:30 rest 🚣♀️
Each 19 minute interval will be rowed as:
4min at 18spm / 2k+20 (5K+15) pace 3min at 20spm / 2k+28 (5K+13) 2min at 22spm / 2k+16 (5K+11) 1min at 24spm / 2K+12 (5K+7) 2min at 22spm / 2k+16 (5K+11) 3min at 20spm / 2k+28 (5K+13) 4min at 18spm / 2k+20 (5K+15)
Effort Guide = 5-6 Speech = Comfortable (Apologies that I lose my voice though!!!)
❗ This is a bottom tier workout - and apart from feeling like you're putting in a little pressure through the 24spm section - it needs to always feel like a bottom tier. Don't push this one - use it to investigate how your stroke rate affects your pace, and consider your technique. It's a BOTTOM TIER recovery session - please treat it as such. ❗
🚥If you want to programme your monitor - just set it to 2 x 19mins with the rest set to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/85KMkTE04po
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
🚣 Week 5 Session 2 is 30 minutes at 18spm 🚣♀️ For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan
Pace Guide = 5K+15-17 (2K+20-22) Effort Guide = 5-6 Speech = Comfortable
❗ After session 1 - and with the upcoming Session 3 - PLEASE PLEASE don't push this session. Keep it at a very bottom tier. The moment you start to feel taxed by this at all, drop back a second in your pace. This is meant to help you recover, to build you base fitness - it's not meant to test you. ❗
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/U34Oiq1cMyA
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 5 Session 1 is 2 x 10 mins with 3 min rests at 5K Stroke Rate 🚣♀️
Pace Guide = 5K+1-3 (2K+6-8) Effort Guide = 7-8 Speech = Not constant
Interval 1 - 5K +3 (2K+8) to keep MID TIER / Interval 2 - Faster only if still MID TIER
❗ Like it says above - the important thing is to keep this a MID TIER workout. Remember. MID means HARD! But not maximum. So pace this so you'll be pushed, you'll be breathing very hard, your muscles will be burning, but you won't feel like you're at absolute maximum TOP TIER.❗
Although the pace guide is 5K+1-3 I want you to go for the first interval on the back end of the pace guide. This is the "TEMPO" pace that you're likely to do the first 3-4000m of your 5K test at. And doing this twice with three minutes rest may be all you need to do in order to keep this a solid MID workout. However, if you think you can go faster in the second interval, but STILL KEEP THIS A MID WORKOUT - then increase the pace (no faster than 5K+1) in the second interval.
NO SPRINT AT THE END. Remember, this is meant to be a MID WORKOUT - it works with the rest of the week''s sessions. If you push this too hard and make it a TOP workout - you'll unbalance the entire week's training, and especially as you're likely to do a 5K test soon after this final week, you may end up causing a huge energy shift in your body by pushing this one too hard - and sap your energy for the test - even if it's more than a week away.
🚥If you want to programme your monitor as a 2x10 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/3fY6FrJjpxs
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 4 Session 4 is 3 x 8 minute with 2:30 rests 🚣♀️
But rather than a straight 8 minutes, this is how you'll row each interval:
6 minutes at 24spm / 2K+12 (5K+7) 1 minute at 26spm / 2K+9 (5K+4) 1 minute at 28spm / 2K+5 (5K pace)
Repeat this for the second interval, but in the third - if you want to go max pressure for that last 28spm minute, then fill your boots. Go for it.
Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant
❗ This is a solid MID workout - which, if you push that last 1 minute, will start to tickle TOP. Be careful though - If you don't stick to the pace guide, you'll slip into TOP tier for most of it. ❗
🚥If you want to programme your monitor as a 3 x 8 minute interval workout - remember to set the rest to UNDEFINED. (I don't suggest doing this as 6/1/1 without rests for the RowAlong). This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/3qlfK0YTu6Q
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣♀️
Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm - 2 sec faster for 22spm Effort Guide = 5-6 Speech = Mostly comfortable (the 22 may be slightly tougher)
❗ A nice bumpy BOTTOM tier row. The 22spm section will obviously be slightly harder than the 18 that you start at - and the fact that you'll be rowing for a total of 40 minutes will certainly let you now that you've had a good workout. But it shouldn't stretch you from a cardio or muscular point of view - it'll just help build your foundation fitness. ❗
It IS meant to stay a bottom tier workout. So if you find you're blowing up, back off a couple of seconds. But I want you to maintain the stroke rate. Hopefully as we're on Week 4 - you should know what your body is capable of, and know to start on the back end of the pacing guide if you think this is going to need it.
🚥If you want to programme your monitor as a 5 x 8 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/yZ8N7WAQxIc
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 4 Session 4 is 5 x 4mins with 3 min rests 🚣♀️
Pace Guide = 5K Pace (Around 2K+5) Effort Guide = 9-10 Speech = Very tough
❗ This is a proper TOP tier workout. It's around the amount of total time you might do a 5K at (+/- a couple of minutes) ❗
You'd think that the 3 minute rests are luxurious as such. But you're rowing at your average 5K time, which should be faster than you'd do most of the 5K test at (for instance, my PB was 17:30 - but I rowed most of it at 1:47 - not the 1:45 training pace that would have given me. I doubt I'd have been able to hold 1:45 from the beginning).
So when you factor that, and the fact that this row is part of a training plan of 5 sessions a week (so I don't want you to destroy yourself) then this is a good session to row.
🚥If you want to programme your monitor as a 5 x 4 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/ewK1yrEg-s0
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 4 Session 2 is 30 mins at 20spm 🚣♀️
Pace Guide = 2K+18-20 (5K+13-15) Effort Guide = 5-6 Speech = Comfortable
❗ Please please PLEASE keep this at a BOTTOM tier. Even if you have to back off 4 seconds to keep it simple, I want this to be bottom. Session 1 was tough - session 3 is a TOP tier, and this NEEDS to be a bottom tier. DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! ❗
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/ACFMeRq55Qw
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣♀️
Pace Guide = 2K+6-8 (5K+1-3) Effort Guide = 7-8 Speech = Not constant
❗ This is a MID workout that with ambitions to be a TOP. It exposes you to intensity through the 3 minute intervals. But the 1:30 rest will let you recover well enough for the next. That said, if you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗
🚥If you want to programme your monitor as a 3 x 8 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/6YZGg4EKnUQ
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 3 Session 5 is 20 mins at 24 strokes per minute 🚣♀️
Pace Guide = 2K+12 (5K+7) Effort Guide = 6-7 Speech = Not constant - but easier than most MID workouts
❗ Where session for was a tougher BOTTOM workout, this MID workout in Session 5 is on the easier side. So they balance each other out. The 2K+12 pace for this is what still slips it into a MID workout - but at only 20 minutes, it shouldn't feel too destructive.. ❗
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/g519kDd4jZU
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣♀️
Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec faster Effort Guide = 5-7 Speech = Comfortable
❗ This is one of the rare occasions where a BOTTOM tier workout has moments of feeling like a MID tier. But as you roll from the 24spm back into the 18spm again, it returns to a BOTTOM tier workout. ❗
In conjunction with Session 5 - it's ok that this BOTTOM tier session isn't as BOTTOM as most. That's because Session 5's MID tier workout is on the easier side. They offset each other. The important thing though, is to not push the 18spm splits on this row. As you'll end up going too fast at 24.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/rTzb6NfHlng
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan
🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣♀️
Pace Guide = MAX POWER each stroke Effort Guide = 9-10/10 Speech = Not constant
❗ This is a power overload session. I don't usually tell you to push the low rate stuff, but this is the exception - we're building power today - so go as hard as you can with every stroke at 20 strokes per minute ❗
It's important that you do this safely. Make sure you are warmed up. And if you feel any niggles at all in your muscles, either before, or during the row - stop. Do another session. And technique is paramount here. Get that forward lean right, and holding that lean, push the machine away with your legs. Let the power go through your body. Don't fight against it with bent arms or by leaning back before the leg drive.
And just wait for the # this session!!
🚥If you want to programme your monitor as a 20 x 1 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/xNo3Ew90xp4
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 3 Session 2 is 30mins at 20spm with 1 power stroke every minute 🚣♀️
Pace Guide = 2K+18-20 (5K+13-15) Effort Guide = 5-6 Speech = Comfortable
❗ There's just a little spice to the usual 30 minutes at 20spm with this workout. On every minute marker, you'll do one 'Power Stroke' - a stroke at full pressure, and full pull ❗
The important thing here is to concentrate on that one stroke to get the technique right. 1 stroke, then back to normal - and each time you do it, concentrate on straight arms and a forward lean at the front, so as you drive hard, you're letting your body transfer the power, rather than fighting against it.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/51z9LylvHHM
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 3 Session 1 is 5 x 5mins at 5K stroke rate (28spm for me) 🚣♀️
Pace Guide = 5K + 1-3 - (around 2K+6-8) Effort Guide = 7-8 Speech = Not constant
❗ This is a solid MID workout that adds to the intensity levels that we've been going through in week 1 and week 2. It's time to add a bit of intensity (this session) and a bit of power (session 3) this week If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
🚥If you want to programme your monitor as a 5x5 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/i5BGalmg7PA
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 2 Session 5 is 10min/4/10/4min at 20/24/20/28spm 🚣♀️
Pace Guide = 2K + 18 / 12 / 18 / 6 Effort Guide = 7-8 out of 10 Speech = Not constant
❗ This is a slap bang in the middle MID tier workout. The first 10 minutes will feel like a BOTTOM - then you'll spice it up a bit - then it'll be back down to 10 minutes feeling BOTTOM - then the finish will slip this into a MID workout. So it's not one that will take you too high - until the very end ❗
🚥If you want to programme your monitor as an interval workout rather than a Just Row - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/L7wzWeJy0mE
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣♀️
Pace Guide = 2K+20-22 / 18-20 (5K+15-17 / 13-15) Effort Guide = 5-6 Speech = Comfortable
❗ DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! I say it so much now, I'm selling a T-shirt on the Rowalong.com website with that on it. Seriously. After Session 3's intensity, this is a body-flusher. Use this row to re energise your system, get the groove back, and recover well for Session 5. ❗
No complicated intervals, just set your monitor to 30 minutes, and change stroke rate from 18 to 20 (and back) every 5 minutes.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/cNfHbN4mc0E
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 2 Session 3 is 10 x2:30 with 1:15 rests at 5k stroke rate 🚣♀️
Pace Guide = 2K+5 (5k pace) Effort Guide = 9.5-10/10 Speech = Tough
❗ This is a TOP TOP workout. make sure to start at the pace suggested. Increase for the last five intervals if you can! I know I couldn't!! Apologies for all the heavy breathing!! ❗
🚥If you want to programme your monitor as a 10 x 2:30 interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/zC8j6S4iKLQ
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 2 Session 2 is 3 x 13minutes with 90 second rests 🚣♀️ 18spm then 20spm then 18spm
Pace Guide = 2K+20-22 / 18-20 / 20-22 Effort Guide = 5 to 6 Speech = Comfortable
❗ This is just an normal, meat and potatoes bottom tier row. The most remarkable thing about this row is the amount of time I talk for at the end wrap up! ❗
Frustratingly, the screen capture software I use to capture the ErgZone data glitched on me - so it's back to the usual countdown for this session, sorry.
🚥If you want to programme your monitor as a 3 x 13 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/6UE578KLzS8
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30 rests 🚣♀️
Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3) Effort Guide = 7-8 (will end closer to 9) Speech = Not constant
❗ This is a solid MID workout that will feel HARD - but that's the point of a MID - it'll feel hard, but not MAX. But if you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 5K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
🚥If you want to programme your monitor as a 4 x 7 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/1DF7oNANBiE
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣♀️
4mins done at 20spm 2mins done at 28spm 4mins done at 20spm
Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11) Effort Guide = 6-8 Speech = Not constant
❗ This is a MID tier workout with a sting. The 2 mins at 28 spm will be what makes this a hard workout. The 20spm at 2K+16 in itself isn't hard - but the change down from the 2 minute to th 4 minute is surprisingly spicey! ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
🚥If you want to programme your monitor as a fore this interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/wH5b4JgoPNI
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 1 Session 4 is 20 minutes at 22spm (2 minute rest) 🚣♀️
Pace Guide = 2K+16 to 18 (5K+11 to 13) Effort Guide = 5-6 Speech = Comfortable
❗ A long, slow bottom tier workout. The important thing here is NOT to push the pace. If anything, I'd rather you went slower to it felt very comfortable, and you make sure you complete it without pushing yourself. ❗
Breaking it up into two chunks will help it feel less like you're spending 40 minutes rowing at the same pace. Of course, so will my captivating chat ;-)
🚥If you want to programme your monitor as a 2 x20 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to https://youtu.be/42mQUvNqQuI
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the 5K RowAlong Plan. go to: https://www.rowalong.com/500om-plan
🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣♀️
Pace Guide = 5K pace or better (2K+5-6) Effort Guide = 9-10/10 Speech = Not a lot!
❗ This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6 ❗
The point of this workout is that it will feel tough. Don't shy away from it. You will be able to complete it - but it'll be hard work.
🚥If you want to programme your monitor as a 12 x 2 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/NZx1p8_kmSI
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan
🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣♀️
Pace Guide = 2K+20/18 (5K+15/13) Effort Guide = 5-6 Speech = Comfortable
❗ A simple low rate / slow interval row to build your base fitness. As such, there's no warm up on this one - so do some light rowing while i go through the description if you're missing a warm-up ❗
DO NOT push the pace faster than the guide here. It's easy to dismiss the bottom tier stuff as boring, and want to go faster - but trust me here - hold your pace. By the end, you'll have had a solid workout, and you'll be set up nicely for Session 3 - which IS a tough workout.
🚥If you want to programme your monitor as a 4 x 10 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. I've used the ErgZone overlay on this one. Let me know whether you prefer the old timer.
Watch the video to RowAlong to here: https://youtu.be/RARJFkmd3nA
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the 5K RowAlong Plan. go to: https://www.rowalong.com/5000m-plan
🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣♀️
Pace Guide = 2K+6-8 (5K+1-3) Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant
❗ This is a solid MID workout. If you're unsure of the pace range, start at the bottom end and try to go faster. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 5K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
🚥If you want to programme your monitor as a 6x4 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/72VWdxycO8Q
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan
🚣 Prologue Workout - 40mins at 20spm. 🚣♀️
Pace Guide = 2K+18-20 (5K+13-15) Effort Guide = 5-6 Speech = OK
Cards on the table. I messed up and recorded this as Workout 1. It wasn't until I was done that I remembered W1S1 was a MID Tier workout - not a bottom tier!! Which is why I've called this a Prologue.
It kind of makes sense anyway, as I go right to the beginning in terms of assuming you've never watched any of my videos before. So I talk about setting up the machine, the warmup, technique etc as though it's the first time you've heard it. And then through the main session I try to spend as much time as possible breaking down the elements of the rowing stroke, before then talking about the plan itself.
So it's still just as good a workout as the rest of the 5K plan will have - it's not a soft workout by any means - it's just an intro to the plan, rather than part of the actual plan!! (And apologies if I didn't edit out all of the references to this being Week 1 Session 1.)
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/EG40_MayVZc
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
I'm about to start uploading the audio from the 5000m Rowing Plan I made back in September 2020. This is a quick introduction to it, including a quick chat about the importance of baseline testing.
It's only 8 minutes or so long, so you may want to strap in and do a slow row while you listen to it.
Row 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me.
🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣♀️
Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again.
❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace.
Going too fast too soon will catch up on you - and you'll lose the point of this workout.
Just follow along with me while I row, and I'll keep you right. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA97 -The Wringer) but if you 're not rowing on a Concept2 - just set the main session as a single 29 minute row RowAlong with me. 🚥
00:00 Introduction 02:51 Warmup 08:57 Main Session 39:30 Cooldown and time to stretch while I sign off.
Watch the video to RowAlong to here: https://youtu.be/zlde2qxvRuk
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Strap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout
🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣♀️
➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace) ➔Effort = 5/10 - 10/10 ➔Speech = Comfortable - And the sprint is short, so not too bad.
❗ These 30 minutes at 20spm rows are perfect for working on technique, rythm and flow - and also for just letting your body burn a bunch of calories. But you need to make sure to get that technique flowing in order to burn off the perfect amount. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA95) or just programme in 31:30 and RowAlong with me. 🚥
00:00 Introduction 02:08 Warmup 07:43 Main Session 40:31 Cooldown and time to stretch while I sign off.
Watch the video to RowAlong to here: https://youtu.be/tF4qQ9s3glg
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
Speed comes in two ways - work on them in this simple but sweaty 30 minute row
Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 28 strokes per minute - find a natural pace Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 20 strokes per minute - Match the 28spm pace (see below if you're wondering what I mean about 2K training pace)
So what this does is let you see how you can go faster either by increasing stroke rate, or by pushing more power into the stroke. Get a feel for it through this workout - get a REALLY good sweat on, and then when it comes to rowing fast in a race or time trial - see how rowing at a higher rate AND more power will give you the sprint finish you've been dreaming of.
🚥I programmed this into my Concept2 as a 30 minute row with 5 minute splits using the Ergzone App: (search for RowAlong, and under the RA icon, pick RA73) but if you want split data, or you're not rowing on a Concept2 - just set the main session as a single 40 minute row with 4 minute splits and RowAlong with me. 🚥
00:00 Introduction 02:35 Warmup 08:38 Main Session 40:04 Cooldown 42:15 Guided stretching
Watch the video to RowAlong to here: https://youtu.be/elcpu-vXfK8
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
RowAlong with me at a fitness building pace, then go fast!
🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣♀️
➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5 ➔Effort = 5-6/10 - then 9/10 ➔Speech = Comfortable - then tougher - but only for 1 minute
❗ There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your technique and flow on the machine. But then the 28spm lets you spread your wings and go fast. So for those that may not enjoy constant 20spm rowing - there's a nice sting in the tail of each interval for you to get your teeth into.❗
🚥You can use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA92) or set 5 x 7 minute intervals with 90 seconds rest - or just set the main session as a single 41 minute row and RowAlong with me. 🚥
00:00 Introduction 02:15 Warmup 07:51 Main Session 50:22 Cooldown and time to stretch while I sign off.
Watch the YouTube versions here: https://youtu.be/9HCwYkr32hE
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
RowAlong with me in this 30 minute fitness builder, while I RowAlong with myself!
➔Pace Guide = 2K+18 pace ➔Effort =5-6/10 ➔Speech = Comfortable
❗ This is a simple fitness building workout. But this time, I wanted in on the action - so I loaded up an older RowAlong video, and Rowed along with myself. So the audio from the main session is from a video I made 2 years ago. It'll make sense when you do it... ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA92) if you're not on a Concept2, just set your monitor to 30 minutes and RowAlong with me. 🚥
00:00 Introduction 01:40 Warmup 06:05 Main Session 37:14 Cooldown and time to stretch while I sign off.
Watch the YouTube versions here: https://youtu.be/hI1pRixTLUw
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Go as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout
➔Pace Guide 1 minute at 20spm / 2K+18 pace (5-6/10) 1 minute at 20spm MAX EFFORT Repeat 10 times (No rests)
❗ This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA91) or set a 20 minute row with 1 minute splits - or just set the main session as a single 20 minute row and RowAlong with me. 🚥
00:00 Introduction 01:10 5 Minute Warmup 07:52 Main Session 29:03 Cooldown and time to stretch while I sign off.
Watch the YouTube versions here: https://youtu.be/js9owRPWa8Q
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout
🚣5 x 6 minutes with 2 minute rests 🚣♀️
➔Pace Guide 3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort) 2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort) 1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort)
➔Speech Easy Harder Tough
❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗
But for the very last 1 minute - go as fast as you can.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA90) or set as 5 x 6 minute intervals with 2 minutes rest - or a 38 minute timer and RowAlong with me. 🚥
00:00 Introduction 02:19 Warmup 07:56 Main Session 47:14 Cooldown and time to stretch while I sign off.
If you want to see this video, rather than just listen to it - go to https://youtu.be/L502OqIuuKI
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Are you new to rowing, or coming back from injury? This 20 minute RowAlong will help build up your fitness as part of my Build Me Up series.
🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣♀️
➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. ➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale ➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
The addition to this row is the middle 20spm chunk. You row the first 20spm minute at a normal 6/10 effort. Then the next one, I want you to hold the stroke rate, but really increase the power from your legs. Then, back to 6/10 for the next minute, before then increasing to 24 and 28spm.
And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
This Build Me Up Rowing Series has built from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
00:00 Introduction 00:55 Warmup 04:06 Main Session 25:34 Cool Down 27:56 Stretching
Are you new to rowing, or coming back from injury? This 15 minute row will help build up your fitness as part of my Build Me Up series.
🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣♀️
➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times. ➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale ➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 15 minute workout, start the first 2 minutes at an intensity that raises your heart rate and breathing, so you know you're working out - but not too hard. Then increase intensity to get the stroke rate up to 24 and then again to get up to 28.
Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
00:00 Introduction 01:01 Warmup 04:21 Main Session 20:47 Cool Down 23:02 Stretching
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Are you new to rowing, or coming back from injury? This 12 minute row will help build up your fitness as part of my Build Me Up series.
🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣♀️
➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4 ➔Effort = 6/10 then 8/10 effort scale ➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 12 minute workout, start the first 2 minutes at around 20 strokes per minute and a 6/10 effort. Then do 1 minute at around 28spm and about 8/10 effort. Repeat this 4 times.
Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
00:00 Introduction 01:13 Warmup 05:02 Main Session 18:06 Cool Down 20:32 Stretching
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Are you new to rowing, or coming back from injury? This 10 minute row will help build up your fitness as part of my Build Me Up series.
🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣♀️
➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this). ➔Effort = 6-8/10 ➔Speech = Comfortable - may be a little tougher for the 28's.
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 10 minute workout, start the first 2 minutes at the rate and pace we did for the 7 and 5 minute workout. Then slow down to 20 strokes per minute. Then speed UP to 28 strokes a minute, followed by another 2 minutes of 20 strokes per minute, and another 2 minutes at 24.
Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.
This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
00:00 Introduction 01:23 Warmup 04:48 Main Session 16:14 Cool Down 19:33 Stretching
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.
🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣♀️
➔Pace Guide = Just enough to be out of breath, but not exhausted Add in one "power stroke" every 30 seconds
➔Effort = 6-8/10 ➔Speech = Comfortable
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 7 minute workout, you row at the same intensity as you did during the first 5 minute workout - but every 30 seconds, you give a huge PUSH with the legs, to get the power up for one stroke. Then back to normal...
This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
I've not added music to this one. Can you tell? Do you care?
00:00 Introduction 01:09 Warmup 04:57 Main Session 13:38 Cool Down 16:10 Stretching
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series.
🚣2 Minute warmup / 5 minute Row / 2:30 cool down. 🚣♀️
➔Pace Guide = Just enough to be out of breath, but not exhausted ➔Effort = 6-8/10 ➔Speech = Comfortable
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
The series will build from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
I've added some quiet background music to this one. I don't normally add music, but I thought I would this time.
00:00 Introduction 02:11 Warmup 06:28 Main Session 13:21 Cool Down 16:01 Stretching
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them.
Row: 4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info) 3 Minutes Rest Do this 8 times
❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but there shouldn't really a question of if you can ❗
🚥Use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Off Beer) or set 4 min intervals with 3 minute rests. Or just set your monitor to 53:10 and RowAlong with me. 🚥
00:00 Introduction 02:18 Warmup 08:11 Main Session 1:03:12 Cooldown and time to stretch while I sign off.
RowAlong with the video instead of just audio at: https://youtu.be/4lQQy02U1S8
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
This challenging row is tough - but you'll get a great rowing workout from it.
After a 5 minute Warmup:
Row 3 minutes at 27spm 1 minute Rest Row 3 Minutes at 30spm 1 minute Rest Ro3 3 Minutes at 33spm 1 minute Rest Row 3 Minutes at 30spm 1 minute Rest Row 3 minutes at 27spm
All intervals from a standing start.
Hopefully, as you RowAlong with me, and try to match my stroke rate, that'll help you get to the specific rates for each interval.
This is the April 2022 Cross Team Challenge event (c2ctc.com) - but even if it's December 2027 - you can still row this session for a really good workout, you just won't be able to enter a score on the website. If you ARE rowing this in April 2022, then make sure to go to c2ctc.com and enter your score. And if you're not in a team, you're more than welcome to join RowAlong - but you'll see all the other options there for you to pick from too.
🚥Intensity wise - this is just about trying to see how far you can go - so row at your maximum pace that you can maintain throughout all 5 intervals. I averaged 2K+4 - but I needed to back off in order to be able to talk to you through the row.🚥
00:00 Introduction 03:21 Warm Up 10:41 Main Session 31:04 Cooldown and stretching while I sign off.
RowAlong with the video instead of just audio at: https://youtu.be/SJGRwY6nAtY
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Row for 90 minutes to feel like you're playing a football match in this rowing workout.
2 x 45 minute intervals with 3 minutes rest.
🚣 Row 1 minute at an easy pace (around 20spm - 5/10 effort or 2K+22 ish) Row 15 seconds at a fast rate and pace (around 30spm and 2K+5) 🚣♀️
❗ The point of this row is that it follows the action of a match - 1 minute just mooching around you part of the pitch, then the ball comes to you - and you have to explode to life. So it's important to find the right match of paces here so that you can hit the fast 15 seconds hard, and keep the "Low and Slow" stuff at a pace you know you're working, but not so fast that you can't go hard in those 15 seconds. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Like Football) or you're not rowing on a Concept2 - set 2 x 45 minute intervals with 3 minutes rest, or just 93 minutes - then RowAlong with me. 🚥
00:00 Introduction 02:02 Warmup 07:56 Main Session 55:56 Second Half 1:42:06 Cooldown and time to stretch while I sign off.
RowAlong with the video instead of just audio at: https://youtu.be/aEKdtH9IASI
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
If you use the rowing machine in the gym for cardio, this row will give you a great workout.
After a warmup:
Row 2 minutes at 7/10 effort (2K+12 if you know your training pace) Hold a squat position for 30 seconds
Do this 5 times.
❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗
🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor for 14 minutes or "Just Row"🚥
00:00 Introduction 01:52 Warmup 07:11 Main Session
RowAlong with the video instead of just audio at: https://youtu.be/-EN451diNwk
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Row off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.
🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣♀️
➔Pace Guide = 2K Rate and Pace (see below to 2K pace info) ➔Effort = 9-10/10 all the way! ➔Speech = Tough. Very tough.
❗ Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style of row, you'll continue to raise the calories burned in the rest periods too. ❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row off Chocolate Cake) if you're not on a concept 2 - set the total time to 30 minutes and RowAlong with me. 🚥
00:00 Introduction 03:02 Warmup 08:29 Main Session 42:26 Cooldown and time to stretch while I sign off.
RowAlong with the video instead of just audio at: https://youtu.be/uedvt7bLm8w
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use================== (Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
This High Intensity Interval Training row will provide off-court cardio training for Squash as well as helping indoor rowers.
❗ Row 4 strokes fast and hard then 2 strokes easy - repeat for 30 seconds. That's one point. Rest for 10 seconds. Go again. ❗
3 Sets - 15 points each - that makes:
10 Minutes x 3 with 90 seconds rest between.
And don't worry, this row isn't just for people training their off court cardio for squash, it's an amazing high intensity muscle and cardio workout for your rowing training too. How could I leave the rowers out?
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, RA Squash) or set your monitor to 10 minute intervals with 90 seconds rest. 🚥
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use================== (Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Rowing is great for burning calories. In this RowAlong workout, I row long enough to burn off the calories in a M&S white chocolate chip cookie (yum!!).
Spoiler alert, it takes 31:23 seconds. So join me for this rowing workout, and if you put in the following intensity level, you'll burn close to the 319 calories that I did too.
❗❗❗ Row at 20 strokes per minute and at 5-6/10 effort (where 1/10 is sitting on the couch, and 10/10 is a max sprint. If you have a 2K Training pace it is 2K+18 sec (If you don't know what a 2K training pace is, see below. ❗❗❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick "Row off a Cookie") or set your monitor to 31:23 🚥
You can watch the video of this RowAlong here: https://youtu.be/nDTxWb_vZRw
00:00 Introduction 02:12 Warmup 08:49 Main Session Begins 40:08 Cooldown and time to stretch while I sign off.
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use================== (Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here.
30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm
❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course.
A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart) A par 5 is one, one, three. A par 3 is one, one, one.
And we'll be playing 'TPC Sawgrass' ❗
Finish with 2 minutes steady pace (Walk back to the Clubhouse)
It'll all make sense when you watch and RowAlong with the video.
❗❗❗ This is really just a bit of a different way to row a Low Intensity, fitness Building Rowing Workout. The power strokes just make it a bit of fun. So I hope that's how you experience it! ❗❗❗
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RowAlong Like Golf) or set your monitor to 30 minutes with splits set to 1 minute 🚥
00:00 Introduction 02:12 Warmup 08:49 Main Session Begins 40:08 Cooldown and time to stretch while I sign off.
Watch this row here on YouTube: https://youtu.be/9g4bP0xEt0c
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between 🚣TOP/MAX tier on the Intensity Pyramid🚣♀️
➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info) ➔Effort = 10/10 ➔Speech = Even I had to stop talking at times in this one...
❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick to my 2K rate and pace - but maybe you've had some good improvements?❗
🚥Either use ErgZone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA88) if you don't use ErgZone, or you're not rowing on a Concept2 - set 2 minute intervals with 2 minute rests. Or 30 minutes and just start and stop when you RowAlong with me. 🚥
00:00 Introduction 02:44 5 Minute Warmup 09:44 Main Session 41:28 Cooldown and time to stretch while I sign off.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A bit of a double reason for this one - I let the Podcast drift for the past couple of months after finishing the 12 Days of Christmas as I picked up Covid. And the brain fog it left me with meant I just kept on forgetting things. Like this podcast!!! But I'm back. And with a great row for if you keep losing motivation to get back on the rowing machine, because you can use this row to get back on.
🚣A bit of everything on the Intensity Pyramid🚣♀️
For those who ARE motivated to row - this workout works just fine for you too.
❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗
There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it!
The warmup actually kicks off this session - 4 minute warmup as normal, leads into another 4 minutes of easy intenisty rowing (for those who want a target, aim for 2K+18 at 20spm - for thos who are feeling sluggish, just row at a happy pace, and just pay attention to keeping a goodposture.
Then - take 30 seconds of either Power Strokes - or sprinting. Follow this by 3:30 of your easy pace - and then repeat - keep doing this until the end.
With any luck, the time will fly by - and by the 3rd or 4th sprint or power strokes, the motivation to row and focus a bit more will have arrived.
🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA86) if you don't use ErgZone, or you're not rowing on a Concept2 - just set the main session as a single 40 minute row with 4 minute splits and RowAlong with me. 🚥
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
==================What I use================== (Affilliate Links):
Rowing https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts
Recommendations https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Row for 60 minutes, changing stroke rate and pace every 5 minutes. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.
Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24
➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm 22spm 2-3 seconds faster than 20spm 24spm 2-3 seconds faster than 22spm ➔Effort = 5-8/10 (It will drift up through the hour) ➔Speech = Should be ok. Maybe a little tough in the 24's
❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 12 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction 03:01 4 Minute Warmup 9:37 Main Session 1:11:18 Cooldown then stretching
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Sprint for 45 seconds - 11 times, with 1 minute rest between each row 🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Due to the intensity of this row, the warm up is 10 minutes long.
➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8 ➔Effort = 10/10 ➔Speech = Don't try - just breathe!
❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗
45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Do a 30 minute row - but every 3 minutes, take 5 Power Strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 10 under the RowAlong track which has the main session pre-programmed. I've not pro If you would like to RowAlong to the video version of this, please go to: https://youtu.be/3A9j-gCzpuY
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 3 x 9 minute intervals with 3 minute rests 🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10 ➔Speech = Getting tough
❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗
All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 9 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/vDCmQn9eIWM
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
12 Rows of Christmas: 8 Stroke Rate Changes - RowAlong workout https://youtu.be/Fh0VHEVGq0s
Row for 32 minutes, but change stroke rate every four minutes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Changes are: 18/20/22/20/18/20/22/20
➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 6 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/pqNdWHcIO3k
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest. 🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can! ➔Effort = 10/10 ➔Speech = Don't even try
❗ There's only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗
I've tried something new at the end of this one when I'm saying goodbye. I've added in a split screen of the basic stretching that I do after each row. I'm going to film it again - and do a standalone video too - but I'd love to know what you think about it.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 7 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction 02:55 10 minute Warmup 15:22 Main Session 32:51 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/WTmAve6wBug
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
12 Rows of Christmas: 6 Even Splits https://youtu.be/Fh0VHEVGq0s
A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the YouTube Community tab if you want to see the actual results).❗
This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 6 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/ZnS_qHTp7ho
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration. ➔Speech = Comfortable
❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 5 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/L9NRerkb8sk
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace ➔Effort = 5-6/10 (more for the power strokes) ➔Speech = Comfortable
❗ A very simple low intensity row - but borken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 4 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction 02:48 4 minute Warmup 08:18 Main Session 40:11 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/ZnS_qHTp7ho
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times. 🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: MAX Effort - High rate, High Pace ➔Effort = 10/10 ➔Speech = Don't even try
❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. ❗
The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 3 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction 03:24 10 minute Warmup 14:57 Main Session 34:01 Cooldown (+ extra bit) and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/uIFA2xuEExc
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 2 x 16 minutes with 1 minute rest. Slow and easy this time. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info) ➔Effort = Starts at 5/10 ➔Speech = Comfortable
❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. ❗
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 2 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction 02:21 4 minute Warmup 07:49 Main Session 43:05 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/slbnD-C51SE
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️
➔Pace Guide Row 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info)
➔Effort = Starts at 6/10 - then 8-9/10 ➔Speech = Comfortable - then tough
❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗
The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!
🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 1 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction 03:16 4 minute Warmup 08:37 Main Session 1:00:43 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/ktHLWOj9gv0
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣♀️
5 x 3:30 with 2 min rests - at 24 strokes per minute
➔Pace Guide = 2K+5 or faster (see below for 2K Pace info) ➔Effort = 8/10 - will climb to 10/10 ➔Speech = Hard.
❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 85 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged as "Bookmark These" so you can just bookmark them for future use) 🚥
00:00 Introduction 02:24 4 minute Warmup (continue when finished if needed) 07:29 Main Session 34:27 2 minute Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/VEJPpBocvQA
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Hit top end pace 30 times in this interval workout over 30 minutes. Open your wings and fly at 30 strokes per minute! 🚣TOP Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K pace and faster (See below for 2K pacing info) ➔Effort = 10/10 ➔Speech = Hard
❗ This is all about pushing inthat power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-30 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
I think this may go down as my longest, most random sign off yet...
00:00 Introduction 03:14 5 minute Warmup (continue when finished if needed) 10:58 Main Session 41:44 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/q8PCcsKxsz4
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣♀️
30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)
➔Pace Guide = 2K+20 (See below for 2K pacing info) ➔Effort = 5-10/10 ➔Speech = Comfortable
❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-29 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
I think this may go down as my longest, most random sign off yet...
00:00 Introduction 03:15 Warmup (continue when finished if needed) 08:55 Main Session 41:12 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/aZAW7LdSS6s
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes. 🚣TOP Tier row on my Intensity Pyramid🚣♀️
Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm (SPM+ Strokes per minutes)
➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info ➔Effort = 5-10/10 ➔Speech = Comfortable to start, then harder - then HARD!
❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-28 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
This row was originally streamed live - but I've edited on a proper intro to make it part of this playlist. Sadly, this means no on screen graphics. The live row is still available if you want an idea of my pace through this. 00:00 Introduction 03:03 Warmup (continue when finished if needed) 07:53 Main Session 40:31 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/PWkG_29tsvM
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins. Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm
🚣MIDTier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better. ➔Effort = 5-9/10 ➔Speech = Comfortable to start, then harder - then easier, then HARD!
❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-27 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:15 Warmup (continue when finished if needed) 09:37 Main Session 41:50 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/-CqUAXmGDwU
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times. 🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K + 18 (don't stress about pace for the 15's) ➔Effort = 5-6/10 ➔Speech = Breathing a little harder, but ok to speak
❗ The 20spm part of this row should be 'bread and butter' for you. But the 15spm may slightly knock you out of your comfort zone. It's about slowing down the recovery to allow yourself to develop the right flow between the phases of the stroke - arms away, rock over hips, knees bend. If you're a bit sticky with your technique, this slow rate for 60 seconds will help.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-26 under the RowAlong track which I've split the 30 minutes into 6 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:58 Warmup (continue when finished if needed) 09:18 Main Session 42:45 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/fgyAhEMpEsw
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Get the best of both worlds in this row by rowing slow, then a short sprint. 🚣MID Tier row on my Intensity Pyramid🚣♀️
Row for 4:30 at 22 strokes per minute then 30 seconds sprint 6 times.
➔Pace Guide = 2K + 15-16 - then 2K pace or better ➔Effort = 6/10 then 9-10/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak
❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-25 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:02 Warmup (continue when finished if needed) 07:28 Main Session 38:56 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/mzVFMsB7qdQ
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
This 30 minute row is over before you know it due to the short intervals. 🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
Change every two minutes from 18/20/22/20/18 strokes per minute
➔Pace Guide = 2K + 20/18/15/18/20 x 3 ➔Effort = 5-6/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak
❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-24 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:25 Warmup (continue when finished if needed) 09:11Main Session 40:30 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/PWgfPE_Z4uI
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Get your push on and get that pace up one minute at a time on the rowing machine 🚣TOP Tier row on my Intensity Pyramid🚣♀️
Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.
➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace ➔Effort = 5/10 then 10/10 ➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time
❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-23 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:35 Warmup (continue when finished if needed) 10:05 Main Session 42:11 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/GZ4GtSXX1hA
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Make a low stroke rate row a challenge by covering the pace on your monitor 🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force!
➔Pace Guide = Start at 2K+18-20 (hopefully!) ➔Effort = 5 or 6/10 ➔Speech = Out of breath a bit, but comforttable
❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-22 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:18 Warmup 09:29 Main Session 41:50 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/8SOA0mValw4
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST 🚣MID Tier row on my Intensity Pyramid🚣♀️
4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end
➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!
❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-21 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
This row was originally streamed live through YouTube, but I've edited on a proper intro and outro.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/cXvWRqVPppg
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm 🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again ➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again
❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past..❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-20 under the RowAlong track which I've split the 30 minutes into 10 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:37 Warmup 10:09 Main Session 42:17 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/irrXtuwDPyc
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series.
Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm 🚣MID Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20 ➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, should end ok again
❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep going. But before it gets too much, you'll go down the other side of the pyramid. The 22 and 18's won't be as easy as they were on the way up, but you'll feel the intensity back off as you come to a close.❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-19 under the RowAlong track which I've split the 30 minutes into 6 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:56 Warmup 09:36 Main Session 41:54 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/lJ192HN-Ics
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series.
Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes 🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2K+20-22 ➔Effort = 5/10 (push as hard as possible on the 5 power strokes) ➔Speech = Comfortable, even with the power strokes
❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-18 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:51 Warmup 08:35 Main Session 39:56 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/6asgV_xUfCI
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series.
Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣♀️
➔Pace Guide = 15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or faster ➔Effort = Starts at 5/10 - ends at 10/10 ➔Speech = Comfortable - then gasping for air by the end!
❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-17 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:56 Warmup 08:58 Main Session 41:01 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/TjWI0bFBLy4
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row 🚣BOTTOM intensity Workout🚣♀️
Row at 18/20/22/18/20/22spm - changing every 5 minutes
➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases ➔Effort = 5-10/10 ➔Speech = Comfortable
The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-16 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:57 Warmup 09:15 Main Session 41:02 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/6WS4vohEtU8
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID intensity Workout🚣♀️
➔Pace Guide = Start at 2K+15 or faster ➔Effort = Starts at 4/10 - ends at 10/10 ➔Speech = Comfortable - then gasping for air by the end!
It's Bon Jovi day - we're half way there! (Wait for the end for a very special tribute). And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!!
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-15 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:15 Warmup 10:09 Main Session 43:02 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/hOVa-5IyTUs
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣BOTTOM intentisty row 🚣♀️
➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = Comfortable
As day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I have a light tweak to my intercostals, I'm likely to do that tomorrow instead..
This was done live on Ergrace. So you'll notice a few references to it, and this is the reason the normal metrics aren't on screen (as ErgRace doesn't save the stroke info).
🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-14 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 02:32 Warmup 08:46 Main Session 40:05 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/b7GBIZCtAYg
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute. 🚣MID intentisty row 🚣♀️
➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase ➔Effort = 6/10 (climbs to 7/10) ➔Speech = Slightly less comfortable than bottom tier
This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.
I finish this off with a 1 minute Time Trial. Not for any training reason, but because I needed to do one for this month's C2CTC challenge.
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-13 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:00 Warmup 08:49 Main Session 40:14 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/5dv5GRpwPTY
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times. 🚣BOTTOM intentisty row 🚣♀️
➔Pace Guide = 2K+16-18 - don't stress pace for the 15s ➔Effort = 6/10 ➔Speech = Comfortable
15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.
I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-12 under the RowAlong track which I've split the 30 minutes into 6 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:12 Warmup 08:56 Main Session 40:38 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/ZMwizARZdSs
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout. 🚣TOP intentisty row 🚣♀️
➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10 ➔Effort = 2/10 then 10/10 ➔Speech = Comfortable then VERY hard.
This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last week are very interesting.
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-11 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/_js7it_ePUU
As always, follow me for stroke rate. Anad I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate. 🚣BOTTOM intentisty row 🚣♀️ 18/20/22/20/18spm x 3
➔Pace Guide = 2K+20/18/16/18/20 ➔Effort = 5-6/10 ➔Speech = Comfortable
The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-10 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/k5cnVjx8dYA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times) 🚣MID intentisty row 🚣♀️
➔Pace Guide = 2K+16 (Then 30 seconds fast) ➔Effort = 7/10 ➔Speech = Getting tough
22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-9 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
00:00 Introduction 03:12 Warmup 09:50 Main Session 40:51 Cooldown and time to stretch while I sign off.
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/9VH4-etdH-Q
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it. 🚣BOTTOM intentisty row 🚣♀️
Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times)
➔Pace Guide = 2K+18 (Then power strokes) ➔Effort = 5-6/10 ➔Speech = Comfortable
Only add in the power strokes if you feel like you've got the energy to do so. Session 7 may have been a tough one for you - so if you want to just stick to 2K+18 pace the whole way through to make sure you have a "Full bowl of power" going forwards, then please do.
This was streamed live to YouTube while racing on the ErgRace app - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series. Join me at 0900 UK time every Sunday in November (2021) if you want to RowAlong live.
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-7 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/y_YvSQJichg
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP intensity row (if you follow me) 🚣♀️
➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough
The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.
This was streamed live to YouTube while racing on the ErgRace app - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series. Join me at 0900 UK time every Sunday in November (2021) if you want to RowAlong live.
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-7 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/OESoK-kTSX0
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Change up a 20spm row by dropping to a VERY low stroke rate every 5:30 🚣Bottom Intensity Row 🚣♀️
➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm ➔Effort = 5/10 ➔Speech = Comfortable
The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.
Back to the traditional GFX on this one as I had time to make them. Apologies for the lack of Heart Rate info - this is why I don't use the Polar H7 anymore!
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-6 under the RowAlong track. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/vrvAXwi8v1k
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣♀️
➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 ➔Effort = 5/10 ➔Speech = Comfortable
After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness
A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID intensity, hard (but not max) row 🚣♀️
➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase ➔Effort = 5/10 up to 8/10 ➔Speech = Comfortable, but climing up to tough
Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-5 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/X3A3bUrjWTE
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣♀️
➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 ➔Effort = 5/10 ➔Speech = Comfortable
After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-4 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
If you would like to RowAlong to the video version of this, please go to: https://youtu.be/3_pHmz-Doxg
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique. 🚣BOTTOM Intensity Row 🚣♀️
➔Pace Guide = 2K+20-22 ➔Effort = 5/10 ➔Speech = Comfortable
❗ I do this strapless in on order to help iron out some issues with my technique. If you're going to try it, and you've never done it before, I recommend loosening the straps, rather than taking your feet out totally. That way, if you get it wrong and are about to fly off the back of the machine, you could quickly pull your feet against the straps. ❗
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-2 under the RowAlong track. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times. 🚣This row gets the red chilli, as it's a TOP intensity row. 🚣♀️
➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5 ➔Effort = Soft = 3/10 - Hard = 10/10 ➔Speech = Comfortable - then gasping for air.
This row is all about the 1 minute efforts. I'd usually programme this as 1 minute with 2 minutes total rest. And for me, the lack of complete rest showed very early on. My aim was 2K-5 - but between the lack of rest, the tough bike ride the night before, and the fact I talk all the way through - my bag of excuses for not hitting the pace was full!!!
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-3 under the RowAlong track which I've split the 30 minutes into 1 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥
Alternatively, the YouTube video for this row is here: https://youtu.be/NO_tgz2mHT4
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Kicking off my 30 days of 30 minute long Indoor Rowing Workouts, this one alternates 3 minutes at 24spm and 3 mnutes at 20spm 🚣MID Intensity Row 🚣♀️
➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18 ➔Effort = 7-8/10 then 5=6/10 ➔Speech = A little tough, then easy
❗ There's nothing too taxing about this row. Just stick to the pace guide, and it'll be tough - but not unmanageable. ❗
🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-1 under the RowAlong track. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, just bookmark them for future use) 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣♀️
➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section. ➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8 ➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5 ➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace
❗ Even though I say "Lower Intensity" above, that's still going to be a good slog of a row. So much so that you'll need to pay attention to your energy levels when it comes to the next session you pick.❗
Alternatively, the YouTube video link for this row is: https://youtu.be/1_rMcGRQutk
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, and want to Support RowAlong - then why not subscribe to this channel - maybe even leave a review of this Podcast? But I know some people want to do more - in which case, I've decided to start letting people know about my Patreon account, rather than have it hiding in the background. If this is something you'd like to be part of, please go to: https://patreon.com/rowalong
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again.
🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣♀️
➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate increases. ➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26 ➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5 seconds for 26 ➔Top/Max pace guide - Start 18spm at 2K+20 - Increase 6 seconds for 22 and 6 seconds for 26
❗ I'll say here - none of those are an "Easy" or Bottom Tier on my Intensity Pyramid ❗
I sat on the bottom end of this pace guide, and by the end I was at the top end of what I'd normally call a "Mid Tier" intensity workout. If you do want to take this a bit easier, you could start the 18spm at 2K+22 and increase only 3 seconds per rate increase. But make sure you don't choke your technique to keep the pace down
You can find this session available to pre-program your PM5 monitor on the Ergzone app - search for RowAlong under the Discover tab, and look for RA 38.
But if you would like the 36 minutes split up into 12 x 3 minute splits - just program your monitor manually as a single time workout, with splits set to 3 minutes.
Alternatively, the YouTube video link for this row is: https://youtu.be/CfyfuOqzloM
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)!
🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣♀️
➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds) ➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info) ➔Medium Intensity: For a tough, but not max row - do the 18spm at 2K+20 pace, and the 24spm at 2K+8 pace (see below for 2K pace info) ➔Top Intensity: For a max intensity row - do the 18spm at 2K+20 pace, and the 24spm at 2K+4 pace (see below for 2K pace info)
❗ Pick your pace - and stick to it. If you go too fast on the Bottom, or if you back off the pace of the Top, you'll not get the right training benefits from this session ❗
Alternatively, the YouTube video link for this row is: https://www.youtube.com/watch?v=c0H84i_MSiw
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout.
🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣♀️
➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk) ➔Bottom Tier Intensity: Row at 2K+12 pace ➔MID Tier Intensity: Row at 2K+8 pace ➔TOP Tier Intensity: Row HARD - around 2K+4 pace
(Info about what 2K Pace is can be found below).
❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗
Alternatively, the YouTube video link for this row is: https://youtu.be/90_raGgTntI
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout 🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣♀️
➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute. ➔Bottom tier intensity - 2k+18 ➔Mid tier intensity - 2k+ 15 ➔Max intensity - Go as far as you can
❗ One row, four different ways to row it. You'll probably find that the intensity level of the Beginner and Bottom Tier rows is pretty much the same - but the Mid and Top Tier workouts will need a lot more effort to get through, and will really leave you feeling like you've been working hard. ❗
Alternatively, the YouTube video link for this row is: https://youtu.be/w7laVx4Xxgw
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
In February 2021, Wilson Lawrence (a Continuous Parsonal Development and Performance Coach) and I were talking about whether my Podcast could be expanded to include general conversations about Indoor Rowing with a vareity of different contributors.
So, one Thursday night, we got together over Zoom and had a great chat - as a pilot to this idea. So strap into your machine, dial in 20 strokes per minute at 2K+18 and let our conversation keep you company. In the end though, this idea just couldn't take off for me - as it was just one thing too many from a time point of view.
But, it's probably a good thing I didn't pursue it - as there's already someone out there doing this. The Broken Oars Podcast is exactly what we were thinking of doing - and in fact, I pop up on one of their episodes (as of August 2021 it's about to be released) - so if you're interested in more of htis kind of thing, go check it out! https://brokenoarspodcast.podbean.com/
This is one of the best rowing workouts you can do. Vary your stroke rate and intensity to give you the best of everything - technique / fitness / power - and one heck of a good workout!
🚣 9 x 4minutes - go through 20/24/28/24/20/24/28/24/20spm 🚣♀️
➔Pace Guide = Start 2K+18 - increase 6 sec for 24 and 6 sec for 28spm (See below for info about 2K Pacing) ➔Effort = 20spm - 5-6/10, 24spm - 7/10, 28spm - 8-9/10 ➔Speech = Comfortable / Tough / Don't try.
❗ This is an amazing workout. It gives you the chance to work through different stroke rates. To work on the low rate fitness boosting range then up to tempo, then up to the faster range. Not only from a technique point of view, but also because it'll help you to adjust pace with your stroke rate, this is extremely vauluable. And - you'll get an amazing cardio workout from this by going through the ranges.❗
If you're feeling brave, start the 20spm at a faster pace (around 2K+16) which will really up the intensity of the entire session. Or, if you'd rather focus on fitness and technique, start a little easier, around 2K+20 pace instead.
Alternatively, the YouTube video link for this row is: https://youtu.be/XJHVl7OQhmA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Let me keep you company on a 2 hour row. Row at a pace you can manage, and I'll talk to you about technique, training ideas, how to stop your backside from hurting and what I'm having to eat afterwards!
I split this row up into ten minute 'splits' - rowing them at 18 strokes per minute, then 20, then 22spm. Repeat that four times, and the 2 hours are up.
You don't have to if you don't want to. Just pick a pace you know you can keep going for the 2 hours, and let me distract you to get to the end of your row.
Just set your monitor to 120 minutes, and the split length to 10 minutes. And RowAlong with me.
Or maybe you just want to set your monitor to a half marathon distance (21097m) and then row that with me. A half marathon row is a great acheivement!
Alternatively, the YouTube video link for this row is: https://youtu.be/z26eD28ZxAw
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Recover from a Time Time Trial or race, or just boost your fitness with this 30 minute stroke rate alternating row.
🚣 30 mins - 18spm / 20spm every 5 minutes 🚣♀️
➔Pace Guide = 2K+20 (then 2K+18) (see below for 2K info) ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ Maybe you did the 2000m time trial the day before, and need a recovery row. Or maybe you're just on the lookout for a Fitness boosting workout that's a bit more interesting than the standard 20spm for 30 minutes. Well, this session if for you. Both times.❗
Just lock into the rate and pace, and after my usual chat about technique, let me keep you distracted (and hopefully interested) with the final part of the my rowing history. After all, one you're locked into rate and pace here, it's all about holding it - and trying to plough through the minutes. Hopefully my story will help with that.
Alternatively, the YouTube video link for this row is: https://youtu.be/x7DW8JbQNxs
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
TOP TIER WORKOUT as you row a 2000m Time Trial 🚣 After a 10 minute warmup, row 2000m as fast as you can! 🚣♀️
Pace Guide = Hopefully faster than your current 2K pace. Effort Guide = 10/10 Speech = Not likely!
❗ This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗
This Podcast contains me rowing the 2K to give a final result of 8 minutes. The YouTube video has pace guides from 11 minutes all the way down to 6:30. I'm happy to put some of these up here too on the podcast, but I'll wait to be asked - so please get in touch.
Alternatively, the YouTube video link for this row is: https://youtu.be/pYGwt7C5rew
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race.
This is being used as Week 5 Session 4 of the 2K Redux plan on this channel - but you can use it to prepare for any race or time trial.
🚣 After a 5 minute warmup, Row 1minute at 2K rate and pace - then 19 minutes at 18spm at 2K+20 pace🚣♀️
➔Pace Guide = 2K - then 2K+20 (See below for 2K pacing info) ➔Effort = 9/10 then 5/10 ➔Speech = Comfortable (apart from the start!)
❗ Hit that first minute as though it was the start of a 2K race. Get out of the blocks instantly to race pace and stroke rate - and then hold it there for 1 minute. When that minute is up, slide into the next 19 at 18 strokes per minute and 2K+20 pace (about 5/10) ❗
It's what I call a "Stir The Tanks" workout - first shown to me by Sam Blythe. And it's one I do the day before every race or time-trial (some people prefer a rest day the day before, so do this before the rest day). It makes sure I'm firing on all cyclinders, strong and ready for race pace the next day. - without draining my energy system by going too fast, too long.
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/irHwNFvUFco
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Three different pace guides, three different intensities. This row is up to you. 🚣 5 x 7mins (1 min rests) at 20spm 🚣♀️
➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster) ➔Effort = 5-6 / 7-8 / 9-10/10 ➔Speech = Comfortable / Tough / Unlikely
❗ If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. ❗
But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm.
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/7P9QiQZ2Wp4
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.
🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣♀️
➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info) ➔Effort = 7-9/10 ➔Speech = Tough
❗ As the intervals gets shorter, your pace gets faster.❗
If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+12 26spm at 2K+9 28spm at 2K+5 30spm at 2K+2
If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last.
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/UFfiy177fP0
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Give yourself time to burn some calories while putting in some power and technique work with this 30 minute row. It may be the Bottom intensity on the Workout Pyramid - but it's TOP for importance.
🚣 Week 5 Session 1 is 30mins at 18spm with Power Strokes every 5 minutes 🚣♀️
➔Pace Guide = 2K+20 ➔Effort = 5/10 ➔Speech = Comfortable
I didn't realise the software had linked back to the 20spm overlay, instead of 18spm. Trust me, it's meant to be 18spm at 2K+20. Sorry!!
❗ It's a simple row that will let you work on that foundation fitness. But taking 5 power strokes every 5 minutes will help break what, let's face it, isn't the most exciting row in the world, into smaller chunks - and make it more interesting ❗
But don't let the basic nature of this 30r18 row fool you - this is one of the most important rows you can do. It lets you work on your technique, it gives you a chance to build your foundation rowing fitness, and also gets you used to rowing for longer periods of time.
If you'd rather see me than just listen to me, the YouTube video link for this row is:https://youtu.be/ri7wGtCjLkM
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Build power in your body by pushing the pace of this 30 minute row 🚣 30 minutes at 20 strokes per minute - faster than normal 🚣♀️
➔Pace Guide = 2K+15 or faster (see below for 2K training pace info) ➔Effort = 7-8/10 ➔Speech = Tough, but you'll be able to speak
❗ Usually, a 30 r20 would be done at 2K+18 pace. But by pushing this 3 seconds faster, it'll slip into a MID tier intensity, and give you a chance to build some power. If you want to go even faster for the last ten minutes, you have the option to push this into a TOP tier intensity workout. ❗
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/SiKussK6_LA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Top intensity row to build your tolerance at high effort, ready for your 2000m time trial 🚣 Row 10/8/6 mins with 2:30 rests at 28 strokes per minute🚣♀️
➔Pace Guide = 2K+5 ➔Effort = 8-9/10 ➔Speech = Tough!
❗ This workout really does take you to the TOP tier of the Intensity Pyramid. Where you'll start off each interval in a MID tempo state, as time goes on, you'll tip over into the TOP intensity, where you'll need to hold on in order to complete. And then there are two more intervals to go! ❗
Follow me for stroke rate. I'll talk to you through the row, giving you tips on technique, and sharing my experience of the row as I go through it with you. When it gets tough for me - I'll let you know. There's no point in platitudes. We're likely to feel it tough together - and I'd rather share that with you than try to hide it from you!
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom!
'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣♀️
➔Pace Guide = 2K+18-20 ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. ❗
If you'd rather see me than just listen to me, the YouTube video link for this row is:https://youtu.be/t0-3dsCJDgs
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
This 30 minute row at 20 strokes per minute will help you work on your rowing technique will building up your foundation fitness. A vital row to do. 🚣 Row 30 minutes at 20 strokes per minute at 2K+18 pace🚣♀️
➔Pace Guide = 2K+18 (see below for 2K pacing info) ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ Stick to the 2K+18 pace here. If you want to go fast, add on a 1 minute max effort sprint at the end. It's important you don't push this one. Give yourself a chance to work on your stroke, and your base fitness. ❗
One interesting thing to point out is how not all 30/r20's are the same. This was a hot day, I hadn't hydrated well, I'd had a glass of wine the night before - and I was talking the whole way through - continuing the history of my time as a rower. And just take a look at my HR at the end of the row!! That's pretty much maxHR for me on the erg. And I was only rowing a 20pm 2K+18 piece!
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/p2LQ2D8HrC4
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid 🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣♀️
➔Pace Guide = 2K+5 (see below for 2K training pace info) ➔Effort = 7-8/10 ➔Speech = Tough
❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗
It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2.
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/b8kK5kNiHcE
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Build up your fitness and torch some calories in this sweaty but simple row on the machine 🚣 2 x 20mins with 90 second rests🚣♀️
➔Pace Guide = 2K+18 then 2K+20 (see below for 2K pacing info) ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ The first of these intervals will be done at 20 strokes per minute. Then to make sure you stay in that fitness building mode, the pace drops by 2 seconds, and the rate drops by 2 too. ❗
It's a simple row that will just get you feeling like you've had a good long workout. But it will build the foundation of your rowing system - and is one of the most important sessions you can do.
The first 10 minutes I talk technique - then the rest of the row I continue the story of my rowing career, and why I'm the one doing this RowAlong with you.
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/gsKOc-eYdaI
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Increase your pace and stroke rate every five minutes in this hard endurance rowing machine workout. 🚣 Row 30 mins - changing through 22/24/26/22/24/26spm every five minutes 🚣♀️
➔Pace Guide = 2K+16 / +13 / +10 (see below for 2K pacing info) ➔Effort = 7-8/10 ➔Speech = Comfortable
❗ You go up through the stroke rates twice. So the 22spm is your lifeboat after the tough 26spm split. You'll come out of that feeling like you've had to push - and then you can use the next 22spm to 'recover' (if you can call it that!) before going back up through the rate and pace again. ❗
This row is meant to be HARD. The 26spm splits are meant to make you need to work in order to complete. But there shouldn't ever be a point when you don't think you can complete.
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/zJG0Oz9xXHw
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Row for 30 minutes, changing pace and stroke rate every 2 minutes to keep things interesting and build your skills and fitness with this Bottom Tier intensity row. 🚣 30 minutes - change 18/20/22/20/18/20/22.... every 2 minutes 🚣♀️
➔Pace Guide = 2K+20 / 2K+18 / 2K+18 ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ Splitting this row into 2 minute segments not only makes the 30 minutes go faster, but the skills that it'll build, being able to adjust your stroke rate and pace with it will make you a better rower, and get your fitness boosted. ❗
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/cPbo8DqEYgc
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Increase your stamina at speed with this TOP training tier Max Effort rowing machine workout. 🚣 12 / 10 / 8 min with 3 min rests at 26spm🚣♀️
➔Pace Guide = 2K+8-10 (see below for 2K training pace info) ➔Effort = 8-10/10 ➔Speech = Tough!
❗ If you make sure to pace this right, it'll be a max effort workout, where you'll need to push hard to complete. Go too slow, it might just feel 8/10 the whole way. Go too fast, and you'll not be able to hold the 2K+8-10 window until the end❗
This rowing machine workout is meant to really push you - you should be dreaming of the end of the 8 minute interval by about 3 minutes into it.
If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/I7RAzAKD3kw
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Build your base fitness and work on your technique in this 32 minute, bottom training tier rowing workout. 🚣 32 minutes at 20spm 🚣♀️
➔Pace Guide = 2K+18-20 ➔Effort = 5-6/10 ➔Speech = Comfortable
This is a simple 32 minute row at 20spm. But with a real focus on technique. I spend the first 8 minutes describing the technique - and then the rest of the row really getting you to focus on the body positions. Sometimes even holding the catch or the finish position for a couple of seconds to really help you analyse what you're doing.
It's certainly at the BOTTOM of the bottom tier training pyramid. But if you're following the 2K redux plan, W3S2 was tough, and W3S4 will be tough, so this row let's you recover and refocus, ready for the tough TOP tier row to come.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Maintain your power and pace with this HARD row. You'll hold an intense tempo pace that will make you need to hold on to finish. But you won't feel like you can't finish. 🚣 10 x 3min / 2min rests - at 28spm 🚣♀️
➔Pace Guide = 2K+5 ➔Effort = 7-8/10 ➔Speech = Tough!
❗ Make sure to hold 2K+5 all the way through. If you get to interval 7 and want to go faster, please do. But not so fast that you need to slow down under 2K+5 because you blew your fuel tank! ❗
This row is tough - but it will get you used to working at a hard intensity, and pushing through in order to complete.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Build your fitness without realising it by breaking up a 36 minute indoor rowing workout into three 12 minute intervals. RowAlong with me in this one on one class workout. 🚣 Row 3 x 12min with 1min rests at 20 strokes per minute 🚣♀️
➔Pace Guide = 2K+18-20 ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ You'll be amazed at how quickly time will go by when breaking the longer row into 3 chunks. The 1 minute rests are just enough to bring your heart rate down to keep this an foundation / fitness building workout that will give you the base fitness to be able to row the faster stuff ❗
Interval one in this row is all about technique. But as this is a long slow row that once you get dialed into the technique, it's more about just getting on with it, I've continued the "All About Me" story of how I got into Indoor Rowing. Picking up after the disapointment of my first Scotttish Championships, and then going to to the British Rowing Indoor Championships.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
This is a hard effort row that you'll need to work at to complete, but won't feel like you can't complete 🚣 After a 4minute warmup, row 27 minutes at 25 strokes per minute🚣♀️
➔Pace Guide = 2K+12-14 (see below for 2K pace information) ➔Effort = 7-8/10 ➔Speech = Not constant
❗ This is a solid MID workout in my three tier (Bottom/Mid/Top) structure. You'll have to push to hold the pace, but you won't feel like you can't finish if you stick to the pace guide of 2K+12-14. ❗
As for the 25spm thing - I realised that I always do my rows in even numbered stroke rates. So changed it up in this one.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
This is a BOTTOM tier row that will push your muscles. 🚣 Row 4min at 20spm then 1min at 15spm - keeping to the same pace for both. (Do this 6 times) 🚣♀️
➔Pace Guide = 2K+18 (see below for 2K training pace info) ➔Effort = 5-6/10 (more like 7/10 for the Power Strokes) ➔Speech = Comfortable
❗ This one does get tougher from a muscle point of view. Pushing 15spm but holding 2K+18 needs a good amount of power (as I realised during the first time doing this) So for some of you, it may dip into a MID tier workout - but the 2K+18 'meat' of this row is what keeps this as a BOTTOM tier for my programming purposes. ❗
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
This top tier (what I call max effort) workout will slash lots of time off your 2K score if you do it right. In fact, if you mix it up with some of the longer, low rate rows - I'd say that this is the only race pace workout you'd ever need to do in order to improve your 2K time. 🚣 Row 1/2/3/4/3/2/1 mins at your 2K Rate and Pace 🚣♀️
➔Pace Guide = 2K average pace (see below for info on this) ➔Effort = 9-10/10 ➔Speech = Very tough!!
The key to this workout is the rests. After all, you're going to be rowing for 16 minutes at your 2K pace. Which is a tough ask! So here's the rowing time and the rest for each interval:
1 min / 1.30 rest 2 min / 3.00 rest 3 min / 4.30 rest 4 min / 6.00 rest 3 min / 4:30 rest 2 min / 3:00 rest 1 min - all done
❗ Those may look like luxurious rests, but trust me. They're not. By the time you get to being asked to row another 4 minutes at 2K rate and pace, you'll have wished they were all longer!!! Remember, I want you to hold pace. If you have gone too fast too early, and can't hold the pace - you've not done this session right. If you want to push the pace, push the last 2 minute and 1 minute intervals.❗
🚥This workout is available to program your monitor on Ergzone. Look for the RA icon, and pick RA14. If you are going to set your monitor manually, you may wish to set it to UNDEFINED rests in order to stay in sync with me. Here's a video on how to do that: ✸https://youtu.be/2vGTy9mtaLA✸
Or you could just set it to 38:33 and let the monitor count down🚥
00:00 Intro (lots to cover) 03:43 Warm up 13:43 Recap and recharge before main session 16:19 Session begins 54:53 Breather 55:53 Cool Down
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A core fitness building pyramid row which rises and falls in intensity. 🚣 5 x 7 minutes at 18/20/22/20/18spm with 1 minute rests🚣♀️
➔Pace Guide = 2K+20-22 for 18spm - add two seconds for each rate increase (then take them off again) - For more about 2K training pace, see below. ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ How you start this row will affect the intensity. If this is a standalone workout, you may want to start at 2K+20 for the 18spm (taking you to 2K+18 and 2K+16) but if you're using this as W2S3 of the 2K Redux plan, then maybe start at 2K+22 (then 20 / 18) to make sure it's a bottom tier foundation recovery row ❗
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
This is a MID tier hardship training row that will make you work hard, but then give you a rest before going again. Great for building intensity endurance. 🚣 8 x 4mins at 28spm with 3 minute rests 🚣♀️
➔Pace Guide = 2K+5-6 (See below for 2K training pace info) ➔Effort = 8/10 ➔Speech = Not constant
❗ You may want to sit on the slower (+6) end of the pace guide for the first 4 intervals. The aim is to make sure to at least hold your pace throughout. If you think you've got it in you to go faster for the last 4 - then do so. But only if you're sure you won't burn out and need to slow right down to complete the workout ❗
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 3 minutes, which lets you recover - and the next interval will get to that point a little quicker. But importantly, you won't need to stop. You can keep going until the next rest period.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A fitness building rowing workout which gives you time to work on technique 🚣 40 minutes 18spm 🚣♀️
➔Pace Guide = 2K+20-22 ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ The big difference here, is that I've made the mistake of believing I'm interesting. The first 10 minutes of this row is a brief run-down of technique. But then for the next 30 minutes, I go through the first part of my story as a rower. I'll pop up every now and then with a reminder on technique - but mostly, this one is quite selfishly, all about me.❗
I think it's fair to say this may not be everyone's cup-of-tea. But 40 minute 18spm rows are about hitting the right technique and then trying to hold it through the duration. So instead of just repeating technique info - I thought I'd tell you a bed-time-story. Do let me know if you're at all interested in it. So I know whether to bother with Part 2!!
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A hard, tempo row that will leave you able to go faster for longer on the rowing machine 🚣 Row 24 minutes at 24 strokes per minute 🚣♀️
This is a MID Tier workout on the Intensity Pyramid - which means it's a hard workout - but it won't push you into total exhaustion (that would be a TOP tier) but it IS a lot harder than a recovery / fitness building BOTTOM tier row. ➔Pace Guide = 2K+12 (see below for 2K pace guide info) ➔Effort = 7-8/10 ➔Speech = Not contstant
❗ At 2K+12 - this row is about developing the ability to hold a tougher effort for longer periods. The sprint work may be the flashy stuff, but this kind of row is what will give you the ability to know you can hold your pace in a race. Exposure to this kind of intensity, and the confidence it brings is essential ❗
You can just set the workout as a 24 minute piece, or use the ErgZone app to preprogramme the entire workout, from Warmup through to Cooldown. Look for the RA icon, and choose RA10.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!!
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
A fantastic calorie burning, fitness building row - broken down into 4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minutes!!
'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣 4 x 10mins with 90 second rests at 20 strokes per minute 🚣♀️
➔Pace Guide = 2K+18-20 ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. ❗
What made this one special for me is that I played with the drag factor. The 1st and 3rd intervals are at my RACE DRAG (135) but 2 and 4 were set low enough that my drive speed was the same as my 2K drive speed (2.15) - which was 90DF - while still holding the same training pace.
A good way to work on technique at race drive speed - without actually racing!! And an interesting exploration into how a massive lowered DF affects heart rate too.
🚥 This workout is available as RA 9 on the ErgZone app under the RA icon for a quick way to programme your Concept2 Monitor🚥
✸Or just programme your monitor to 4 x 10 minutes with 90 second rests✸
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!!
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Near maximum effort indoor rowing machine workout to build speed and power. 🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣♀️
➔Pace Guide = 2K (see below for info about 2K Training Pace) ➔Effort = 9-10/10 ➔Speech = Save your breath for the row!
❗ Last time I did this session, it was with 3:30 rests. Those 30 seconds do make a difference - without them, the intensity kicks in a little earlier each time in the intervals. But this is important. The more you can "Embrace that Hardship" the more used to it you'll be for when you're doing time trials etc.. ❗
And, if you're using this for the Redux 2000m plan, Session 2 in Week 1 was a little easier than the last time round - so it's only fair to balance it by making this one a little tougher.
This workout is available on the ErgZone app as "RA8 - 8 x 2min" - you still have to watch the video on YouTube - but using Ergzone will make programming the monitor a lot quicker.
🚥However, there's a chance you may run out of sync with me - so you may want to set your monitor to 8 x 2 with UNDEFINED rests. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
✸https://youtu.be/2vGTy9mtaLA✸
Timings for the row:
00:00 Intro 02:25 Warmup Starts (10 minute warmup due to the session intensity) 12:25 Warmup Ends 14:26 Main Session Begins 51:31 Main Session Ends 53:03 Cool down begins 55:03 Cool down ends
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!!
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast.
Fitness building BOTTOM Tier Rowing Machine Workout. Grow your base fitness and burn some calories 🚣 After a 4 minute warmup, row 2 x 20 mins with 2 minute rest between 🚣♀️
➔Pace Guide = 2K+20-22 (see further down for guidance on 2K training pace) ➔Effort = 5-6/10 ➔Speech = Comfortable
❗ This is a fantastic recovery and fitness building row. A total of 40 minutes of rowing plus warmup and cooldown means you'll be torching through the calories in this row while also taking time and focus to work on your technique and rhythm. ❗
As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!!
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast.
🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣♀️
This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.
➔Pace Guide = 2K+5 (see further down for info on 2k training paces) ➔Effort = 7-9/10 ➔Speech = Not constant
❗ The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout ❗
🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync. The workout is available on the RA track of the ErgZone app - load up "RA6 3 x 10mins" to programme your monitor. (You still need to watch the video here on YouTube) 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel?
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast.
❗ A simple 30 minutes at 20spm - but at every 1 minute, I want you to do a POWER stroke, push with all you've got for one stroke. ❗
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
If you enjoyed this workout, why not subscribe to this channel
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
The Best All Round Rowing machine workout. 🚣 After a 4min warmup, row 4/3/2 mins (1min rests) 5 times at increasing intensities 🚣♀️
➔Pace Guide = 2K+18 / +6 / +2 (or faster) See below for 2K Pace instructions ➔Effort = 5/10 - 8/10 - 10/10 ➔Speech = Comfortable / tough / unlikely
❗ By combining the fitness building low rate slow 4 minutes, with a power and strength building 3 minutes and finally speed 2 minutes to get that top end training, this workout gives you everything. The 1 min rests give you a chance to recover and prepare for the increasing intensity as you go through the 4/3/2 and the 4 min gives you an active recovery while you work on technique and build core fitness. ❗
This workout will be available on the ErgZone app (RA4 - 4/3/2mins) to help programme your monitor.
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
If you enjoyed this workout, why not subscribe to this channel
🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
BOTTOM then TOP Tier Rowing Machine Workout
🚣 4 min warm up - then Row 30 mins at 18spm - rest 2 mins - then row 1 min at MAX EFFORT🚣♀️
➔Pace Guide = 2K+20 for 18spm - then PUT EVERYTHING IN for the 1 minute
➔Effort = 5-6/10 - then 10/10
➔Speech = Comfortable - then "You'll be lucky".
❗ This workout starts off as a standard fitness building, stroke grooving all round fantastic benefit, if not that exciting "30mins at 18spm / 2K+20 pace" (see below if you don't know what 2K+ pace is) but then after a two minute rest, I want you to absolutely MAX OUT a 1 minute row. As fast as you can. Don't back off the pace until the end.
The extra bit for the 1 minute though, is that I want you to cover the speed information on your screen. Just the time and stroke rate should be visible. That way, even if you slow down, you won't see it on screen (which can often create an "Oh well, I might as well give up" response. ❗
This workout will be available on the ErgZone app (RA3 - 30min / 1min) to help programme your monitor. But if you're programming yourself (Enter durations in brackets)
0:00 Intro (1min 33sec long)
1:33 WarmUp (4min long)
5:33 Recap (1min 48sec long)
7:21 30mins (30mins)
37:21 Rest (2mins)
39:21 1min (1min)
40:21 Recover (1 min 12 sec)
41:33 Cooldown (2mins)
43:33 End bit (4mins 7sec)
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
If you enjoyed this workout, why not subscribe to this channel
🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
The Perfect Rowing Machine Workout is a MID Tier intensity row. 🚣 4 min warmup then 20 x 2 minutes with 30 sec rest - alternating 20spm and 28spm 🚣♀️
➔Pace Guide = 2K+18 / 2K+5 ➔Effort = 5-6/10 and 8-9/10 ➔Speech = Comfortable then hard!
❗ I know I’m being very full of myself here by calling this The Perfect Row. But it really is. For experienced rowers, and new rowers alike, this row is just that – Perfect. ❗
New rowers benefit in a few ways. First up – you’re only ever rowing for 2 minutes before you get a chance to rest and maybe wriggle on the seat for comfort. And, you don’t need to row the whole session. If you’ve only just started, maybe 40 minutes (plus warmup) is way too much to ask. But even if you only manage 6 of the intervals – come back to this again, and see if you can make it to 8 next time. And finally – as a new rower, there’s a good chance that you naturally row either slow or fast stroke rate. So either the 20 or 28 will suit you just fine – and the other one, you can learn to get used to by going through this row.
And for the experienced rower – alternating between 2K+18 at 20spm and 2K+5 at 28spm will give you a fantastic workout. A great mixture of the bottom tier engine building work and the Mid to Top tier intensity and power. The variation in heart rate means your body will torch calories for a good amount of time after the workout too – which makes this even more perfect!!
One last thing to add – I tweaked the warmup a little – suggesting you do the drills with feet out of the straps. If you feel unstable with feet out of the straps – just put them back in again. I don’t want you falling off the machine during the ‘Legs only’ drill!!
🚥For your monitor, you're probably best to set it to 50 minutes, and just start and stop along with me : 🚥
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
If you enjoyed this workout, why not subscribe to this channel
🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
See you in the next video.
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
BOTTOM Tier Rowing Machine Workout to build your engine and energy After a 4 minute warm up, row 2 x 15mins - 20spm and 18spm with 1 min rest
Pace Guide = 20spm at 2K+18 / 18spm at 2K+20 (Scroll to the bottom of this description for an explanation of what 2K pace is) Effort = 5-6/10 for both Speech = Comfortable for both
— This is a BOTTOM tier, core fitness / mitochondria building row that will build a strong foundation to allow you to go fast and hard in the TOP tier workouts. —
It may not be the most exciting row - but it's vital that you have a strong foundation fitness. Hopefully my chatter through the row will keep it interesting for you while I talk about technique and have a mini rant about the downside of the 'Push Don't Pull' cue and why I don't use it anymore.
The workout details for this row can be found in the ErgZone app for you to program your monitor automatically. Look for the RA logo - and choose "RA1 - 15mins x 2" in the workout list
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
If you enjoyed this workout, why not subscribe to this channel
🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
See you in the next video.
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout 🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! 🚣♀️
➔Pace Guide = 2K+18(20spm) and 2K+5(28spm) (See below for info) ➔Effort = 5-6/10 and 8-9/10 ➔Speech = Not too bad - but the 28's will be tougher
❗ This is "The Best of Both Worlds". A low rate 20spm row which lets you work on technique and develop base fitness, then a speed bump to let you work on your power and.... speed.. ❗
This all evens out to a solid MID tier workout. And I've got to say I loved this one. It felt awesome to row it, and the time just whizzed by. I did this on Groundhog day - and I wouldn't mind doing this row again and again and again.
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
If you enjoyed this workout, why not subscribe to this channel
🔵For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
See you in the next video.
ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹ
Strap into whatever Indoor Rowing Machine you use - and get ready to burn a LOT of calories and sweat a lot while you join me for a 90 minute RowAlong.
BOTTOM / MID / TOP Tier Workout - You effort changes with your starting pace
Row 20spm for 6mins at 2K+18-22 Row 24spm for 6mins at 2K+12-15 Repeat until end.
Start on the slower end of the pace guide for an easier / fitness 'engine building' row - start on the faster end of the pace guide for performance gains.
Apart from the first 20spm split, all of them start with 10 POWER STROKES (I don't want you to risk pulling something by starting the row with 10 power strokes, so please do wait until the second time you do the 20spm chunk).
There could be a chance that you'll cross the 21097 half marathon distance during this row if you are close to that pace. If you think this may be the case, you may want to enter 21097m into the monitor, rather than 90 minutes. Then, if you finish before the RowAlong workout finishes, just reset the monitor and do a Just Row to finish. Or if you think you'll need a couple more minutes, just keep rowing at 20 or 24 spm during the cool down and chat - until you hit the right distance. Just be sure to add a cool-down when you're done!
Then go oto the log.concept2.com website and enter your time. If you don't know how to get a verification code - get in touch and I'll tell you what to do.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
TIMINGS FOR THE ROW:
00:26 Intro Chat describing the Podcast Row 03:59 Warm Up Starts 07:59 Stretch / move / hydrate while I recap the row 10:56 Main Session Begins 1:40:56 Main Session Ends - have a drink 1:41:56 Cool down and end chat (4 mins total)
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
BOTTOM / MID / TOP tier workout - depends on your start pace for this 85 minute RowAlong
Row the 85 minutes like this:
7mins at 18spm and 2K+20-24 6mins at 20spm and 2 seconds faster 5mins at 22spm and 2 seconds faster 4mins at 24spm and 2 seconds faster 3mins at 26spm and 2 seconds faster 2mins at 28spm and 2 seconds faster 1mins at 30spm and 2 seconds faster
Then 30 seconds - either stopped, and taking a rest - or just light recovery rowing - or start at the 18spm pace you did before.
Then repeat the above, including the 30 second option
Then do it all one more time - without the 30 second option
How tough this row will end up for you depends on how you start the 18spm section. If you go for the faster end (+20) then this is going to get close to a TOP tier row by the time you hit the 26spm - before giving you a chance to recover when you go back to the 18spm sections again. If you choose 2K+22 - then it'll be a good solid slog of a workout - that'll test you, but not push you over the edge. And if you choose to start at 2K+24 - you should have a much easier time of it.
*MONITOR PROGRAMMING* The easiest way is just to do a Just Row for the warm up - then programme in 1:25:00 for the main row, and then another Just Row at the end for the cooldown. But if you want to programme in the entire session here are the interval times to punch in to the monitor:
4:00 (Warmup) 1:41 (Rest - Stretch / move up and down the rail) 1:25:00 (Main session) 0:54 (Rest - have a quick drink) 2:00 (Main Cooldown) 1:30 (My end chat - continue cooling down if you wish)
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
BOTTOM to MID Tier Workout (Depends on your pace)
Start at 18spm for 8 mins - then go to 20spm for 8 mins. Repeat these two splits, then row 4 mins at 22spm and 4 mins at 24spm.
Repeat all of this - and that's 80 mins done. Sounds complicated, but in reality - it's not really, and it sure does make 80 minutes fly by!
Pace Guide: 18spm at 2K+20-22 20spm at 2K+18-20 22spm at 2K+14-16 24spm at 2K+12-14 Effort = 5-7/10 Speech = Comfortable
❗ If you want a tough workout to train for a 30min / 10Km / 60min or even to prep for a Half Marathon - then go for the faster option of the pace guide. If you want to keep this as an engine building, core fitness improving BOTTOM tier row - go for the slower end of the pace guide. ❗
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
BOTTOM to MID Tier Workout (Depends on your pace)
Pace Guide = 18spm 2K+20-22 / 20spm 18-20 / 24spm 12-14 Effort = 5-7/10 Speech = Comfortable
If you stick to the slower end of the pace guide here, it should fluctuate from a BOTTOM to a MID tier workout by the time you get to the end of the 24's, but then you get back to the BOTTOM 18spm 5 minutes again, so this can be very manageable - even at the 75 minutes duration. If you go on the faster end of the pace guide, it's great training for a 60min / 10Km or 30 min effort - as the 24's will make you feel it a lot more.
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
BOTTOM to MID Tier Workout (It all depends how you want to pace it)
There's no warmup before this workout, as the first part of it incorporates a 'living' warmup. It's a 70 minute row, broken into sections. You 'row out' through a series of splits, then 'row home':
10 min at 18spm - start 2K+24 - build to 2K+20
5 min at 24spm - 2K+12
5 min at 18spm - 2K+20
5 min at 26spm - 2K+9
5 min at 18spm - 2K+20
1min at 28spm - 2K+5 / 4 min at 18spm - 2K+20 (Do this 1min/4min another 3 times)
5 min at 26spm - 2K+9
5 min at 18spm - 2K+20
5 min at 24spm - 2K+12
5 min at 18spm - 2K+20
It looks complicated, like there's a lot going on - but there isn't really. And, I'll talk you through it - letting you know when to change stroke rate, and what pace to row at.
❗ If you want to make this a bit easier, back off the pace by 1 or 2 seconds, and that should keep this row closer to a BOTTOM tier row. Rowing as above - even though it incorporates lots of 18spm work, due to the duration and the pace of the others, will make it a MID tier row ❗
Regardless though - this row just flies by. The change ups and down through rates and pace means you're only ever looking at 5 minute chunks really (well, after the warm up anyway). A really good row that won't drain you, or leave your muscles unable to do anything the next day. Trust me, I know - as I had to do this twice over successive days due to an audio error!
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
BOTTOM to MID Tier Workout 🚣 65 minute stroke ladder 🚣♀️ 18/20/22/24/26/24/22/20/18/20/22/24/26spm
Pace Guide = Start at 2K+20-22 then 2sec faster for each rate increase (a bit faster if you want it to be tougher) Effort = 5-7/10 Speech = Comfortable - mabe tough during the 26spm
❗ This is another 'choose your own adventure'. If you want to have a good workout, but not make it too high end, start at 18spm, and increase 2 seconds per rate increase. If you want it to be tougher, then start at 2K+20 - and when it comes to the 24 - increase 3seconds, and same for the 26. ❗
Your journey back down the ladder - you reduce the pace you increased. So if you added 3 seconds from the 22 to the 24, then reduce 3 seconds from the 24 to the 22. In the end - the fact you're rowing for 65 minutes makes this a tough workout regardless of how you adjust your pace. But you can really rip into this one if you want by starting faster and adding the extra turbo boosts for the 24 and 26!! Great row for those looking to improve their 30 minute and 10K times.
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
You Choose your Tier Workout 🚣 Row for 60 minutes at 24spm 🚣♀️
Bottom Tier Pace Guide = 2K+18-20
Mid Tier Pace Guide = 2K+15-16
Top Tier Pace Guide = 2K+10-12 or faster
Effort = 5-6/10 Speech = Comfortable
HR MAF = 180-age HR % = between 65 and 75% maxHR
Pace this for the kind of session you would like. So you can do this once as a Bottom tier, then come back another time and do it at a MID tier, and then again for more of a time-trial approach as a top tier, where you'll be loading the power to go faster at 24spm. In this one, I give an overview of the rowing technique - and I then explain how you workout your 2K training pace (for those who don't already know) before going through the various aspects of technique in more detail.
On a row like this, where fatigue can set in and derail all your best efforts to hold a good technique, it's important to refocus your mind on how you're rowing as the session progresses.
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
BOTTOM Tier Workout Row 55mins at 20spm - take 5 power strokes every five minutes
Pace Guide = 2K+18-22 for most - then at least 3sec faster for power strokes Effort = 5-6/10 (7-8 for power strokes) Speech = Comfortable
Pick your pace for the main chunk of the row for how you're feeling. If you think you can get through a 55 minute row at 2K+18 - then maybe start there, but don't worry if the power strokes mean you need to back off as the row continues. If you are unsure, just start at the 2K+22 range - that's where I sat for the last 20 minutes of the row, and I got a really good bottom tier work out from this. If you're not used to rowing using a 2K training pace, then look at the video on this channel which explains it - or head to my website: https://rowalong.com/what-is-2k-training-pace/
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
50 minutes, changing through 18/20spm every 5 minutes - BOTTOM TIER WORKOUT
After a guided 4 minute warmup, I take you through a 50 minute row. In the first 10 minutes, I give a global overview of the Rowing Stroke. Describing the stages of the stroke, and the best position to be in for an efficient, powerful stroke which, when done right, should protect you from injury. For the 40 minutes that follow, I 'deep dive' into these positions, explaining them in more detail - including tips on how to achieve that position, and also the dangers to look out for when not hitting the position correctly.
The pace for the row for anyone who works on a 2K based training pace is 2K+20-22 for the 18spm sections, and 2K+18-20 for the 20spm sections. But if you're not used to rowing to a set pace, just do it at an effort level that means you can get as far through the row as you like. The beauty of this row, is that if you've never rowed for more than 10 minutes - you can come back to this row, do it again, and try to get to the 15 minute mark to learn more information - then 20 / 25 and so on. Until you build the strength and fitness to get through the whole 50 minutes. Follow along with me for the stroke rates, and just try to do what I'm explaining with the stroke.
You may not get this the first time you try - but rowing is all about practise and repetition. The more you come back to this row and try to improve your technique, the better you'll get at indoor rowing.
BOTTOM Tier Workout Pace Guide = 2K+20-22 / 18-20 Effort = 5-6/10 Speech = Comfortable HR MAF = 180-age HR % = between 65 and 75% maxHR
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
45 minutes, changing through 18/20/22spm every 5 minutes - BOTTOM TIER WORKOUT
Pace Guide = 2K+20 / 18 / 16 - But importantly, whatever pace lets you complete the row Effort Guide = 5 then 6 Speech = Mostly constant
❗ Although I've given a pace guide above, I want you to do this at a pace that you know you can complete it. Even if you start the first 18spm at 2K+20 - by the time it comes round again, if you think you have to drop to 2K+22 - that's fine. As long as you go faster than that for the 20 then the 22 - that's all that matters. ❗
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
30mins alternating 20/18spm every 5 minutes - BOTTOM TIER WORKOUT
Pace Guide = 2K+20 and 18 Effort Guide = 5 then 6 Speech = Mostly constant
❗ Although I've give a pace guide above, I want you to do this at a pace that feels like a recovery row rather than anything approaching effort. Assuming you have a 2K in your legs from yesterday, this is a very low intensity workout designed to flush out your legs and hopefully help with any soreness. ❗
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
10 min Warmup then 2000m Test - SEE DESCRIPTION!
Pace Guide = 2K - hopefully better! Effort Guide = 10 Speech = Not likely!
❗ This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗
This podcast is slightly different to others. It starts with the warm-up - but then there are different pace sections through the duration of this podcast. Starting at 12 minutes all the way down to 6 mins 30 seconds. Once you've finished the warm-up, skip the podcast to the closest 2K duration you think you'll be rowing for:
00:00 - Intro 02:20 - Warmup 12:03 - Pace video times 12:45 - 12 minute pacer 33:06 - 11min30 pacer 52:55 - 11 minute pacer 01:12:16 - 10min30 pacer 01:31:07 - 10 minute pacer 01:49:27 - 9min30 pacer 02:07:16 - 9 minute pacer 02:24:36 - 8min30 pacer 02:41:27 - 8 minute pacer 02:57:46 - 7min30 pacer 03:13:37 - 7 minute pacer 03:28:58 - 6min30 pacer
Pacing is up to you. You might want to start at your most recent 2K time and see how you feel. You might want to hold that 2K time for 1500m and then sprint the last 500m. You might want to start at 2K-1 then go 2k+1 / 2K+1 and finish with a sprint. Or if you're really confident, you may just want to pick a pace you think you can hold - it go for it. No matter how you approach it - just make sure you don't go out TOO fast and end up with a slower time than before!!
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
1min at 2K rate and Pace then 19 mins at 18spm and 2K+20 to 22 - BOTTOM TIER WORKOUT
Pace Guide = 2K then 2K+20-22 Effort Guide = 9 then 5/10 Speech = Mostly ok (after the first minute)
❗ This is a 'stirring of the tanks' row to prep you for the next session, which is the 2K test. The first 1 minute should feel like a lot of hard work, but the next 19 minutes should feel very simple. ❗
There is no rest between the 1 and the 19minute efforts. If you want exact data for that first 1minute, either set your monitor to 1min then 19min with 0 rest in between, or set it to 20 minutes with 1 minute splits.
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
7x 5mins at 20 Strokes Per Minute - BOTTOM TIER WORKOUT
Pace Guide = 2K+18-20 Effort Guide = 5-6 Speech = Mostly comfortable
❗ This is a continuation of the prep week before the 2K test. So this is meant to just keep the gears turning and powerful without draining you of energy. ❗
🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
7/5/3/1mins - MID TIER WORKOUT
Stoke rate goes up between each interval - 24/26/28/30 Pace Guide = 2K+12/9/5/2 (But I'd prefer max effort on the last one) Effort Guide = start 6-7/10 - will end closer to 9.5-10/10 Speech = Not constant
❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. That last interval is the only time you should really feel pushed.
🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
3 x 12mins at 18spm - BOTTOM TIER WORKOUT
Pace Guide = 2K+20-22 Effort Guide = 5 / 10 Speech = Mostly comfortable
❗ This is session 1 of Test Week. Session 5 this week is a 2K test, so it's important you don't sap your energy before that. But at the same time, you need your body to stay tip top for speed and fitness. So this session is an 'Activation' session which greases the gears so to speak, keeping you topped up but not depleting your energy ❗
So with that in mind, if you're rowing this as part of Week 4's test week - do not push this session. You need to make sure you have all the energy in your body for the 2K test in Session 5 (or wherever it occurs for you depending on how many training days you have)
🚥If you want to programme your monitor as a 3 x 12 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
20mins at 28spm - MID TIER WORKOUT
Pace Guide = 2K+9-12 Effort Guide = 7-8 (Maybe dipping into 9) Speech = Not constant
❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. But also one where the stroke rate vs pace is important. This is meant to feel like how you'd feel during a hard 5K row. Not PB - but only about 3-6 seconds (per 500m) slower than 5K PB pace. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. With this being a higher rate piece, I figured it was important to keep you right when it comes to technique - so I address this in chunks through the row (rather than dumping it all on you at once!!) My dinner plans are discussed in the last 30 seconds. :-)
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
4 x 10mins at 20spm - BOTTOM TIER WORKOUT
Pace Guide = 2K+18-22 Effort Guide = 5-6 Speech = Mostly ok
⚠ I didn't do a # callout in this video - as a test to see if anyone reads this bit - I thought I'd stick in in here: #readthedescription ⚠
❗ This is a good recovery low end BOTTOM tier workout. I held +18 the whole way, and actually felt I'd gone too hard at the end. So let yourself recover after the S4 top tier workout. ❗
Use this as a chance to work on your consistency and technique while also building your engine - ready for the faster stuff.
🚥If you want to programme your monitor as a 4 x 10 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA
Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
12min 10min 8min at 26-28spm - TOP TIER WORKOUT
Pace Guide = 2K+7-8 Effort Guide = 8/10 ending at 10/10 Speech = Tough!
❗ This is the most top tier session yet. Holding 2K+7 (or 8) fro 12 minutes, then 10 minutes, then 8 minutes isn't going to be easy. This is only 1 or 2seconds slower than your 5K pace - and you'll be going for a good 10 minutes (or more) longer than a 5K. ❗
So 'TOP' in fact, that when I told my coach about this session, he said I'd got it wrong and programmed it too fast. The session that this has been inspired by on the Pete Plan is the 3Km 2.5Km then 2Km distances - with the same amount of rest. And though loath to give proper pace guidance, when pushed, he does suggest around 5K+1 pace. My pace for this was 2K+9 - Giving myself a 2 second buffer to allow me to talk through the video.
As each interval progresses, you'll get to a point where you'll expose yourself to 2K 'hardship'. But then you'll have a rest for 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. It allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
🚥If you want to programme your monitor as a 12/10/8 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: https://youtu.be/2vGTy9mtaLA 🚥
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
30 mins at 18spm - BOTTOM TIER WORKOUT
Pace Guide = 2K+20-22 - No faster (until the end if you wish) Effort Guide = 5-6/10 Speech = Comfortable
❗ An important return of the 30 mins at 18spm session. These lower rate, slower rows - today is 2K+20-22 - are so important for building the fuel tank and engine you'll use to be able to maintain your speed in the 2K. DO NOT PUSH THESE SESSIONS! As easy as it is to let your ego take over and go faster, as it's really easy to go faster on this kind of session - please don't - as you'll undo a large part of the benefits of this session if you do. ❗
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
4 x 4mins at 30spm - MID TIER WORKOUT
Pace Guide = 2K+1 - No faster (until the end if you wish) Effort Guide = 8 (will end closer to 9.5-10/10) Speech = Not constant
❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗
(Although I do suggest how to turn the last interval into something resembling a 2K race plan - I completely stumble over myself as I explain it - but hey - it'll entertain you in the rest period!!)
The point of this workout is to that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
🛑 The 5 minute rest is there to help you recover from the 2K+1 pace ready for the next interval. If you feel that the rest periods are too long, I'd guess that you're not going at 2K+1 pace. The first rest may seem like it's too long - but it's just as important as the next two in terms of getting you through a total of 16 minutes rowing at only 1 second slower than 2K pace - while still maintaining a MID level workout. 🛑
As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
🚥If you want to programme your monitor as a 4 x 4 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: https://youtu.be/2vGTy9mtaLA🚥
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
30mins at 26spm - BOTTOM TIER WORKOUT
Pace Guide = 2K+18 Effort Guide = 6 Speech = Mostly OK.
❗ As I started this workout, I questioned the use of going 6spm faster than than what I'd usually row 2K+18 at. But by the end, it made sense. So please do try to stick to this stroke rate with a lighter pressure. ❗
This one won't feel too stressful on the muscles, but due to the higher stroke rate, you may find your cardio side of things is a bit more stressed than if you were doing this at 20spm.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
24mins at 26spm - MID TIER WORKOUT
Pace Guide = 2K+10-12 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant
❗This is a solid MID workout. Better described as plain old 'Hard'. If you don't stick to the pace guide, you'll slip into TOP tier for it. I don't know if it was just the heat, but I start this one at 2k+10 - and really suffered because of it and had to drop to -12. ❗
The point of this workout is that it will feel hard. +12 is 3 seconds slower than my PB pace, so there should be room in here to work hard, and not be destroyed. Much harder than a BOTTOM tier - but even with the heat, it still wasn't a full on TOP tier effort. This session is equivalent to the 'Hard Distance' workout in the Pete Plan - where you're advised to cover 5/6000m at a hard effort. You don't have to stick to my stroke rate, or to my pace guide - just make sure this workout is a HARD effort, and you don't back off.
🚥There's nothing tricky about programming your monitor this time round - just punch in 24 minutes, and start when I start 🚥
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
2 x 20mins at 18spm - BOTTOM TIER WORKOUT
Pace Guide = 2K +20 Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup
Pace Guide = 2K+20-22 Effort Guide = 5 / 10 Speech = Talk away
❗ This is a Bottom tier workout to set you up for Session 6. This should give you a chance to build your fitness, work out your technique, and get a lot of sweat on the floor! ❗
The point of this workout is that it should feel like a good solid amount of time on the machine. At 18spm, you'll need to put some pressure through the footplate to keep to pace, but the recovery time at such a low rate means that this should be ok for the 2 intervals. If you feel like you're blowing up, slow down by 2 seconds.. Take your time to analyse technique. If you have a mirror, try to check yourself out. If you have a camera, video one or both of the intervals. For what it's worth - I was appalled when I watched this back to see just how bad my butt-scoot is before I connect at the drive. Seriously, take a look, and you'll see the seat slide a good 4 inches before I connect. At the end of the row, I moan about my shoulder again. And I think this butt-scoot is the reason for it.
🚥If you want to programme your monitor as an interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 x 20mins with 2 minute rests.🚥
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
1/2/3/4/3/2/1min Pyramid with rests - TOP TIER WORKOUT
1 min / 1:30 Rest 2 min / 3:00 Rest 3 min / 4:30 Rest 4 min / 6:00 Rest 3 min / 4:30 Rest 2 min / 3:00 Rest 1 min / Finished
Pace Guide = 2K Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup
❗ This is very much a top tier workout. But don't be fooled. You'll consider the first two intervals easy with the rest you're provided. DO NOT push these first intervals - as you'll pay for it in the next intervals. Stick to 2K pace on the way up the pyramid - and by all means go faster on the way down. ❗
The point of this workout is to progressively exhaust you. By the time the 4 minute interval hits, you should be right at the enge of holding on. But you shouldn't need to give in. The rest periods may seem long, but they're there to help you recover enough for the next interval. Remember, you're doing all of this at 2K Pace. If your average is 2:00 per 500m, you'll be rowing 4K in total - twice the 2K you're pacing. So this will take it out of you. Let the rests recharge you so you can continue.
🚥If you want to programme your monitor as an interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 minute rests.🚥
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
3 x 12mins at 24spm - BOTTOM TIER WORKOUT
Pace Guide = 2K+18 Effort Guide = 5-6 Speech = Mostly comfortable
❗ 2K+18 pace at 24spm will feel very light. But that's the point of this workout. To almost spin out your stroke. Get you used to the higher rate, but not putting in the big power. This will give you an active recover to reset your body and build the energy you'll need for session 4. ❗
🚥If you want to programme your monitor as a 3x12 minute interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 minute rests.🚥
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
4 x 8 mins at 28spm - MID TIER WORKOUT
Pace Guide = 2K+5-6 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant
❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.
🚥If you want to programme your monitor as a 4 x 8 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. When you're doing this workout again, and you're not doing it as a RowAlong with this podcast, set the proper rest periods on your monitor. 🚥
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
30 mins at 20spm - BOTTOM TIER
Pace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Mostly ok
This is a very popular BOTTOM tier workout. It may not be the most exciting row you'll ever do - but it's certainly one of the most important. The low rate slower pace will not only give you time during the stroke to focus on technique - but the foundation fitness and the calorie burn you'll get from this are the real winners here. Please try not to push this. It's very easy to go 2 or 3 seconds faster and not feel exhausted by the end - but by doing so, you'll have pushed into the MID tier range of the heart rate, but you won't actually be getting the benefit of a MID tier workout.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
20 mins at 26spm - MID TIER WORKOUT
Pace Guide = 2K+9-10 Effort Guide = 8 (will end closer to 9.5-10/10) Speech = Not constant
This is a very top end MID workout. If you push the pace too early - you'll tip into the TOP tier for it. I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. If you want to make this a TOP workout - just load 5000m into your monitor, and go for it. But replace the TOP tier workout from whatever week you're doing this.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
3 x 12 mins at 20spm - BOTTOM TIER WORKOUT
Pace guide = 2K+18 Effort Level = 6/10 Speech - you should be ok to talk through most of this
If you want to row with intervals programmed into your monitor, be sure to set the rest to "Undefined" and then press the start button a few seconds before the start of the interval. That will keep us both starting and stopping at the same times.
This workout is designed as a bottom tier. So if you need to go slightly slower than above in order to keep it bottom (I'm thinking 2 seconds) then do so. It's not meant to push you too hard. You'll be hot and sweaty - you'll certainly feel like you've had a good row - but you shouldn't feel worn out at any stage.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
8 x 2minutes with 3:30 rests - Row at 2K pace and stroke rate - TOP TIER WORKOUT
2K pace means 2K pace. Don't go faster until you know you can. But certainly, don't go slower! Effort out of 10 is 10. It might feel like is starts at 9 - but it'll get to 10 quickly! Don't try speaking. Just make noises.
The 3:30 rests are meant to give you recovery enough to go hard each time.
In this podcast, I make references to the poor execution of my haircut. Which may be a bit lost on you through a podcast! If you want to see the video, go to https://www.youtube.com/watch?v=38rYiWcRnP4
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
2 x 20mins at 18spm with 2 min rest between - BOTTOM TIER WORKOUT
Training pace = 2K+20-22 Effort level = 4-5/10 Speech will be easy.
And you'll see from that pacing that this is a very easy row - back to the foundation building. It may seem like you're not working, but by the end of the 40 minutes, you'll have had a good workout which will set you up perfectly for session 4 - which is a TOP tier workout.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
5 x 6mins at 28spm - MID TIER WORKOUT
Pace Guide = 2K+5 Effort Guide = 7-8/10 Speech = Not constant
The point of this session is to your pace and keep it there. The 5 minute rest may seem luxurious after the first interval, but trust me - you'll need every second of it. The rest is there to let you cover as much as possible before going for the same pace in the next interval. And it WILL get progresssively harder - as long as you don't slow down. At times, you'll question whether this is closer to a TOP tier workout - but the rest periods between keep it just in the MID range - a hard workout that may leave you on the floor afterwards, but will not destroy you for long.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
30 minutes at 22 spm - BOTTOM TIER WORKOUT
Pace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Comfortable - or you're going too fast!
❗ The most important part of this workout is that you can get to the end of it without feeling anywhere near destruction. Even if you have to go slower than the pace guide above, that's fine. You'll have had a good workout from this session - but it shouldn't have felt HARD - leave the HARD rows for the MID and TOP Tier workouts.
DON'T PUSH THE SLOW STUFF - PUSH THE FAST STUFF!!❗
For more information about the 2K training plan, go to https://rowalong.com/rowalong-training-plan/ where the structure and intention of this plan is covered fully. This episode starts off with a minute or so of introduction to the plan, which covers most of the principles of training - but if you want more info, please go to the website.
00:00 - 01:58 - Intro to the Plan 01:58 - 03:03 - Intro to W1S1 Workout 03:03 - 08:13 - Warmup and recap 08:13 - 38:13 - Workout 38:13 - END - Cooldown and Outro
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
In this episode, I talk to you rather than row with you. But at just under 8 minutes long, you may want to strap in and listen to it while doing a warmup for a session.
Ahead of uploading the RowAlong sessions for the 2000m training plan, I wanted to talk about the importance of Baseline testing.
Baseline tests are vital if you want to know how you progress through your training plan, whether it's a 2K or a 5K or any other distance. But they also give you an up to date training pace to work from so you know how fast to row the sessions at.
To know more about the RowAlong training plans, head to www.rowalong.com - To check out the RowAlong videos on YouTube, head to https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg/videos
Although the references and rows all discuss a Concept2 rowing machine - you don't have to use one. The pace guides may be slightly different if your display isn't the same as a Concept 2 - but you should be able to work it out - even if you just use the Effort / 10 scale that I provide in the workouts.
MID Tier Rowing Workout - 30minutes at 24 strokes per minute
Pace Guide = 2K+12-14 Effort Guide = 6-7/10 Speech = Not constant - but you'll be able to talk
❗ This is a solid MID workout at the paces above. But of course, you could try maxing out the stroke power and take it into a TOP tier workout, or back right off (2K+18) and just use it as a recovery row at a higher rate ❗
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
TOP Tier Rowing Workout on a Concept2 Rowing Machine
After a 10 minute warmup:
Row 4 x 30 seconds with 60 seconds rest at 30spm
Row 4 x 30 seconds with 45 seconds rest at 30spm
Row 4 x 30 seconds with 30 seconds rest at 30spm
Row 60 seconds as fast as you can at 30spm
You don't have to use a Concept 2 - any rowing machine will be ok. But you may need to refer to the effort guide below if the monitor doesn't show you /500m pace.
Pace Guide = Fast as possible while holding 30spm (Likely to be average 2K pace - hopefully faster) Effort Guide = 9-10 Speech = Not constant
❗ You need to push as hard as possible on each interval to make this a TOP tier HIIT workout. If you back off, you've missed the point. As the rest periods shorten, you still need to hold or improve your pace. Especially so for the final one minute. The rest periods are mostly generous, so be sure to put everything into this TOP TIER WORKOUT❗
🚥If you want to programme as an interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
MID Tier Rowing Workout - 30mins / 2mins / 1min Slow / Hard / MAX
After a 4 minute warmup:
Row 30 minutes at 20spm and at 2K+18
Rest 2 minutes
Row 2 minutes at 24spm - HARD (at least 2K+8-10)
Rest 2 minutes
Row 1 minute at 30spm at MAX effort (faster than 2K pace)
This row was provided by Fitness Matters - go to FMRowing.com to check them and the WOW out.
I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required.
And I'll keep you company along the way with various ramblings. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.
www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me.
And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com
MID Tier Rowing Workout - 16 / 12 / 8 / 4 mins with 2 min rests between each This row decreases in time, but increases in effort.
After a 4minute warmup:
16minutes at 18 strokes per minute - paced at 2K+20 (6/10 effort guide) 12minutes at 20spm and 2K+18 (7/10 effort guide) 8minutes at 22spm and 2K+15 (8/10 effort guide) 4minutes at 24spm and 2K+10 (9-10/10 effort guide) Each interval has 2 minutes rest between
The first 18spm will feel easy-ish. If it's really easy, you're going to slow. If it's really tough - you're going too fast.
As always, just keep in time with me and you'll hit the stroke rate. You need to be sensible about setting your initial pace for the 18spm as the increases of 2 / 3 / 5 seconds are all based on that.
If you don't know your 2K pace guide - row 2000m as fast as you can. Then either look at the monitor, or calculate what the average time to cover 500m is for that row. So if you rowed 2000m in 8:00 - the average would be 2:00 for each 500m - even if you started out at 1:50 and ended up at 2:10 - the average is still 2:00 if it took you 8:00. If you are setting pace purely by perceived effort - you need to be honest with yourself.
If you want to find out more about what I do here, go to www.RowAlong.com and/or search out RowAlong on Facebook. I also have www.indoorrowinginfo.com which covers all things indoor rowing. Happy rowing, and stay strong!
No rowing in this one - although feel free to listen to this while rowing a 20 minute session.
This episode is all about a description of what drag factor is - why it's there - and importantly, my take on where to set it. It's not a short chat! But in order to cover it fully - it needs to be full. A full text description can be found at https://www.rowalong.com/drag-factor/ However, here's a summary of the video:
++++ 1) What is Drag factor? +++++
What it isn't, is a coarse resistance like you may find on a spin bike. The lever on a Concept 2 adjusts the amount of air that gets into the cage. More air, the heavier the stroke feels. Less air, the lighter. The monitor interprets this difference in weight as 'Drag factor'.
++++ 2) Why have it? ++++
a) To make sure every machine you row on feels the same 'weight' b) To allow competition on different machines.
a) The weight of the stroke is controlled by the amount of air that gets into it - so it stands to reason that if it's dirty - less air will get in. (Take a few strokes on a machine set to 10 - then throw a towel over the front of a machine with the lever still at 10 - it'll suddenly feel REALLY light) So if you compare a clean machine and a dirty machine - setting the lever to 6 on both machines will let in different amounts of air. A clean machine at lever 6 may be 130 Drag Factor. A dirty machine may only be 100. So the dirty machine might need the lever at 9 to allow in enough air to achieve a Drag Factor of 130. To this means that by looking at the drag factor (menu / more options / Display Drag Factor) I can make my machine at home, one in a gym, on a race floor etc - all feel the same 'weight' by setting it to the same number.
b) By knowing the drag factor, the gubbins inside the PM monitor knows the amount of power you're putting into the machine against the weight of the stroke. (over simplification). And this makes all machines even in a race. Think of it like a race up 100 steps. Two people, side by side have to run up those exact same steps. One does it by taking it one step at a time - the other does it by doing it 4 steps at a time. They both have to cover the exact same effort - it's just HOW they do it that's different. One takes lots of smaller efforts, the other takes fewer but harder efforts. And that's the simplest way to think of low and high drag factors. A DF of 90 is taking the steps one at a time. A DF of 220 is taking them four at a time. So if you both have to cover 2000m, the way drag factor and the Concept 2 monitor work out the power requirements, you both need to put in the same amount of effort, just with a difference in the weight of the stroke and how the competitor deals with that weight.
++++ 3) Where should you set it? ++++
Most seasoned rowers, and indeed many rowing organisations will state that you should set it to 130. (Some suggest 115 for lightweights and women) And you know what, that's a great start - but you might want to tweak to feel more comfortable. The key to setting your drag factor (DF) is: 1) Can you row without injury. 2) Can you use both cardio and muscle systems efficiently. 1) If you have a DF that's too high, there's a good chance you're fighting against the weight of the flywheel by grabbing early with the arms, and bending them too early - risking injury to the forearms, shoulders and upper back. You may also be leaning back way too early in the stroke as you fight against it, taking the power of the stroke into your lower back, this not only risks injury to your lower back, but shifts the balance of what muscles you should be using. 2) In a race, the ideal is to put every ounce of energy into it - so you know you've tried your best. If you have the DF set very high - you'll likely find that your muscles will run out of juice way before you get to exhaust your cardio system. If you have the DF set very low - you'll find the opposite. Cardio will be sky high but your muscles will still have their power stores. So what you really want to find is a 'Baby Bear' setting. Once that will allow you to empty muscle power and cardio system into the machine - with not one drop left by the end of the race (which is, to be fair, a rather unpleasant end - but the only way you'll win the race!) You can test your 'baby bear' setting by rowing 1 minute at 24spm at FULL POWER at different drag factors (making sure you've recovered full for each). The furthest distance you can cover is the best DF for you right now. However, if you're much higher than 150 - check you're not doing this with bad technique.
====SUMMARY====
What all of this means, is that if a luddite in the gym tells you you're not working hard enough because it's not at '10' - they're wrong. Think about the race up the steps. At the same time, if someone says "Set the lever to 6" - they're wrong. Think about different machines, how dirty they may be - and how the towel over the cage of the machine alters air flow when set to 10.
Pick YOUR drag factor. And on every machine, set the lever to give you THAT number.
MID Tier Rowing Workout 60 Minutes at Varying Rate and Pace (see below)
I've done this as a MID tier, but if you increase or decrease my suggested pace guide, it'll easily tip into TOP or BOTTOM if that's what you'd prefer.
❗ Make sure you're hydrated before starting this workout. It's 60 minutes of solid rowing. There are 'easy' intervals throughout where you could stop for a drink - but this workout is designed for you to get through in one go❗
Intead of making a 60 minute session a simple 6x10 or 10x6mins - I've mixed this one up to keep it interesting. The hour flew by for me:
8 minute Warmup (18spm 2K+20-24) 2 x 30 seconds at 24spm at 2K+12 with 30 second easy in between 4 minute Easy (18spm 2K+20-24) 5 x 30 seconds at 30spm at 2K pace with 30 second easy in between 4 minute Easy (18spm 2K+20-24) 10 minutes at 26spm at 2K+9 to 12 4 minute Easy (18spm 2K+20-24) 5 x 30 seconds at 30spm at 2K pace with 30 second easy in between 4 minute Easy (18spm 2K+20-24) 10 minutes at 26spm at 2K+9 to 12 4 minute Cool Down(18spm 2K+20-24)
I certainly needed to stay on the back end of the pace guide towards the end. The first 10 minutes at 26spm went well - but once the second set of 5 x 30 seconds at 2K pace hit, I couldn't hold the next 10 minute effort at the same pace.
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com See you in the next video.
MID Tier Rowing Workout 10 min / 5min / 10min at 20/28/20spm In this workout, you'll row 10 minutes at 20spm at then 5 minutes at 28spm followed by another 10 minutes at 20spm.
My pace guide for this is: Row the 10 minute intervals at your current 2K Average + 18 seconds - and the 28spm at 2K+8
If you don't know (or use) a 2K pace reference, then your first 10 minutes will be a 6/10 effort. The 5minutes will feel like an 8 or 9 and the final 10 minutes will probably feel like a 7 in order to maintain the same pace that you did the first 10 minutes at (which is important - don't slow down the pace).
As always, I'm flapping my gums the through this rowing workout, hoping to keep you distracted and entertained - although the 5 minute interval gets a bit light on chat while the intensity is up there. It's not a really hard workout - the 20spm intervals making it a medium effort - but the 5mins at 28 will get you working hard before the final 10 minute.
Remember, these were originally made for YouTube - so there are a couple of times I talk about watching the video on YouTube or KinoMap - but don't worry, just listening to the row will still give you as good a workout (when you RowAlong with me of course!! Just listening isn't enough!!)
If you stick to your correct pace, you'll be ok. If you go out too hard, you won't.
If you want to know your average 2K time so you can work out a pace reference: Row 2000m as fast as you can. Your monitor will show you the overall average time it took you to cover 500m (shown as /500m) that's your average. So if you did it in 7:40 - your average would be 1:55 for each 500m - even if you were faster or slower during the row, this is the AVERAGE. So when I say "2K + 18" in this row, that would be 1:55 +18 (2:13).
For more about what I do, go to www.RowAlong.com for more about Indoor Rowing in general, mostly focused on the Concept 2 rowing machine, go to www.indoorrowinginfo.com
Keep on keeping on!
TOP Tier Rowing Workout 8 x 2mins at 30spm and 2K Pace
After a 4 minute warmup, row:
Row 8 x 2minute intervals with 2 minute rests between. All intervals at 30 strokes per minute. 2K Reference Pace is your 2K race pace Or if you use effort as a reference, it will start at 8/10 - end at 10/10
Not as much talking in this one as usual, as rowing at 2K pace makes it harder to talk! But don't worry, usual chatter during the rest periods!
Keep up with the sound of my stroke for stroke rate along with your monitor display - and try to keep the same pace or better the whole way through. You may rate higher than 30spm when you row a 2K time trial, in which case you may not quite hit your 2K pace on each interval. However, do still try to do so - it'll be added training for you.
Remember to set your drag factor before you start this piece. And then leave it there. Rest periods can be active or stopped -- it's up to you.
As always, if you want to know more about what I do, go to www.RowAlong.com and if you want to know more about everything indoorrowing related, go to www.indoorrowinginfo.com Finally, leave a comment, subscribe, click like etc. It means a lot to see how you respond to what I'm trying to do here.
TOP Tier Workout - All depends how you row it 4mins at 2K+12 then 1 minute MAX x 4
After a 4 minute warmup, row:
4 minutes at 24spm and at 2K+12 pace. Then (with no rest) 1 minute at 30spm and MAX EFFORT
Rest 2 minutes. Repeat 3 more times.
This means a 7/10 effort for the 4minutes and a 10/10 effort for the 1 minute if you work on that way of thinking.
Stick to your target - and / or improve. DO NOT BACK OFF.
This session only works if you hold your target. Backing off will not help you get better. As usual stick with me for the stroke rates. (Even when the monitor throws me off)
Go to www.rowalong.com for info about RowAlong and to check out the YouTube videos. Go to www.indoorrowinginfo.com for more about indoor rowing in general Go to www.fmrowing.com to check out the training plan whose Workout Of The Week this is based on.
TOP Tier Workout - All depends how you row it Descending time intervals - From 6:00 down to 0:30
After a 4 minute warmup, row:
6:00 5:30 5:00 4:30 4:00 3:30 3:00 2:30 2:00 1:30 1:00 0:30 With 90 seconds rest between each.
Starting pace should be around 2K+12 - around 7/10 And you should look to go faster on each interval.
I row this at 28spm the whole way through - feel free to follow me, or pick whatever stroke rate gets you to go faster. Just do not slow down!
Go to www.rowalong.com for more information on what I'm trying to do with this channel. Go to www.indoorrowinginfo.com for more info about indoor rowing And go to www.indoorrowinginfo.com/fmmc if you'd like to take part in the FMMC indoor rowing challenge - a year long rolling challenge.
ANY Tier Workout - All depends how you row it 30 x 1 minute at 20spm with 15 sec rests
Recovery Row - 2K+18 (5/10) Hard (Mid Tier) Row - 2K+10-15 (7-8/10) Max (Top Tier) Row - 2K+8 or better (hopefully around 2K+5) (10/10)
❗ This is a perfect row to spend time concentrating on an aspect of your rowing. Be that taking time to focus on technique, or to focus on power. The 15 seconds rests aren't enough to give you a rest - what they're there to do is to give you a chance to refocus your mind on what you're plan is during this row ❗
I like this row for the days when I want to either take it easier due to injury, or I just don't feel like rowing. I usually find about 5-10 intervals in, I start to really enjoy the session and push harder than I started.
🚥It's not really worth setting your monitor to intervals to row with the same monitor display as me. Just set it to Just Row - and let the counter just count up as you row. 🚥
At one point, I mention a video on YouTube of my race during Crash B in 2015. Thanks to Ken for doing the hard work hunting for it for me! https://www.youtube.com/watch?v=zp_3I7gyAtQ
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com See you in the next video.
MID Tier Workout (if you row it how I suggest) This is a 60 minute Row as:
5 minute warm up (around 18spm) Straight into 50 minutes at 26spm and at 2K+15 pace. Every 5 minutes, take 10 power strokes 5 minute cooldown (well, 4:40 really)
Pace Guide = 2K+15 for most - 2K+5 for the power strokes
Effort Guide = 6-7/10 (and 8-9/10 for the power strokes)
Speech = You should be able to talk most of the way through. I sure could.
❗ This is a MID workout that as long as you keep putting in the pressure for the power strokes, will get towards the high end of MID. It's important that if it gets tough, you ease up on the power strokes - NOT the 2K+15 pace. The 2K+15 is the most important part of this row. The power strokes are just there to add some excitement. ❗
It goes without saying - you don't have to row at my pace. You could just use this 60 minute row as company for your own 60 minute session. But you'll see by the end of this that I got a really good, varied workout from it.
If you're loooking for the link for DRAG FACTOR here you go: https://youtu.be/d2pzo0DctpA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com And for my Row555 competition - go here: www.row555.com
MID Tier Workout 4 x 10 minutes with 1 minute rests - all at 24 strokes per minute
Pace Guide = 2K+12-15
Effort Guide = 6-8/10
Speech = Ok/not ok - Depends what end of the pace guide you go.
❗ Ths is your choice. If you go for +12, you'll find that this is a top end MI workout that may almost scrape into a top. If you go for +15 then it's a much easier workout, landing slap bang in the middle of MID tier. ❗
No matter what pace you pick, stick with it. Don't back off if you went for +12 and don't decide to go faser if you chose +15 - let the workout do what it has been designed to do. For the +12 people - that means it's good training for a 6K / 30 min / 60 min or even a half marathon. For the +15 - it's a good solid fitness builder.
🚥If you want to programme your monitor as a 4 x 10 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
MID Tier Workout 8 x 5mins with 1 min rests at 24spm
Pace Guide = 2K+12-13 Effort Guide out of 10 = Starts 6 ends 8 Speech = You'll be able to talk, but not constantly.
❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. And as I discovered, if you do it in the heat, you get top quick too! ❗
The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.
🚥If you want to programme your monitor as a 8 x 5 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 https://youtu.be/2vGTy9mtaLA
As always, follow the sound of my rowing for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com
As these podcasts are the audio stripped out of the YouTube videos - there will be the odd occasion that I refer to something on screen, like a butterfly, or the t-shirt I'm wearing but very infrequently - and not seeing it won't detract from your experience.