RowAlong - Indoor Rowing Workouts podcast

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Sports RowAlong Concept2 HYROX Concept2 Technique Rowing Workouts Fitness Row CrossFit

Player FM - Internet Radio Done Right

14 subscribers

Lagt til five år siden

Innhold levert av RowAlong. Alt podcastinnhold, inkludert episoder, grafikk og podcastbeskrivelser, lastes opp og leveres direkte av RowAlong eller deres podcastplattformpartner. Hvis du tror at noen bruker det opphavsrettsbeskyttede verket ditt uten din tillatelse, kan du følge prosessen skissert her https://no.player.fm/legal.

RowAlong - Indoor Rowing Workouts

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Innhold levert av RowAlong. Alt podcastinnhold, inkludert episoder, grafikk og podcastbeskrivelser, lastes opp og leveres direkte av RowAlong eller deres podcastplattformpartner. Hvis du tror at noen bruker det opphavsrettsbeskyttede verket ditt uten din tillatelse, kan du følge prosessen skissert her https://no.player.fm/legal.

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 do check out how they're often grouped into training plans.

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Hosted on Acast. See acast.com/privacy for more information.

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508 episoder

#Sports #RowAlong #Concept2 #HYROX #Concept2 Technique #Rowing Workouts #Fitness #Row #CrossFit

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RowAlong - Indoor Rowing Workouts

14 subscribers

updated for ca. et år siden

Del

Serier hjem•Feed

Innhold levert av RowAlong. Alt podcastinnhold, inkludert episoder, grafikk og podcastbeskrivelser, lastes opp og leveres direkte av RowAlong eller deres podcastplattformpartner. Hvis du tror at noen bruker det opphavsrettsbeskyttede verket ditt uten din tillatelse, kan du følge prosessen skissert her https://no.player.fm/legal.

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 do check out how they're often grouped into training plans.

Get bonus content on Patreon

Hosted on Acast. See acast.com/privacy for more information.

… continue reading

508 episoder

#Sports #RowAlong #Concept2 #HYROX #Concept2 Technique #Rowing Workouts #Fitness #Row #CrossFit

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1
GET FIT FAST! 10x20 Seconds Max Effort | 1:20 Rests | Row Along 21:35

for 19 weeks siden21:35

21:35

The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣‍♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀 ⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success. Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made. 🔥 Today’s Challenge: ⚡️ 10 x 20-second max rowing sprints ⚡️ 80-second recovery between rounds ⚡️ Stop as soon as your power drops below your target! Give it everything you've got! 🚀 ⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical. 🔴 DISCLAIMER: Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content. 📚CHAPTERS📚 00:00 Welcome & Overview 01:52 Sprint Session Begins 17:49 Two Minute 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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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BUILD POWER + SPEED + FITNESS! Rowing Sprint Challenge 10 x 20 sec / 1:30 Rests 23:51

for 20 weeks siden23:51

23:51

Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential. Today's Challenge: ⚡️ 20-second max efforts ⚡️ 1m30 recovery ⚡️ Up to 10 rounds ⚡️ Stop when below target Quality over quantity - when power drops, you stop! 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information. 📚CHAPTERS📚 00:00 Welcome & Overview 02:31 Sprint Session Begins 20:00 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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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FASTER + FITTER | Day 3 Sprint Rowing Challenge | with 1:40 Rests 23:43

for 20 weeks siden23:43

23:43

Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today! ⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go back and start with Day 1! Today's Session: ⚡️ 20-second maximum effort sprints ⚡️ 1min 40 recovery between efforts ⚡️ Maximum 10 rounds ⚡️ Stop when you can't hit your target! ⚡️ Don't forget to warm up properly! 💥 The Goal: Maintain your Day 1 target numbers Push through increasing fatigue Build sprint endurance Develop mental toughness Remember: Quality over quantity. Stop when you drop below your target - that's the sign your quality is dropping! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information. 📚CHAPTERS📚 00:00 Welcome & Overview 01:53 Sprint Session Begins 20:46 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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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FIT Sprint Challenge Day 2 | Hit Your Target and BOOST FITNESS! 25:34

for 21 weeks siden25:34

25:34

Ready to get fitter and test your power? Today we're back with Day 2 of our sprint series, and things are getting spicy! Same 20-second max efforts, but now with 1m 50 rest periods. The challenge? Hit your Day 1 target numbers... or stop when you can't! ⚠️ IMPORTANT: You MUST complete Day 1 first to set your target numbers! Without those numbers, this workout won't be as effective! Remember: Quality over quantity. It's better to complete 4 perfect sprints than 8 mediocre ones! 🎯 Today's Session: ⚡️ 20-second maximum effort sprints ⚡️ 1min 50sec recovery between efforts ⚡️ Maximum 10 rounds ⚡️ Stop when you can't hit your target! ⚡️ Don't forget to warm up properly! 💥 The Goal: Maintain (or exceed) your Day 1 target numbers Push through increasing fatigue Build sprint endurance Develop mental toughness Remember to use the same metric you chose in Day 1 (meters/calories/watts). Quality is everything - when you drop below your target, that's your signal to stop! Ready to discover how many quality sprints you can maintain? Grab your water bottle, warm up thoroughly, and let's attack this together! 💪 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information. #rowing #rowingworkout #rowalongwithme #sprinttraining #rowinglife #indoorrowing #concept2 #rowerg 🚣‍♂️ CHAPTERS 00:00 - Intro 01:54 - Main Rowing Workout 22:09 - 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!! 🔵🔵🔵 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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5-Day Rowing Challenge - Day 1 - Setting your Target 36:21

for 21 weeks siden36:21

36:21

DO YOU THINK YOU'RE FIT, fast and strong enough? No? Then ROW THIS SERIES! https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y Whether you're looking to crush your 500m time or improve your general fitness, this 5-day rowing machine series will transform you. And if you like the sound of that, this is even better: Each session is simple: just a 20-second max effort sprint followed by plenty of rest (10 times). Row Along with me as we start this one with a gentle warm-up, then I'll guide you through everything step by step. Perfect for anyone who wants to take their rowing to the next level or use the science of HIIT to boost their fitness! 🎯 🔥 Join me for this complete Follow Along series where we'll discover your peak power output. Today we establish your baseline with 10 maximal efforts - but don't worry, there's plenty of rest between each one! Today's Session: ⚡️ 10-minute warm-up to prepare for peak performance ⚡️ 10 x 20-second maximum effort sprints ⚡️ Full 2-minute recovery between each sprint ⚡️ Choose your metric: meters/calories/watts ⚡️ Track your scores as we go 📊 Setting Your Target: Complete all 10 sprints We'll remove your highest and lowest scores Average the remaining 8 results This becomes your performance target for the series! 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information. 📚CHAPTERS📚 00:00 Welcome & Overview 03:15 Warmup Begins 12:00 Sprint Session Begins ☕ 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!! Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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Introduction to the 5-Day Sprint Rowing Series! 4:10

for 21 weeks siden4:10

4:10

Tired of endless steady-state rowing? 💥 Shake it up with this 5-day sprint series https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y to get Fitter and Faster in no time. Whether you're looking to boost your sprint power or just want an exciting way to get fit, these 20-second max efforts will transform your rowing! This video is a short introduction to the main series. Want the secret to faster times AND better fitness? It's not always about long, slow distance. Join me for this series where we'll: ⚡️ Build explosive power ⚡️ Improve your sprint speed ⚡️ Enhance overall fitness ⚡️ Break up training monotony Each session takes just minutes but delivers maximum results. Perfect for anyone training for races or those who want efficient, exciting workouts! 🎯 In this intro video: Complete series overview How to set your targets Equipment setup tips Rest and recovery guidance Safety considerations Ready to discover what you're capable of? Let's get started! 💪 Warmup videos can be found here: https://www.youtube.com/playlist?list=PL8ookhrQKwvK1CdwRYrXckRzBZ2t3gpnp 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information. 📚CHAPTERS📚 00:00 Introduction & Overview 01:32 20-Second Sprint Format Explained 03:08 Training Goals & Benefits 04:02 How the Series Works 04:55 Equipment Setup & Settings 05:35 Stroke Rate Guidelines 05:54 Rest Days & Recovery 06:14 Safety Guidelines & Precautions 06:39 What's Next After the Series ☕ 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!! 🔵🔵🔵 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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🔥 ROWBEATS: 5 x 20s Sprint Intervals | 30-Min Power Rowing Workout 35:41

for 22 weeks siden35:41

35:41

🚀 UNLEASH YOUR POWER: THE ULTIMATE ROWING SPRINT WORKOUT! Ready to transform your fitness with just 30 minutes? This high-intensity RowBeats session combines explosive power with perfect recovery periods, set to energizing house beats. Perfect for ANY rowing machine - Concept2, Aviron, WaterRower, Peloton Row, and more! Why This Workout WORKS: Science-backed 20/40 sprint intervals for maximum power development Perfect rest periods to maintain peak performance Just 20 seconds of work at a time - but make them COUNT! Burns calories long after your workout ends Improves both power AND endurance YOUR EFFORT = YOUR RESULTS! This workout is designed to meet you at your level, but remember: those 20-second sprints are your opportunity to push your limits. The harder you drive, the more you'll gain! I'll guide you through each sprint with clear cues and motivation. Whether you're new to sprints or a seasoned athlete, you'll find your perfect intensity by giving YOUR maximum effort during each work interval. 📚CHAPTERS📚 00:00 Intro + Machine Setup 02:01 Warmup 06:01 RowBeats Workout 33:01 Cooldown 🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵 ☕ 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 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30-Minute CALORIE TORCHER 🔥 Low Impact Rowing Intervals (Any Rower!) 33:05

for 22 weeks siden33:05

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🔥 THE BEST 30-MINUTE ROWING INTERVAL WORKOUT! This low-impact, structured indoor rowing session combines steady-state and power training for maximum efficiency and banging house music as you RowAlong with me. Perfect for Concept2, Aviron, WaterRower, or Peloton Row and More! Ready to enhance your rowing technique? This strategic interval workout includes: 4-minute technique-focused warmup 24 minutes of contrast intervals (2 mins @ 20spm / 2 mins @ 24spm) 2-minute controlled cooldown Every interval is designed to build endurance and power! You'll alternate between controlled base pace rowing at 20 strokes per minute and stronger, powerful pieces at 24 strokes per minute. Perfect for ANY rowing machine - Concept2, WaterRower, Peloton, RP3, Aviron, or others. I'll guide you through each transition with clear cues and form reminders. The magic of this rowing workout lies in its structured approach - the steady 20spm builds endurance and technique while the 24spm intervals develop power and stamina. Whether you're new to the erg or a seasoned athlete, you'll find your perfect intensity by adjusting your power output while maintaining the prescribed stroke rates. Get ready to improve your pacing and build sustainable power through this balanced workout! 🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵 📚CHAPTERS📚 00:00 Intro 02:02 Warmup - 4 minutes 06:02 RowBeats - 20/24 Contrast Intervals 30:25 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 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout 1:20:50

for 23 weeks siden1:20:50

1:20:50

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. ❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout - rowalong 44:28

for 24 weeks siden44:28

44:28

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 10 Power Fives - RowAlong workout 46:47

for 24 weeks siden46:47

46:47

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout 52:59

for 24 weeks siden52:59

52:59

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 8 Stroke Rate Changes - RowAlong Workout 47:52

for 24 weeks siden47:52

47:52

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.❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 7 minutes Sprinting RowAlong Workout 42:24

for 24 weeks siden42:24

42:24

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.❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 6 Even Splits - Rowing RowAlong workout 44:35

for 24 weeks siden44:35

44:35

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 5 x 10 Minute Intervals - RowAlong Workout 1:10:25

for 24 weeks siden1:10:25

1:10:25

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.❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 4 Power Strokes - Rowing RowAlong Workout 46:59

for 25 weeks siden46:59

46:59

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. ❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 3 TABATA 's - HISS / HIIT Rowing Workout 41:27

for 25 weeks siden41:27

41:27

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 2 Fitness Boosters - RowAlong Rowing Workout 48:58

for 25 weeks siden48:58

48:58

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. ❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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12 Rows of Christmas - 1 Spicy Start - RowAlong Rowing Workout 1:07:55

for 25 weeks siden1:07:55

1:07:55

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! Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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Introduction to the 12 Rows of Christmas 2024 - starting 01-Dec-2024 4:12

for 25 weeks siden4:12

4:12

A quick introduction for those who want to do the 12 Rows of Christmas. The main workouts are the same as before, so don't be alarmed if they seem familiar! But I wanted to introduce this series again as there's a Facebook Group to go along with it: Facebook.com/groups/12rowsofchristmas - all about support and tracking how you're getting on with it. Good luck with this year's series! Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 30 - MAX Intensity 56:42

for 25 weeks siden56:42

56:42

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 29 - Low Intensity 53:51

for 25 weeks siden53:51

53:51

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 28 - MAX Intensity 52:40

for 25 weeks siden52:40

52:40

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.❗ The timing of the Graphics is wrong on this - I need to come back and fix it at the end of the month. So please stick to 15 / 10 / 5 - rather than the on screen GFX. 00:00 Introduction 02:20 Warmup 07:31 RowAlong Workout 38:48 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 27 - MID Intensity 54:25

for 26 weeks siden54:25

54:25

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..❗ 00:00 Introduction 02:27 Warmup 07:39 RowAlong Workout 38:45 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 26 - LOW Intensity 53:03

for 26 weeks siden53:03

53:03

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.❗ 00:00 Introduction 02:07 Warmup 07:00 RowAlong Workout 38:07 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 25 - MID Intensity 52:39

for 26 weeks siden52:39

52:39

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 24 - Low Intensity 54:15

for 26 weeks siden54:15

54:15

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. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 23 - MAX Intensity 50:42

for 26 weeks siden50:42

50:42

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣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❗ 00:00 Introduction 02:27 Warmup 07:34 RowAlong Workout 38:16 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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30 Days of 30 Minute Rows - Row 22 - LOW Intensity 55:05

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55:05

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.❗ 00:00 Introduction 02:01 Warmup 07:29 RowAlong Workout 38:50 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

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