Ep 141 - 20 minute Rowing Workout - Slow and Fast - Love and Hate

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 EFFORTRepeat 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 Introduction01:10 5 Minute Warmup07:52 Main Session29:03 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/rowalongPayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

But seriously - just keep watching, that's all I ask!! 

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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 Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://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.

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