Ep 134 - 5 Minute Build Me Up Rowing Workout

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 Introduction02:11 Warmup06:28 Main Session13:21 Cool Down16:01 Stretching

 

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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

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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

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