Ep 124 - The Best Row if you have Low Motivation to Row

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/rowalongPayPal: 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 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 Sensorhttps://amzn.to/36t0rvO   Wahoo Tickr Heart Rate Sensorhttps://amzn.to/3rgFIn3    Garmin HRM Dual Heart Rate Sensorhttps://amzn.to/3cpKevg   Moofit Heart Rate Sensorhttps://amzn.to/36yXObT  Apple Watchhttps://amzn.to/3an2vGW Floor Mathttps://amzn.to/3akI916    Ski-Erghttps://amzn.to/3tiWJ1N   Bike-Erghttps://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.

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