EP131 - Row Like Football (Soccer)

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 Introduction02:02 Warmup07:56 Main Session55:56 Second Half1:42:06 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/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 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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