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

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CHAT WITH ME!

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