It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, here it it! But it's a heck of a good row to do as a standalone too!! TOP Tier Workout This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan. For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣‍♀️ 4 x 30 sec / 60 sec rest 4 x 30 sec / 45 sec rest4 x 30 sec / 30 sec rest1 x 1min sprint Pace Guide = Fast as possible while holding 30spmEffort Guide = 9-10 Speech = Not constant <hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, here it it! But it's a heck of a good row to do as a standalone too!! TOP Tier Workout This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan. For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣‍♀️ 4 x 30 sec / 60 sec rest 4 x 30 sec / 45 sec rest 4 x 30 sec / 30 sec rest 1 x 1min sprint Pace Guide = Fast as possible while holding 30spm Effort Guide = 9-10 Speech = Not constant Hosted on Acast. See acast.com/privacy for more information.

It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, here it it! But it's a heck of a good row to do as a standalone too!! TOP Tier Workout This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan. For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣‍♀️ 4 x 30 sec / 60 sec rest 4 x 30 sec / 45 sec rest4 x 30 sec / 30 sec rest1 x 1min sprint Pace Guide = Fast as possible while holding 30spmEffort Guide = 9-10 Speech = Not constant Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Ep170.5 - Indoor Rowing HIIT Workout - 12 x 30sec + 1min Sprint - Also Part of RowAlong 5K plan W5S3

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

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A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information.

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

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Ep170.5 - Indoor Rowing HIIT Workout - 12 x 30sec + 1min Sprint - Also Part of RowAlong 5K plan W5S3

Ep170.5 - Indoor Rowing HIIT Workout - 12 x 30sec + 1min Sprint - Also Part of RowAlong 5K plan W5S3

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