Row hard and fast for 45 seconds. Rest 45 sec. Do this 15 times to give your VO2max a boost!  There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR. ➔HR Training Zone = Zone5 - 90-100% of MAX!➔Effort/10 = 10/10➔2K Training pace - 2K-5 or faster Don't worry if you fade as you go through the workout. That's a GOOD SIGN! It means you're working at max, which is unsubstainable. Just keep putting everything into the row that you can. 💓 If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/  A test is more accurate, but this will at least get you going with HR training 💓 ‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this. If in doubt, check with your doctor). ‼‼‼ 🚥00:00 Introduction01:56 Warmup08:27 Main Session25:15 Cooldown and time to stretch while I sign off.🚥<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.

Row hard and fast for 45 seconds. Rest 45 sec. Do this 15 times to give your VO2max a boost! There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR. ➔HR Training Zone = Zone5 - 90-100% of MAX! ➔Effort/10 = 10/10 ➔2K Training pace - 2K-5 or faster Don't worry if you fade as you go through the workout. That's a GOOD SIGN! It means you're working at max, which is unsubstainable. Just keep putting everything into the row that you can. 💓 If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training 💓 ‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this. If in doubt, check with your doctor). ‼‼‼ 🚥 00:00 Introduction 01:56 Warmup 08:27 Main Session 25:15 Cooldown and time to stretch while I sign off. 🚥 Hosted on Acast. See acast.com/privacy for more information.

Row hard and fast for 45 seconds.&nbsp;Rest 45 sec. Do this 15 times to give your VO2max a boost!&nbsp; There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR. ➔HR Training Zone = Zone5 - 90-100% of MAX!➔Effort/10 = 10/10➔2K Training pace - 2K-5 or faster Don't worry if you fade as you go through the workout.&nbsp;That's a GOOD SIGN! It means you're working at max, which is unsubstainable.&nbsp;Just keep putting everything into the row that you can. 💓&nbsp;If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/&nbsp;&nbsp;A test is more accurate, but this will at least get you going with HR training 💓 ‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this.&nbsp;If in doubt, check with your doctor). ‼‼‼ 🚥00:00 Introduction01:56 Warmup08:27 Main Session25:15 Cooldown and time to stretch while I sign off.🚥 Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Get Fit By Rowing - Row 10- MAX Intensity 15 x 45sec

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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Get Fit By Rowing - Row 10- MAX Intensity 15 x 45sec

Get Fit By Rowing - Row 10- MAX Intensity 15 x 45sec

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