Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum. This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! 🚣6 x 4mins with 90 seconds rest 🚣‍♀️ ➔HR Training Zone = Zone 3-4➔Effort/10 = Medium intensity 7-8/10➔2K Training page - 2K+12 (See below for 2K pace info) ❗ 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 ❗ 🚥00:00 Introduction02:24 Warmup07:52 Main Session40:55 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 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum. This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! 🚣6 x 4mins with 90 seconds rest 🚣‍♀️ ➔HR Training Zone = Zone 3-4 ➔Effort/10 = Medium intensity 7-8/10 ➔2K Training page - 2K+12 (See below for 2K pace info) ❗ 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 ❗ 🚥 00:00 Introduction 02:24 Warmup 07:52 Main Session 40:55 Cooldown and time to stretch while I sign off. Hosted on Acast. See acast.com/privacy for more information.

Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum. This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! 🚣6 x 4mins with 90 seconds rest 🚣‍♀️ ➔HR Training Zone = Zone 3-4➔Effort/10 = Medium intensity 7-8/10➔2K Training page - 2K+12 (See below for 2K pace info) ❗ 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 ❗ 🚥00:00 Introduction02:24 Warmup07:52 Main Session40:55 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 4 - Hard Intensity 6 x 4mins RowAlong

RowAlong – Indoor Rowing Machine WorkoutsDon't Row Alone, RowAlong Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row. RowAlong delivers fully coached indoor rowing machine workouts where you press play and follow along with me — stroke for stroke. I guide the stroke rate and training intensity while chatting about rowing technique, training tips… and occasionally what I’m having for dinner. It’s structured, progressive rowing training — without the pressure. These are complete follow-along rowing workouts designed for:• Indoor rowing fitness• Rowing machine workouts at home• Concept2 and WaterRower sessions• Beginner rowing workouts• 20 minute rowing workouts• HIIT Rowing Workouts• Performance rowing workouts• Low impact cardio training• Endurance and interval rowing• HYROX rowing I row on a Concept2, but every workout is time-based, so you can use any indoor rower — Concept2, WaterRower, Hydrow, NordicTrack, or whatever’s in your gym or spare room!You’ll hear the familiar flywheel “whoosh” to help guide your rhythm, along with clear stroke rate cues and pacing targets. My job is to keep you focused, distracted, and moving — so you stay on the machine and finish the workout. These sessions are adapted from the RowAlong YouTube channel and work perfectly as standalone audio workouts. Whether you’re training for a faster 2k, building endurance, or just trying to stay consistent with indoor rowing workouts, you never have to row alone. Press play. Strap in. Let’s RowAlong. Find more workouts and training plans at:www.rowalong.comYouTube: youtube.com/@rowalongInstagram: @rowalong_workoutsFacebook Group: facebook.com/groups/rowalong<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.

Sports

Health & Fitness

Fitness

RowAlong – Indoor Rowing Machine Workouts Don't Row Alone, RowAlong Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row. RowAlong delivers fully coached indoor rowing machine workouts where you press play and follow along with me — stroke for stroke. I guide the stroke rate and training intensity while chatting about rowing technique, training tips… and occasionally what I’m having for dinner. It’s structured, progressive rowing training — without the pressure. These are complete follow-along rowing workouts designed for: • Indoor rowing fitness • Rowing machine workouts at home • Concept2 and WaterRower sessions • Beginner rowing workouts • 20 minute rowing workouts • HIIT Rowing Workouts • Performance rowing workouts • Low impact cardio training • Endurance and interval rowing • HYROX rowing I row on a Concept2, but every workout is time-based, so you can use any indoor rower — Concept2, WaterRower, Hydrow, NordicTrack, or whatever’s in your gym or spare room! You’ll hear the familiar flywheel “whoosh” to help guide your rhythm, along with clear stroke rate cues and pacing targets. My job is to keep you focused, distracted, and moving — so you stay on the machine and finish the workout. These sessions are adapted from the RowAlong YouTube channel and work perfectly as standalone audio workouts. Whether you’re training for a faster 2k, building endurance, or just trying to stay consistent with indoor rowing workouts, you never have to row alone. Press play. Strap in. Let’s RowAlong. Find more workouts and training plans at: www.rowalong.com YouTube: youtube.com/@rowalong Instagram: @rowalong_workouts Facebook Group: facebook.com/groups/rowalong Hosted on Acast. See acast.com/privacy for more information.

RowAlong – Indoor Rowing Machine WorkoutsDon't Row Alone, RowAlong Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row. RowAlong delivers fully coached indoor rowing machine workouts where you press play and follow along with me — stroke for stroke. I guide the stroke rate and training intensity while chatting about rowing technique, training tips… and occasionally what I’m having for dinner. It’s structured, progressive rowing training — without the pressure. These are complete follow-along rowing workouts designed for:• Indoor rowing fitness• Rowing machine workouts at home• Concept2 and WaterRower sessions• Beginner rowing workouts• 20 minute rowing workouts• HIIT Rowing Workouts• Performance rowing workouts• Low impact cardio training• Endurance and interval rowing• HYROX rowing I row on a Concept2, but every workout is time-based, so you can use any indoor rower — Concept2, WaterRower, Hydrow, NordicTrack, or whatever’s in your gym or spare room!You’ll hear the familiar flywheel “whoosh” to help guide your rhythm, along with clear stroke rate cues and pacing targets. My job is to keep you focused, distracted, and moving — so you stay on the machine and finish the workout. These sessions are adapted from the RowAlong YouTube channel and work perfectly as standalone audio workouts. Whether you’re training for a faster 2k, building endurance, or just trying to stay consistent with indoor rowing workouts, you never have to row alone. Press play. Strap in. Let’s RowAlong. Find more workouts and training plans at:www.rowalong.comYouTube: youtube.com/@rowalongInstagram: @rowalong_workoutsFacebook Group: facebook.com/groups/rowalong Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Share Get Fit By Rowing - Row 4 - Hard Intensity 6 x 4mins RowAlong

Sign up to save your podcasts

Get Fit By Rowing - Row 4 - Hard Intensity 6 x 4mins RowAlong

Get Fit By Rowing - Row 4 - Hard Intensity 6 x 4mins RowAlong

More shows like RowAlong – Indoor Rowing Machine Workouts

Up First from NPR

A RowAlong Adventure on your Rowing Machine