1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them.

Row:

4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info)

3 Minutes Rest

Do this 8 times

❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but there shouldn't really a question of if you can ❗

🚥Use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Off Beer) or set 4 min intervals with 3 minute rests. Or just set your monitor to 53:10 and RowAlong with me. 🚥

00:00 Introduction

02:18 Warmup

08:11 Main Session

1:03:12 Cooldown and time to stretch while I sign off.

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