Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout 🚣5 x 6 minutes with 2 minute rests 🚣‍♀️ ➔Pace Guide3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort) ➔SpeechEasyHarderTough ❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗ But for the very last 1 minute - go as fast as you can.<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.

Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout 🚣5 x 6 minutes with 2 minute rests 🚣‍♀️ ➔Pace Guide 3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort) 2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort) 1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort) ➔Speech Easy Harder Tough ❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗ But for the very last 1 minute - go as fast as you can. Hosted on Acast. See acast.com/privacy for more information.

Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout 🚣5 x 6 minutes with 2 minute rests 🚣‍♀️ ➔Pace Guide3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort) ➔SpeechEasyHarderTough ❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗ But for the very last 1 minute - go as fast as you can. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

January Motivation 10 - Amazing All Round Rowing Workout

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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January Motivation 10 - Amazing All Round Rowing Workout

January Motivation 10 - Amazing All Round Rowing Workout

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