Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak! 🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️ ➔Beginners: Row at a pace that you know you'll complete the session➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info) ❗ The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗ **Programming the monitor**This workout is available as RA41 on the Ergzone App. If RowAlong doesn't pop up, just go to the Discover tab at the bottom.  Watch here on YouTube: 🚥 ✸https://youtu.be/2vGTy9mtaLA ✸ 00:00 Intro02:48 Warm Up08:21 Main Session 44:24 CoolDown<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.

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak! 🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️ ➔Beginners: Row at a pace that you know you'll complete the session ➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info) ➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info) ➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info) ❗ The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗ **Programming the monitor** This workout is available as RA41 on the Ergzone App. If RowAlong doesn't pop up, just go to the Discover tab at the bottom. Watch here on YouTube: 🚥 ✸https://youtu.be/2vGTy9mtaLA ✸ 00:00 Intro 02:48 Warm Up 08:21 Main Session 44:24 CoolDown Hosted on Acast. See acast.com/privacy for more information.

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak!&nbsp;🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️ ➔Beginners: Row at a pace that you know you'll complete the session➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info) ❗&nbsp;The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗ **Programming the monitor**This workout is available as RA41 on the Ergzone App. If RowAlong doesn't pop up, just go to the Discover tab at the bottom.&nbsp; Watch here on YouTube:&nbsp;🚥 ✸https://youtu.be/2vGTy9mtaLA ✸ 00:00 Intro02:48 Warm Up08:21 Main Session&nbsp;44:24 CoolDown Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

January Motivation 23 - 4 x 8 minute 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.

Sports

Health & Fitness

Fitness

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.

Share January Motivation 23 - 4 x 8 minute Rowing Workout

Sign up to save your podcasts

January Motivation 23 - 4 x 8 minute Rowing Workout

January Motivation 23 - 4 x 8 minute Rowing Workout

More shows like RowAlong - Indoor Rowing Workouts

Freakonomics Radio

Pod Save America

The Daily

Up First from NPR

The Diary Of A CEO with Steven Bartlett

American History Tellers

The Daily Show: Ears Edition

You're Dead to Me

Huberman Lab

The Ezra Klein Show

The Weekly Show with Jon Stewart

The Rest Is Politics

What Now? with Trevor Noah

The Rest Is Politics: US

A RowAlong Adventure on your Rowing Machine

Good Hang with Amy Poehler