Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️ 5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry) ➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)➔Effort = 8/10 - will climb to 10/10➔Speech = Hard. ❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗ <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.

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️ 5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry) ➔Pace Guide = 2K+5 or faster (see below for 2K Pace info) ➔Effort = 8/10 - will climb to 10/10 ➔Speech = Hard. ❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗ Hosted on Acast. See acast.com/privacy for more information.

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals.&nbsp;🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️ 5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry) ➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)➔Effort = 8/10 - will climb to 10/10➔Speech = Hard. ❗&nbsp;This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12&nbsp;- so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗ Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

January Motivation 28 - Awesome Power Building Row

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 28 - Awesome Power Building Row

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