Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though. 🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️ ➔Pace Guide = 2K+18 for everyone for the 20spm➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12   ➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8   ❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗ 00:00 Intro and session description02:49 Warmup08:24 Main Session51:24 Cooldown and time to stretch56:41 Me deciding I'd finish with a 1min TT after all.<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 one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though. 🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️ ➔Pace Guide = 2K+18 for everyone for the 20spm ➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12 ➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8 ❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗ 00:00 Intro and session description 02:49 Warmup 08:24 Main Session 51:24 Cooldown and time to stretch 56:41 Me deciding I'd finish with a 1min TT after all. Hosted on Acast. See acast.com/privacy for more information.

Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though. 🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️ ➔Pace Guide = 2K+18 for everyone for the 20spm➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12&nbsp;&nbsp;&nbsp;➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8&nbsp;&nbsp; ❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗ 00:00 Intro and session description02:49 Warmup08:24 Main Session51:24 Cooldown and time to stretch56:41 Me deciding I'd finish with a 1min TT after all. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

January Motivation 29 - Easy or Tough!

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 29 - Easy or Tough!

Sign up to save your podcasts

January Motivation 29 - Easy or Tough!

January Motivation 29 - Easy or Tough!

More shows like RowAlong - Indoor Rowing Workouts

Radiolab

The Gray Area with Sean Illing

Pod Save America

Pod Save the World

Anatomy of Murder

Huberman Lab

The Ezra Klein Show

A RowAlong Adventure on your Rowing Machine