2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️https://youtu.be/FgG4yrg4Fhw No Musichttps://youtu.be/vXUoYejgxWI With Music Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time ❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗ 00:00 Introduction02:27 Warmup07:34 RowAlong Workout38:16 Cooldown and time to stretch while I sign off.<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.

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ https://youtu.be/FgG4yrg4Fhw No Music https://youtu.be/vXUoYejgxWI With Music Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace ➔Effort = 5/10 then 10/10 ➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time ❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗ 00:00 Introduction 02:27 Warmup 07:34 RowAlong Workout 38:16 Cooldown and time to stretch while I sign off. Hosted on Acast. See acast.com/privacy for more information.

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️https://youtu.be/FgG4yrg4Fhw No Musichttps://youtu.be/vXUoYejgxWI With Music Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time ❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗ 00:00 Introduction02:27 Warmup07:34 RowAlong Workout38:16 Cooldown and time to stretch while I sign off. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Row 23 of 30 Days of 30 Minute Rowing Workouts -  MAX Intensity

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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Row 23 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

Row 23 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

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