Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times. (You can also find this row on YouTube) https://youtu.be/LrHmjgTeFY0 No Musichttps://youtu.be/UC-lAE7Xs7A With Music ➔Pace Guide = 2K + 15-16 - then 2K pace or better➔Effort = 6/10 then 9-10/10➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗ 00:00 Introduction02:08 Warmup06:45 RowAlong Workout37:34 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.

Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times. (You can also find this row on YouTube) https://youtu.be/LrHmjgTeFY0 No Music https://youtu.be/UC-lAE7Xs7A With Music ➔Pace Guide = 2K + 15-16 - then 2K pace or better ➔Effort = 6/10 then 9-10/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗ 00:00 Introduction 02:08 Warmup 06:45 RowAlong Workout 37:34 Cooldown and time to stretch while I sign off. Hosted on Acast. See acast.com/privacy for more information.

Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times. (You can also find this row on YouTube) https://youtu.be/LrHmjgTeFY0 No Musichttps://youtu.be/UC-lAE7Xs7A With Music ➔Pace Guide = 2K + 15-16 - then 2K pace or better➔Effort = 6/10 then 9-10/10➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗ 00:00 Introduction02:08 Warmup06:45 RowAlong Workout37:34 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 25 of 30 Days of 30 Minute Rowing Workouts -  MID 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 25 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

Row 25 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

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