Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2. 🚣 40 minutes - increase pace by 2seconds every four minutes 🚣‍♀️ ➔Pace Guide = Start at 2K+25 and end at 2K+7➔Effort = Starts at 4/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end!  ❗ You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗ This is an awesome standalone rowing workout - but it will also help boost your 10km row. Which is why this is down as Week 1 Session 3 of the 10Km plan <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.

Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2. 🚣 40 minutes - increase pace by 2seconds every four minutes 🚣‍♀️ ➔Pace Guide = Start at 2K+25 and end at 2K+7 ➔Effort = Starts at 4/10 - ends at 10/10 ➔Speech = Comfortable - then gasping for air by the end! ❗ You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗ This is an awesome standalone rowing workout - but it will also help boost your 10km row. Which is why this is down as Week 1 Session 3 of the 10Km plan Hosted on Acast. See acast.com/privacy for more information.

Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2. 🚣 40 minutes - increase pace by 2seconds every four minutes 🚣‍♀️ ➔Pace Guide = Start at 2K+25 and end at 2K+7➔Effort = Starts at 4/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end!&nbsp; ❗&nbsp;You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗ This is an awesome standalone rowing workout - but it will also help boost your 10km row. Which is why this is down as Week 1 Session 3 of the 10Km plan Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W1S3 - 40 minute Push Pace Rowing Machine Workout - Start soft, end MAX!

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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RowAlong 10K Plan - W1S3 - 40 minute Push Pace Rowing Machine Workout - Start soft, end MAX!

RowAlong 10K Plan - W1S3 - 40 minute Push Pace Rowing Machine Workout - Start soft, end MAX!

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