Work on maintaing your intesity and pace for those longer rows with this interval workout.🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️ ➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace➔Effort = 7-9/10➔Speech = You can talk - but not constantly. ❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete the interval. ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover before the next interval. But importantly, you won't need to stop. You can keep going until the next rest period.<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.

Work on maintaing your intesity and pace for those longer rows with this interval workout. 🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️ ➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace ➔Effort = 7-9/10 ➔Speech = You can talk - but not constantly. ❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete the interval. ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover before the next interval. But importantly, you won't need to stop. You can keep going until the next rest period. Hosted on Acast. See acast.com/privacy for more information.

Work on maintaing your intesity and pace for those longer rows with this interval workout.🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️ ➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace➔Effort = 7-9/10➔Speech = You can talk - but not constantly. ❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete the interval. ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover before the next interval. But importantly, you won't need to stop. You can keep going until the next rest period. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W3S5 - 10 min and 5 min intervals Indoor Rowing Workout - Hard Tempo Effort

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 - W3S5 - 10 min and 5 min intervals Indoor Rowing Workout - Hard Tempo Effort

RowAlong 10K Plan - W3S5 - 10 min and 5 min intervals Indoor Rowing Workout - Hard Tempo Effort

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