Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️ ➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is )➔Effort = Starts 8/10 ends 10/10➔Speech = Tough - then just worry about breathing! ❗ If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7. 2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! ❗<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 ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row. 🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️ ➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is ) ➔Effort = Starts 8/10 ends 10/10 ➔Speech = Tough - then just worry about breathing! ❗ If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7. 2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! ❗ Hosted on Acast. See acast.com/privacy for more information.

Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️ ➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is )➔Effort = Starts 8/10 ends 10/10➔Speech = Tough - then just worry about breathing! ❗ If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7. 2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! ❗ Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W7S1 - 12 x 3 minutes Indoor Rowing Machine Workout - Top 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 - W7S1 - 12 x 3 minutes Indoor Rowing Machine Workout - Top Effort

RowAlong 10K Plan - W7S1 - 12 x 3 minutes Indoor Rowing Machine Workout - Top Effort

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