Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️ ➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)➔Speech = Tough - then unlikely! ❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗ If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed. <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.

Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️ ➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes ➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10) ➔Speech = Tough - then unlikely! ❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗ If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed. Hosted on Acast. See acast.com/privacy for more information.

Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️ ➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)➔Speech = Tough - then unlikely! ❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗ If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong 10K Plan - W8S1 - 5 x 8 minutes - Max Intensity RowAlong

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 - W8S1 - 5 x 8 minutes - Max Intensity RowAlong

RowAlong 10K Plan - W8S1 - 5 x 8 minutes - Max Intensity RowAlong

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