RowAlong – Indoor Rowing Machine Workouts

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week  2 Session  2 is  3 x 13minutes with 90 second rests 🚣‍♀️18spm then 20spm then 18spm

Pace Guide = 2K+20-22 / 18-20 / 20-22Effort Guide = 5 to 6 Speech = Comfortable

❗  This is just an normal, meat and potatoes bottom tier row. The most remarkable thing about this row is the amount of time I talk for at the end wrap up! ❗

Frustratingly, the screen capture software I use to capture the ErgZone data glitched on me - so it's back to the usual countdown for this session, sorry. 

🚥If you want to programme your monitor as a 3 x 13 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

Watch the video to RowAlong to here: https://youtu.be/6UE578KLzS8

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2  Session 1  is  7 x 4minutes at 28spm with 2:30 rests 🚣‍♀️

Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3)Effort Guide = 7-8 (will end closer to 9)Speech = Not constant

❗  This is a solid MID workout that will feel HARD - but that's the point of a MID - it'll feel hard, but not MAX. But if you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗

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, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 5K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.

🚥If you want to programme your monitor as a 4 x 7 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

Watch the video to RowAlong to here: https://youtu.be/1DF7oNANBiE

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1  Session 5  is  4/2/4 min - rest 2:30 - repeat 2 more times 🚣‍♀️

4mins done at 20spm2mins done at 28spm4mins done at 20spm

Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11) Effort Guide = 6-8Speech = Not constant

❗  This is a MID tier workout with a sting. The 2 mins at 28 spm will be what makes this a hard workout. The 20spm at 2K+16 in itself isn't hard - but the change down from the 2 minute to th 4 minute is surprisingly spicey! ❗

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 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.

🚥If you want to programme your monitor as a fore this interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

Watch the video to RowAlong to here: https://youtu.be/wH5b4JgoPNI

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1  Session 4  is  20 minutes at 22spm (2 minute rest) 🚣‍♀️

Pace Guide = 2K+16 to 18 (5K+11 to 13)Effort Guide = 5-6Speech = Comfortable

❗  A long, slow bottom tier workout. The important thing here is NOT to push the pace. If anything, I'd rather you went slower to it felt very comfortable, and you make sure you complete it without pushing yourself. ❗

Breaking it up into two chunks will help it feel less like you're spending 40 minutes rowing at the same pace. Of course, so will my captivating chat ;-)  

🚥If you want to programme your monitor as a 2 x20 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

Watch the video to RowAlong to https://youtu.be/42mQUvNqQuI

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

For full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/500om-plan

🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️

Pace Guide = 5K pace or better (2K+5-6)Effort Guide = 9-10/10Speech = Not a lot!

❗  This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6 ❗

The point of this workout is that it will feel tough. Don't shy away from it. You will be able to complete it - but it'll be hard work. 

🚥If you want to programme your monitor as a 12 x 2 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

Watch the video to RowAlong to here: https://youtu.be/NZx1p8_kmSI

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan

🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️

Pace Guide = 2K+20/18 (5K+15/13)Effort Guide = 5-6 Speech = Comfortable

❗  A simple low rate / slow interval row to build your base fitness. As such, there's no warm up on this one - so do some light rowing while i go through the description if you're missing a warm-up ❗

DO NOT push the pace faster than the guide here. It's easy to dismiss the bottom tier stuff as boring, and want to go faster - but trust me here - hold your pace. By the end, you'll have had a solid workout, and you'll be set up nicely for Session 3 - which IS a tough workout. 

🚥If you want to programme your monitor as a 4 x 10 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. I've used the ErgZone overlay on this one. Let me know whether you prefer the old timer.

Watch the video to RowAlong to here: https://youtu.be/RARJFkmd3nA

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

For full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/5000m-plan

🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣‍♀️

Pace Guide = 2K+6-8 (5K+1-3)Effort Guide = 7-8 (will end closer to 9.5-10/10)Speech = Not constant

❗  This is a solid MID workout. If you're unsure of the pace range, start at the bottom end and try to go faster. ❗

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 - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 5K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.

🚥If you want to programme your monitor as a 6x4 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

https://youtu.be/2vGTy9mtaLA

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

Watch the video to RowAlong to here: https://youtu.be/72VWdxycO8Q

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan

🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️

Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6 Speech = OK

Cards on the table. I messed up and recorded this as Workout 1. It wasn't until I was done that I remembered W1S1 was a MID Tier workout - not a bottom tier!! Which is why I've called this a Prologue. 

It kind of makes sense anyway, as I go right to the beginning in terms of assuming you've never watched any of my videos before. So I talk about setting up the machine, the warmup, technique etc as though it's the first time you've heard it. And then through the main session I try to spend as much time as possible breaking down the elements of the rowing stroke, before then talking about the plan itself. 

So it's still just as good a workout as the rest of the 5K plan will have - it's not a soft workout by any means - it's just an intro to the plan, rather than part of the actual plan!! (And apologies if I didn't edit out all of the references to this being Week 1 Session 1.)

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

Watch the video to RowAlong to here: https://youtu.be/EG40_MayVZc

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

I'm about to start uploading the audio from the 5000m Rowing Plan I made back in September 2020. This is a quick introduction to it, including a quick chat about the importance of baseline testing. It's only 8 minutes or so long, so you may want to strap in and do a slow row while you listen to it.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Row 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me.

🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣‍♀️

Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again. 

❗  You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace. 

Going too fast too soon will catch up on you - and you'll lose the point of this workout. 

Just follow along with me while I row, and I'll keep you right. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA97 -The Wringer) but if you 're not rowing on a Concept2 -  just set the main session as a single 29 minute row RowAlong with me. 🚥

00:00 Introduction02:51 Warmup08:57 Main Session39:30 Cooldown and time to stretch while I sign off.

Watch the video to RowAlong to here: https://youtu.be/zlde2qxvRuk

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.