RowAlong – Indoor Rowing Machine Workouts

Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.

🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣‍♀️

➔Pace Guide = Just enough to be out of breath, but not exhausted Add in one "power stroke" every 30 seconds

➔Effort = 6-8/10➔Speech = Comfortable

❗  This Build Me Up series of indoor rowing workouts is all about increasing the amount of time  you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

In this 7 minute workout, you row at the same intensity as you did during the first 5 minute workout - but every 30 seconds, you give a huge PUSH with the legs, to get the power up for one stroke. Then back to normal...

This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.

I've not added music to this one. Can you tell? Do you care? 

00:00 Introduction01:09 Warmup04:57 Main Session13:38 Cool Down16:10 Stretching

                                      🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series.

🚣2 Minute warmup / 5 minute Row / 2:30 cool down. 🚣‍♀️

➔Pace Guide = Just enough to be out of breath, but not exhausted➔Effort = 6-8/10➔Speech = Comfortable

❗  This Build Me Up series of indoor rowing workouts is all about increasing the amount of time  you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

The series will build from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.

I've added some quiet background music to this one. I don't normally add music, but I thought I would this time. 

00:00 Introduction02:11 Warmup06:28 Main Session13:21 Cool Down16:01 Stretching

                                      🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them. 

Row:4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info)3 Minutes RestDo this 8 times 

❗  RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but there shouldn't really a question of if you can ❗  

🚥Use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Off Beer) or set 4 min intervals with 3 minute rests. Or just set your monitor to 53:10 and RowAlong with me. 🚥

00:00 Introduction02:18 Warmup08:11 Main Session1:03:12 Cooldown and time to stretch while I sign off.

RowAlong with the video instead of just audio at: https://youtu.be/4lQQy02U1S8

🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

This challenging row is tough - but you'll get a great rowing workout from it. 

After a 5 minute Warmup:

Row 3 minutes at 27spm1 minute RestRow 3 Minutes at 30spm1 minute RestRo3 3 Minutes at 33spm1 minute RestRow 3 Minutes at 30spm1 minute RestRow 3 minutes at 27spm

All intervals from a standing start. 

Hopefully, as you RowAlong with me, and try to match my stroke rate, that'll help you get to the specific rates for each interval.

This is the April 2022 Cross Team Challenge event (c2ctc.com) - but even if it's December 2027 - you can still row this session for a really good workout, you just won't be able to enter a score on the website. If you ARE rowing this in April 2022, then make sure to go to c2ctc.com and enter your score. And if you're not in a team, you're more than welcome to join RowAlong - but you'll see all the other options there for you to pick from too. 

🚥Intensity wise - this is just about trying to see how far you can go - so row at your maximum pace that you can maintain throughout all 5 intervals. I averaged 2K+4 - but I needed to back off in order to be able to talk to you through the row.🚥

00:00 Introduction 03:21 Warm Up 10:41 Main Session31:04 Cooldown and stretching while I sign off.

RowAlong with the video instead of just audio at: https://youtu.be/SJGRwY6nAtY

🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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 for 90 minutes to feel like you're playing a football match in this rowing workout.

2 x 45 minute intervals with 3 minutes rest. 

🚣Row 1 minute at an easy pace (around 20spm - 5/10 effort or 2K+22 ish)Row 15 seconds at a fast rate and pace (around 30spm and 2K+5)🚣‍♀️

❗  The point of this row is that it follows the action of a match - 1 minute just mooching around you part of the pitch, then the ball comes to you - and you have to explode to life. So it's important to find the right match of paces here so that you can hit the fast 15 seconds hard, and keep the "Low and Slow" stuff at a pace you know you're working, but not so fast that you can't go hard in those 15 seconds. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Like Football) or you're not rowing on a Concept2 -  set 2 x 45 minute intervals with 3 minutes rest, or just 93 minutes - then RowAlong with me. 🚥

00:00 Introduction02:02 Warmup07:56 Main Session55:56 Second Half1:42:06 Cooldown and time to stretch while I sign off.

RowAlong with the video instead of just audio at: https://youtu.be/aEKdtH9IASI

🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

If you use the rowing machine in the gym for cardio, this row will give you a great workout.

After a warmup: 

Row 2 minutes at 7/10 effort (2K+12 if you know  your training pace)Hold a squat position for 30 seconds

Do this 5 times. 

❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗

🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor for 14 minutes or "Just Row"🚥

00:00 Introduction01:52 Warmup07:11 Main Session

RowAlong with the video instead of just audio at: https://youtu.be/-EN451diNwk

🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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 off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.

🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣‍♀️

➔Pace Guide = 2K Rate and Pace (see below to 2K pace info)➔Effort = 9-10/10 all the way!➔Speech = Tough. Very tough. 

❗  Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style of row, you'll continue to raise the calories burned in the rest periods too. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row off Chocolate Cake) if you're not on a concept 2 - set the total time to 30 minutes and RowAlong with me. 🚥

00:00 Introduction03:02 Warmup08:29 Main Session42:26 Cooldown and time to stretch while I sign off.RowAlong with the video instead of just audio at: https://youtu.be/uedvt7bLm8w

🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

This High Intensity Interval Training row will provide off-court cardio training for Squash as well as helping indoor rowers. 

❗  Row 4 strokes fast and hard then 2 strokes easy - repeat for 30 seconds. That's one point. Rest for 10 seconds. Go again. ❗

3 Sets - 15 points each - that makes: 

10 Minutes x 3 with 90 seconds rest between. 

And don't worry, this row isn't just for people training their off court cardio for squash, it's an amazing high intensity muscle and cardio workout for your rowing training too. How could I leave the rowers out? 

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, RA Squash) or set your monitor to 10 minute intervals with 90 seconds rest. 🚥

  🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

Rowing is great for burning calories. In this RowAlong workout, I row long enough to burn off the calories in a M&S white chocolate chip cookie (yum!!). 

Spoiler alert, it takes 31:23 seconds. So join me for this rowing workout, and if you put in the following intensity level, you'll burn close to the 319 calories that I did too. 

❗❗❗ Row at 20 strokes per minute and at 5-6/10 effort (where 1/10 is sitting on the couch, and 10/10 is a max sprint. If you have a 2K Training pace it is 2K+18 sec (If you don't know what a 2K training pace is, see below. ❗❗❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick "Row off a Cookie") or set your monitor to 31:23 🚥

You can watch the video of this RowAlong here: https://youtu.be/nDTxWb_vZRw00:00 Introduction02:12 Warmup08:49 Main Session Begins40:08 Cooldown and time to stretch while I sign off.

                                      🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here.

30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm

❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course. 

A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart) A par 5 is one, one, three. A par 3 is one, one, one. 

And we'll be playing 'TPC Sawgrass' ❗

Finish with 2 minutes steady pace (Walk back to the Clubhouse)

It'll all make sense when you watch and RowAlong with the video. 

❗❗❗ This is really just a bit of a different way to row a Low Intensity, fitness Building Rowing Workout. The power strokes just make it a bit of fun. So I hope that's how you experience it! ❗❗❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RowAlong Like Golf) or set your monitor to 30 minutes with splits set to 1 minute 🚥

00:00 Introduction02:12 Warmup08:49 Main Session Begins40:08 Cooldown and time to stretch while I sign off.

Watch this row here on YouTube: https://youtu.be/9g4bP0xEt0c

                                      🔵🔵🔵 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/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)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_button_id=WJ3Q8X6J4FFC6

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

See you in the next video.

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

==================What I use================== (Affilliate Links): 

***Rowing***https://amzn.to/3cIjma7  Concept 2 Rowing Machinehttps://amzn.to/3tjtV96   Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa   Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB  Dyson Fanhttps://amzn.to/3tfb9Qr   Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts

***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT   Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs  Polar H10 Heart Rate Sensor

#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.