Ready to ignite your calorie burn? Join me for a 35-minute high-energy RowAlong workout that will build your endurance and strength while torching through calories!

We’ll start with a 5-minute warmup to get your muscles ready. Then, dive into 30 minutes of high-intensity intervals with varying stroke rates, all set to a motivating house music beat.

This workout is perfect for anyone with a Concept2, WaterRower, Peloton, RP3, Aviron, or any other rowing machine. As you follow along, I’ll guide you through each phase with clear cues, mixing moderate strokes, powerful pushes, intense sprints, and vital recovery moments.

You get out what you put in. So when I say SPRINT - you SPRINT. Don't cheat yourself out of a great workout by taking it easy!

Get ready to push your limits, build stamina, and enjoy an exhilarating rowing experience that combines fitness with fun. Expect to sweat, and feel an incredible sense of accomplishment by the end.

Tune in, row along, and let’s chase that RowBeats high together! Who’s up for the challenge?

Follow along to all of the "RowBeats" Here:

https://www.youtube.com/playlist?list=PL8ookhrQKwvIYyhFaOL4DILoVYy8loihK

(Workout Structure: 5 min warmup / 30 min RowAlong workout intervals)

📚CHAPTERS📚

00:00 Intro

01:42 Warmup - 5 minutes

07:39 RowBeats - 30 minute Follow Along Rowing Workout

37:39 Cooldown

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Get bonus content on Patreon

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

Ready to torch some calories? RowAlong to this high-octane 30 minute indoor rowing workout that will push your limits like never before!

We'll kick off with a 5 minute warmup to prep your muscles for the rhythm-fueled row to come. Then brace for a 30 minute rush of varying stroke rates an intensities synced to a driving beat that'll have you digging deeper with every switch.

Whether new to indoor rowing or a seasoned hand craving an adrenaline hit, this high intensity interval session is the ultimate full-body cardio gut-check. I'll be intensity stroke coach, as you follow along using clear cues to cycle you through moderate grooves, power patches, breathless sprints, and those sacred recovery pockets.

Grab your Concept2, WaterRower, Peloton, RP3, Aviron or any rower and prepare to tap into a reservoir of long-forgotten grit. But fear not - emerge victorious and you'll be showered in spiritual renewal...and probably a lot of sweat too.

It's time to chase that RowAlong RowBeats high!

Who's game?

Follow along to all of the "RowBeats" Here:

https://www.youtube.com/playlist?list=PL8ookhrQKwvIYyhFaOL4DILoVYy8loihK

(Workout Structure: 5 min warmup / 30 min RowAlong workout intervals)

📚CHAPTERS📚

00:00 Intro

01:42 Warmup - 5 minutes

07:39 RowBeats - 30 minute Follow Along Rowing Workout

37:39 Cooldown

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Get bonus content on Patreon

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

Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories.

After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied interval training for 20 minutes - Follow Along the steady state rowing, sprint intervals, stroke rate changes and more. Using your Concept2, WaterRower, RP3, Aviron or any rowing machine, every second will be precisely choreographed to motivating rhythms.

There's no mistaking the RowBeats format is different to my normal RowAlong workouts - minimal talking, just immersive rowing action guided by quick audio cues and stroke rate callouts on screen. Lose yourself in the music, or hit mute to follow the visuals while your own playlist pounds in your ears.

This is high intensity training at its most rhythm-fueled and effective. You'll experience multiple phases that push your cardiovascular system into calorie-burning overdrive using low impact, full body rowing movements.

Whether your goal is weight loss, overall fitness, or just getting a runners-high through an addictive routine, prepare to get drenched in sweat and endorphins! Let's go all-out on the indoor rower.

(Workout Structure: 5 min warmup / 15 min workout intervals)

📚CHAPTERS📚

00:00 Intro

02:06 Warmup - 5 minutes

08:11 RowBeats #5 - 15 minute Rowing Workout

28:21 Cooldown

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Get bonus content on Patreon

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

Take your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched and craving more.

After a 5 minute warmup to find your rhythm, we'll embark on a 15 minute journey packed with perfectly timed intervals synced to a galvanizing playlist. You'll experience everything from steady state efforts to breathless sprint sections. Whether you're an experienced rower or new to the machine, this workout will push your limits.

The formula is simple - lose yourself in the beats while I guide you through the intervals. Less of my usual fluff, no extra chatter - just sweat-inducing, rhythmic rowing mastery.

Using a Concept2, WaterRower, RP3, Aviron, Peloton or any other indoor rower at home or in the gym, get ready to tap into a primal energy few workouts can replicate. You'll flow between phases of powerful strokes and active recovery, chasing that euphoric full-body burn.

Conquer your fitness goals by pushing through the peaks and valleys of this RowBeats epic. Dig deeper than ever before!

(Workout Structure: 5 min warmup / 15 min workout intervals)

📚CHAPTERS📚

00:00 Intro

01:52 Warmup - 5 minutes

08:02 RowBeats #4 - 15 minute Rowing Workout

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Get bonus content on Patreon

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

Get ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crusher will have you channeling pure rhythmic power.

After a 5 minute warmup to find your groove, let's dive into a 12 minute blast of varying intervals perfectly timed to an adrenaline-pumping playlist. Low strokes will build into blistering highs and all-out sprint sections designed to push your limits.

There's no mistaking the variation in my normal format - minimal chat with immersive rowing action precisely choreographed to the beats. Quick audio cues and on-screen guides will be your coach, allowing you to row uninterrupted or bring your own Music to the session.

Whether you're a experienced rower or beginner, using a Concept2, WaterRower, RP3, Aviron or Peloton machine at home or the gym, prepare to enter a state of sweat-dripping exhilaration. The only instructions? Stick to the rates and intensities, dig deep, and let RowBeats be your launch pad to another level.

(Workout Structure: 5 min warmup / 12 min workout intervals)

📚CHAPTERS📚

00:00 Intro

01:51 Warmup - 5 minutes

07:54 RowBeats #3 - 12 minute Rowing Workout

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Get bonus content on Patreon

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

RowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn!

For 15 sweat-dripping minutes, you'll experience intervals that take you from moderate warm-up strokes to max effort sprints and everything in between - all synced to energizing music.

Different to my usual RowAlong workouts, as there's no excessive talking, just a streamlined workout focused on rowing hard to the rhythms.

The format is simple - quick audio cues to shift intensities with stroke rate and workout details on screen. Want to listen to your own tunes? Just hit mute and follow the visual instructions while your playlist pounds in your ears.

Whether you're on a Concept2, WaterRower, RP3, Aviron or Peloton rower, in fact, ANY Rowing machine - be prepared to get swept up in the RowBeats groove for an intense full-body cardio challenge.

Smash your goals by letting the beats propel you through this efficient and effective sweat sesh. It's time for RowBeats to make you move!

⁉ Don't worry - I'm not changing the core of what I do with RowAlong - My aim is to try to help everyone enjoying indoor rowing. And I know from some comments and requests of the years that there is a section of rowers who want this kind of workout, so I'm giving it to them too. (This is why I've "Branded" it RowBeats, so it stands out from the usual RowAlongs). ⁉

(Workout Duration: 15 minutes - 5 min warmup, 10 min workout)

📚CHAPTERS📚

00:00 Intro

01:55 Warmup - 5 minutes

07:54 RowBeats #2 - 10 minute Rowing Workout

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Get bonus content on Patreon

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

This isn't your normal RowAlong Workout video! Get ready for a high energy, music-driven 15 minute indoor rowing workout with the launch of the new RowBeats series.

Put on your headphones, grab your indoor rower and let's RowAlong to RowBeats. Get swept up in the beat as I crank up the tunes and stroke rates on your rowing machine at home or in the gym.

👕 As the shirt says: Less Talking, More Rowing. Let's get RowBeats started! 👕

This workout kicks off with a 5 minute warmup, then dives into 10 minutes of low, moderate and high intensity intervals, sprint sections and stroke rate changes - all fueled by an energising soundtrack.

🎶 Not the usual RowAlong where I talk non-stop, this just has shout outs for intensity changes, and the odd "Push with your Legs" technique cue to keep the rowing action banging to the rhythms! And, in case you're not interested in the Euro Houe Beats, I put all of the rate/intesnity info on screen, so you can just hit mute and listen to whatever you want. 🎶

⁉ Don't worry - I'm not changing the core of what I do with RowAlong - My aim is to try to help everyone enjoying indoor rowing. And I know from some comments and requests of the years that there is a section of rowers who want this kind of workout, so I'm giving it to them too. (This is why I've "Branded" it RowBeats, so it stands out from the usual RowAlongs). ⁉

(Workout Duration: 15 minutes - 5 min warmup, 10 min workout)

📚CHAPTERS📚

00:00 Intro

02:12 Warmup - 5 minutes

08:13 RowBeats #1 - 10 minute Rowing Workout

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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

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

#hiit #indoorrowing #rowingmachine #burncalories #rowbeats

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

Get bonus content on Patreon

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

It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!

This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and pace, even if you do fade over the course of those 20 seconds.

🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 Row 35 = TABATA TABATA TABATA🚣

WARMUP: 10 minutes

WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more times

PACE GUIDE: MAX

EFFORT/RPE: 10/10

SPEECH: I couldn't even tell you my name

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#rowingworkout #indoorrowing #rowingmachine #power

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

📚 CHAPTERS 📚

00:00 Introduction

02:58 Warmup

14:00 Row 35 = TABATA TABATA TABATA

Get bonus content on Patreon

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

Seriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow.

🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣

WARMUP: 4 minutes

WORKOUT: 30 minutes, 20spm Low Intensity

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: If it's not easy, you're going too fast.

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#rowingworkout #indoorrowing #rowingmachine #fitness

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

📚 CHAPTERS 📚

00:00 Introduction

02:09 Warmup

06:58 Rowing Workout: 30 minutes, 20spm Low Intensity

Get bonus content on Patreon

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

Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.

An incredibly valuable row in terms of your fitness, your skill, and your mindset.

🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣

WARMUP: 4 minutes

WORKOUT: 2 x 20 minutes at 20spm

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: Easy

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

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#rowingworkout #indoorrowing #rowingmachine #power

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

📚 CHAPTERS 📚

00:00 Introduction

02:16 Warmup

07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest

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