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

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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.

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