Not got much time? This 25 minute row will fit in an awesome rowing workout for you. Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times. —- Row the 20spm sections at around 2K+18 pace (5-6/10) —- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better) It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle.  ❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

Not got much time? This 25 minute row will fit in an awesome rowing workout for you. Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times. —- Row the 20spm sections at around 2K+18 pace (5-6/10) —- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better) It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle. ❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗ Hosted on Acast. See acast.com/privacy for more information.

Not got much time? This 25 minute row will fit in an awesome rowing workout for you. Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times. —- Row the 20spm sections at around 2K+18 pace (5-6/10) —- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better) It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle.&nbsp; ❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗ Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Zero to Hero 12 - 25 Minute RowAlong Workout with a Sting in the Tail

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

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A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information.

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

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Zero to Hero 12 - 25 Minute RowAlong Workout with a Sting in the Tail

Zero to Hero 12 - 25 Minute RowAlong Workout with a Sting in the Tail

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