Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️ ➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)➔Bottom Tier Intensity: Row at 2K+12 pace➔MID Tier Intensity: Row at 2K+8 pace➔TOP Tier Intensity: Row HARD - around 2K+4 pace (Info about what 2K Pace is can be found below). ❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗ <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.

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️ ➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk) ➔Bottom Tier Intensity: Row at 2K+12 pace ➔MID Tier Intensity: Row at 2K+8 pace ➔TOP Tier Intensity: Row HARD - around 2K+4 pace (Info about what 2K Pace is can be found below). ❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗ Hosted on Acast. See acast.com/privacy for more information.

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️ ➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)➔Bottom Tier Intensity: Row at 2K+12 pace➔MID Tier Intensity: Row at 2K+8 pace➔TOP Tier Intensity: Row HARD - around 2K+4 pace (Info about what 2K Pace is can be found below). ❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗ Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Zero to Hero 15 - 10 x 2 minutes - For Every Experience Level

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.

Sports

Health & Fitness

Fitness

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.

Share Zero to Hero 15 - 10 x 2 minutes - For Every Experience Level

Sign up to save your podcasts

Zero to Hero 15 - 10 x 2 minutes - For Every Experience Level

Zero to Hero 15 - 10 x 2 minutes - For Every Experience Level

More shows like RowAlong - Indoor Rowing Workouts

Radiolab

The Gray Area with Sean Illing

Pod Save America

Pod Save the World

Anatomy of Murder

Huberman Lab

The Ezra Klein Show

A RowAlong Adventure on your Rowing Machine