30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️ ➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace ❗ Even though I say "Lower Intensity" above, that's still going to be a good slog of a row. So much so that you'll need to pay attention to your energy levels when it comes to the next session you pick.❗<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.

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️ ➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section. ➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8 ➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5 ➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace ❗ Even though I say "Lower Intensity" above, that's still going to be a good slog of a row. So much so that you'll need to pay attention to your energy levels when it comes to the next session you pick.❗ Hosted on Acast. See acast.com/privacy for more information.

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️ ➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace ❗ Even though I say "Lower Intensity" above, that's still going to be a good slog of a row. So much so that you'll need to pay attention to your energy levels when it comes to the next session you pick.❗ Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Zero to Hero 23 - 4min Low Rate / 1 min High Rate - 6 times

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 23 - 4min Low Rate / 1 min High Rate - 6 times

Zero to Hero 23 - 4min Low Rate / 1 min High Rate - 6 times

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