Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️ ➔Pace Guide = 2K+5 (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough ❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗ It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2. <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.

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid 🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️ ➔Pace Guide = 2K+5 (see below for 2K training pace info) ➔Effort = 7-8/10 ➔Speech = Tough ❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗ It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2. Hosted on Acast. See acast.com/privacy for more information.

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️ ➔Pace Guide = 2K+5 (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough ❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗ It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Zero to Hero 33 -  5 x 5 minute Hard Intensity

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 33 - 5 x 5 minute Hard Intensity

Zero to Hero 33 - 5 x 5 minute Hard Intensity

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