A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row. 🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️ ➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough ❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+1226spm at 2K+9 28spm at 2K+5 30spm at 2K+2 If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last. <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.

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row. 🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️ ➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info) ➔Effort = 7-9/10 ➔Speech = Tough ❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+12 26spm at 2K+9 28spm at 2K+5 30spm at 2K+2 If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last. Hosted on Acast. See acast.com/privacy for more information.

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row. 🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️ ➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough ❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+1226spm at 2K+9 28spm at 2K+5 30spm at 2K+2 If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Zero to Hero 35 - 7/5/3/1mins - Hard or MAX effort Row

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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Health & Fitness

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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 35 - 7/5/3/1mins - Hard or MAX effort Row

Zero to Hero 35 - 7/5/3/1mins - Hard or MAX effort Row

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