🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️ ➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4➔Effort = 6/10 then 8/10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗ In this 12 minute workout, start the first 2 minutes at around 20 strokes per minute and a 6/10 effort. Then do 1 minute at around 28spm and about 8/10 effort. Repeat this 4 times. Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.<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.

🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️ ➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4 ➔Effort = 6/10 then 8/10 effort scale ➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗ In this 12 minute workout, start the first 2 minutes at around 20 strokes per minute and a 6/10 effort. Then do 1 minute at around 28spm and about 8/10 effort. Repeat this 4 times. Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover. Hosted on Acast. See acast.com/privacy for more information.

🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️ ➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4➔Effort = 6/10 then 8/10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗ In this 12 minute workout, start the first 2 minutes at around 20 strokes per minute and a 6/10 effort. Then do 1 minute at around 28spm and about 8/10 effort. Repeat this 4 times. Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

Zero to Hero 7 - 12 minute RowAlong

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 7 - 12 minute RowAlong

Sign up to save your podcasts

Zero to Hero 7 - 12 minute RowAlong

Zero to Hero 7 - 12 minute RowAlong

More shows like RowAlong - Indoor Rowing Workouts

Freakonomics Radio

Pod Save America

The Daily

Up First from NPR

The Diary Of A CEO with Steven Bartlett

American History Tellers

The Daily Show: Ears Edition

You're Dead to Me

Huberman Lab

The Ezra Klein Show

The Weekly Show with Jon Stewart

The Rest Is Politics

What Now? with Trevor Noah

The Rest Is Politics: US

A RowAlong Adventure on your Rowing Machine

Good Hang with Amy Poehler