New rower? Experienced? Just use the rower in the gym for cardio? This row will suit you just fine.

🚣Alternate easy rowing with hard rowing every minute for 10 minutes🚣‍♀️

Well, not quite. Here's what you'll do.

1) Light rowing while I explain the session if you want to warm-up
2) Slightly faster rowing for 2 minutes at 20 strokes per minute
3) REALLY FAST rowing for 1 minute at 30 strokes per minute
4) Back to that 20 strokes per minute pace
5) Back to that really fast 30 strokes per minute pace
6) Back to that 20 strokes per minute pace
7) Back to that really fast 30 strokes per minute pace
8) Back to that 20 strokes per minute pace
9) Back to that really fast 30 strokes per minute pace
10) Slow it down to use the last 1 minute as a cool-down.

❗The reason for the 30 strokes per minute rate 'cap' is so that you don't "Fly and Die" and go too fast. You're meant to last the whole 10 minutes. But you're also meant to find this really tough - so make sure to push the fast chunks FAST! ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick "10 minute Tough Gym RowAlong") or if you're not rowing on a Concept2 - just set the main session as a single 10 minute row RowAlong with me. 🚥

00:00 Introduction
03:55 Main Session

🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalong
PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ

==================What I use==================

(Affilliate Links):

***Rowing***
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts

#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.