The best 30 minute Power Building Rowing Workout |
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Build your power, and your ability to put in that power in this 30 minute indoor rowing RowAlong workout
š£4 minute Row + 30 second PLYO Jumps x 6 š£āāļø āPace Guide = Row is at 20 spm and at 2K+15 (7/10 Effort) 10 seconds to get off the machine. 30 Seconds PLYO Jumps (see the demo in the video) 20 seconds rest (and to get back on the machine Do this 6 times - that makes 30 minutes. Well. 29:40 ā The rowing section is about pushing the pace faster than you would normally row a 20spm training piece at. Those 3 seconds mean you have to think about adding power, rather than just moving at your muscle memory for that stroke rate ā The jumps - it's up to you how you do them. Jump over the machine like I do - or from side to side, or just up and down. The point is that you jump, you land and you jump right out of that landing again. You don't straighten up. WARNING - If you're going to jump over the machine, please be careful. Only do this if a) You have room to do so, and b) You're sure you're going to clear the machine!!! š„Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RAWOD3) or just set the main session as a single 30 minute row RowAlong with me. š„ 00:00 Introduction 00:50 Demo of PLYO Jumps 03:39 Warmup 09:55 Main Rowing Workout 40:55 Cooldown and time to stretch while I sign off. šµšµšµ SHOWING SUPPORT FOR ROWALONG šµšµšµ 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!! šµšµšµ 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. See you in the next video. ā¹ā¹ā¹ā¹ā¹ā¹ - 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. ā¹ā¹ā¹ā¹ā¹ā¹ ==================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 ***Recommendations*** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #hiit #indoorrowing #rowingmachine #burncalories *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. |