Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout
🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! 🚣‍♀️
➔Pace Guide = 2K+18(20spm) and 2K+5(28spm) (See below for info)
➔Effort = 5-6/10 and 8-9/10
➔Speech = Not too bad - but the 28's will be tougher
❗ This is "The Best of Both Worlds". A low rate 20spm row which lets you work on technique and develop base fitness, then a speed bump to let you work on your power and.... speed.. ❗
This all evens out to a solid MID tier workout. And I've got to say I loved this one. It felt awesome to row it, and the time just whizzed by. I did this on Groundhog day - and I wouldn't mind doing this row again and again and again.
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.
If you enjoyed this workout, why not subscribe to this channel - and click the little bell icon so you get notified when I post a new workout - click below
/ @rowalong
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another KZfaq tab, or maybe Soundcloud and pick your own tunes.
🔵For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
See you in the next video.
ℹ - 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. ℹ
==================What I use==================
From time to time, people ask what kit I use for rowing and making these videos. So here we go (Money grabbing Afilliate Links ;-) )
**Rowing**
amzn.to/3cIjma7 Concept 2 Rowing Machine
amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
amzn.to/3rcCJfa Concept 2 Phone Holder
amzn.to/3cufucm Jabra 65t Elite Earbuds
amzn.to/3tgeKxB Dyson Fan
amzn.to/3tfb9Qr Macbook Pro for RowPro software
www.rowalong.com/shop T-shirts
**Filming**
amzn.to/3an41c6 Panasonic GH5
amzn.to/3oLLefT Tascam DR-05x
amzn.to/3arvTvJ Lavalier microphone
amzn.to/36vKtBb Neewer Lights
amzn.to/3j8GfEt Viltrox Lens Adaptor
amzn.to/3amXDld Canon 24-105mm Lens
amzn.to/3thWSSP UV Filter Pack
**Editing**
PC with GTX 1080 Video Card and i7 7700K processor.
amzn.to/3alOB7P 2 x 28 inch monitors
amzn.to/3thakXq 1 x Samsung QLED 4K video monitor
amzn.to/3csBEvK 2 x Yamaha HS7 speakers
amzn.to/2L8VYah Behringer UMC204HD Audio Box
amzn.to/36vF25l Sennheiser HD25 Headphones
amzn.to/39DQMVc Davinci Resolve
**Recommendations**
amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
amzn.to/3cpKevg Moofit Heart Rate Sensor
amzn.to/36yXObT Apple Watch
amzn.to/3an2vGW Floor Mat
amzn.to/3akI916 Ski-Erg
amzn.to/3tiWJ1N Bike-Erg
amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#indoorrowing #rowingmachine #burncalories