Do you feel like you've only had a good rowing workout when you're totally spent afterwards? Well, this row's for you.
It's also Row 18 of the Get Fit By Rowing series. And don't worry if you haven't done the 17 before - this will be a great introduction!
🚣Build your top end fitness and power by rowing MAX intensity for 5 x 1 minute, 4 x 45 seconds and 3 x 30 seconds (with 1:1 rests)🚣‍♀️.
➔HR Training Zone = 5 (90-100% maxHR)
➔Effort/10 = 10/10
➔2K Training page - 2K-5 or faster! (See below for 2K pace info)
❗ You'll find it'll take a while in each interval to drift up to Zone 5 - don't fret. Just row FAST and you'll get there. The rests will help - and maybe you can get a sense of new power as the 45 and 30 second interals happen! ❗
00:00 Introduction
02:50 Warmup
09:30 Main Session
29:51 Cool down and stretching
💓💓💓 If you would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training 💓💓💓
🔵🔵🔵 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: kzfaq.info/love/GYcAoZ9WTJriM9jZkXxoPg)
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: patreon.com/rowalong
PayPal: 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 KZfaq 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 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***
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
#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.