พอดคาสท์ Rowalong ชั้นนำ (2024)

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Zero to Hero Rowing Workout Plan: Row 35 = TABATA x 3 Sprint Workout 34:00

12d ago34:00

34:00

It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times! This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and p…

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Zero to Hero Rowing Workout Plan: Row 34 = 30 minutes, 20spm Build your fitness the easy way 40:43

16d ago40:43

40:43

Seriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣 WARMUP: 4 minutes WORKOU…

1
Zero to Hero Rowing Workout Plan: Row 32 - 2 x 20 minutes Fitness Builder! 50:48

20d ago50:48

50:48

Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine. An incredibly valuable row in terms of your fitness, your skill, and your mindset. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 32 = 2 x 20 min…

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Zero to Hero Rowing Workout Plan: Row 30 - 40 minutes at an easy pace 45:33

24d ago45:33

45:33

RowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!! The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensit…

1
Zero to Hero Rowing Workout Plan: Row 31 - 4/3/2/1mins x 4 57:18

24d ago57:18

57:18

Get ready for a tough one. 4/3/2/1 minutes at increasing intensity - four times (with rests). An amazing row. You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https…

1
Zero to Hero Rowing Workout Plan: Row 29 - 6 x 5mins - Hard Effort (Not maximum) 48:53

1M ago48:53

48:53

Get out of your comfort some in this 6x5minute rowing workout. At 24spm and 2K+8-12 pace, it'll be an intensity that will feel hard, but not maximum. The point here is that you need to push through the feeling of "This is getting tough, I should really stop" and get to the next rest. And, because of those 90 second rests, this is on the 'easier sid…

1
Zero to Hero Rowing Workout Plan: Row 28 = 30 minutes EASY ROW 40:51

1M ago40:51

40:51

Did you know, the best workout for you is one that you only put in a low intensity? Row for 30 minutes at a low rate and pace, and build your foundation. Seriously, 30 minutes low and slow is one of the best workouts you can do for building you core fitness, building your mitochondria (google them) and helping your body to burn fat efficiently duri…

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Zero to Hero Rowing Workout Plan: Row 27 = 10 x 3 minutes TEMPO row 56:06

1M ago56:06

56:06

Row at an intensity that you'd rather not, but you know you can! Hold that pace for 3 minutes, rest, then do it all again 10 times in total. A tempo/hard (but not max) intensity rowing workout 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣Row 27 = 10 x 3 minutes TEMPO …

1
Zero to Hero Rowing Workout Plan: Row 26 = 3 x 10 minutes EASY ROW 42:06

2M ago42:06

42:06

Row for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 26 = 3 x 10 minutes EASY ROW🚣 WARMUP: 4 minutes WORKOUT: 3 x 10 minutes with 60 second rests - at 20spm EASY…

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Zero to Hero Rowing Workout Plan: Row 25 = TABATA x 3 Sprint Workout 34:39

2M ago34:39

34:39

Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 25 = TABATA TABATA TABATA🚣 WARMUP: 10 minutes WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two m…

1
Zero to Hero Rowing Workout Plan: Row 24 = 30 mins Easy Row 39:38

2M ago39:38

39:38

A low intensity row changing stroke rate every 3 minutes to keep it interesting. Build your fitness the easy way! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 24 = 30 mins Easy Row at 18/20/22 Strokes per minute🚣 WARMUP: 5 minutes WORKOUT: 30 mins Easy Row at 18/…

1
Zero to Hero Rowing Workout Plan: Row 23 = 20 mins of Sprints 32:25

2M ago32:25

32:25

Not the full 20 minutes, there's rests in there! But you're gonna be rowing fast in this one. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 23 = 20 mins of Sprints🚣 WARMUP: 5 minutes WORKOUT: 30 seconds easy, 30 seconds at max x 10 PACE GUIDE: Faster than 2K pace …

1
Zero to Hero Rowing Workout Plan: Row 22 = Easy 35 minute Row 40:10

2M ago40:10

40:10

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how! Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlon…

1
Zero to Hero Rowing Workout Plan: Row 21 = HARD! 4/3/2/1min x 3 47:00

2M ago47:00

47:00

You loved the last time we did 4/3/2/1 mins twice, didn't you? Well, let's add on another! You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: • Zero to Hero Rowing Pl…

1
Zero to Hero Rowing Workout Plan - Row 19 = 20 minutes of Speed! 32:13

2M ago32:13

32:13

Row 30 seconds low rate power, 30 seconds high rate speed, with 30 seconds easy in between. This will row away some cobwebs! This rowing workout is designed to let you work on both aspects of speed generation - so make sure to hit both of them as hard as you can - and of course, with a good technique! ⁉ Don't be alarmed that I'm not on a Concept2. …

1
Zero to Hero Rowing Workout Plan: Row 20 = 30 mins inc. Squats! 39:06

2M ago39:06

39:06

Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes! This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits! 🌟 If you haven't watched my introduction to the Zero to He…

1
Zero to Hero Rowing Workout Plan - Row 18 = 3 x 11 minutes EASY ROW! 45:50

2M ago45:50

45:50

How often do you get great benefits from taking the easy route? Embrace this low intensity, easy row to increase your core fitness ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉ 🌟 If you h…

1
Zero to Hero Rowing Workout Plan - Row 17 = 8 x 3 minutes HARD Tempo Rowing Workout! 46:16

3M ago46:16

46:16

Put your grown up pants on, and row 8 x 3 minute intervals at a hard (but not max) pace in this awesome rowing RowAlong workout ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉ This is the f…

1
Zero to Hero Rowing Workout Plan - Row 16 = 30mins at 20spm EASY ROW! 39:17

3M ago39:17

39:17

Don't have a sad face when you see this row. Have a happy face! As it's an easy row, nothing taxing, just 30 minutes at a low intensity at 20spm. I know we all want to find the rowing workouts that tell us to go fast and bludgeon ourselves on the rowing machine - but you also need to build up your fitness. This is the row to do it. Trust me. 🌟 If y…

1
Zero to Hero Rowing Workout Plan - Row 15 = 4/3/2/1mins x 2 (Easy to Max) 31:38

3M ago31:38

31:38

Row 2 x 10 minute intervals which start quite politely - but then become a little rude by the end! Take 1 minute rest between rowing these 10 minute ramps. You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero t…

1
Zero to Hero Rowing Workout Plan - Row 14 = 30 mins Easy with breaks 35:41

3M ago35:41

35:41

How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice. The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking. 🌟 If you haven't watched my introduction to the plan, check it out here: https:/…

1
Zero to Hero Rowing Workout Plan - Row 12 = 20 minutes Slow to fast 29:19

3M ago29:19

29:19

Increase your speed and stroke rate 3 times over the course of an amazing 20 minute workout. Climb the ladder three times, increasing from 20 to 24 to 28 strokes per minute, and from 2K=18-20 to 2K+12 to 2K+5 pace. Slap on an extra 2 minutes to cool down, and that's 20 minutes done. 🌟 If you haven't watched my introduction to the plan, check it out…

1
Zero to Hero Rowing Workout Plan - Row 13 = 20 mins Max and Easy 31:32

3M ago31:32

31:32

Row with MAX power at 20spm for 1 minute. Take it easy for 1 minute. Do this ten times. Stop. You'll be a bit stronger and a bit faster after this workout! Keeping this row down to 20spm means you'll really feel the weight of the stroke as you put full force from your legs into each one. So make sure to get that technique singing! 🌟 If you haven't …

1
Zero to Hero Rowing Workout Plan - Row 11 = 20 minutes Low Intensity 29:07

3M ago29:07

29:07

You love 20 strokes per minute rowing, right? Well, here's 20 minutes of it to build your fitness Not that this is a throwaway rowing workout. Out of all the rows you could do, these longer, slow rows are the most important. Use it to increase your fitness, burn some calories, and spend time working on being a better rower. 🌟 If you haven't watched…

1
Zero to Hero Rowing Workout Plan - Row 10 = 15 minutes Easy/HARD 25:02

3M ago25:02

25:02

Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣 WARMUP: 4 minutes WORKOUT: 15 mins - 2 mins / 20spm Low intensity…

1
Zero to Hero Rowing Workout Plan - Row 9 - 15 minutes Easy 24:04

3M ago24:04

24:04

Continue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 9: 15 mins - 20spm at a low intensity (5/10 Effort)🚣 WARMUP: 4 minutes WORKOUT: 15 mins - 20spm at a low intensity …

1
Zero to Hero Rowing Workout Plan - Row 8 - 12 minutes Low and High 21:39

3M ago21:39

21:39

Add a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 8: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4🚣 WARMUP: 4 minutes WORKOUT: 12 mins - 2 mins at 20spm / l…

1
Zero to Hero Rowing Plan - Row 7: 12mins Easy to Fast Workout 20:17

3M ago20:17

20:17

Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;) 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣 WARMUP: 5 minutes WORKOUT: 12 minutes: 1 min 20spm E…

1
Zero to Hero Rowing Workout Plan - Row 6: 10mins FAST and EASY 19:37

4M ago19:37

19:37

How do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 6: 10 minutes at Low Intensity for 30 sec then MAX Intensity for 30 sec x 10🚣 WARMUP: 5 minutes WORKOUT: 10 minutes: Alternate LOW and MAX intensity …

1
Zero to Hero Rowing Workout Plan - Row 5: 10 Minutes Easy Row 17:23

4M ago17:23

17:23

There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensity You may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amoun…

1
Zero to Hero Rowing Workout Plan - Row 4: 7 Minutes Easy + Power Stroke 15:05

4M ago15:05

15:05

Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣 WARMUP: 4 minutes WORKOUT: 7 minutes: Mostly at 20spm L…

1
Zero to Hero Rowing Workout Plan - Row 3 - 7 Minutes Mixed effort 16:43

4M ago16:43

16:43

The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 🚣 WARMUP: 5 minutes WORKOUT: 7 minutes: 2 mins…

1
Zero to Hero Rowing Workout Plan - Row 2 - 5 Minutes Easy 12:02

4M ago12:02

12:02

Another 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, we'll add short power bursts by increasing your stroke rate. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 2 - 5 minutes Low Intensity 🚣…

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Zero to Hero RowAlong Workout Plan - Intro - then Row 1 (5 Minutes Easy) 19:13

4M ago19:13

19:13

Just starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using. 🌟If you haven't watched my introduction to the plan, go here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣ROW 1 - 5 minutes Low Intensity🚣 ➔WARMUP = 5 minutes ➔WORKOUT = 5 minutes low intensity + short bursts of power ➔…

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12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout 1:20:46

4M ago1:20:46

1:20:46

Row for 60 minutes, changing stroke rate and pace every 5 minutes. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid. Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24 ➔Pace Guide: 18s…

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12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout 44:20

4M ago44:20

44:20

Sprint for 45 seconds - 11 times, with 1 minute rest between each row 🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Due to the intensity of this row, the warm up is 10 minutes long. ➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8 ➔Effort = 10/10 ➔Speech = Don't try - just breathe! ❗ Control is still the key here. I do this…

1
12 Rows of Christmas - 10 Power Fives - RowAlong workout 46:47

4M ago46:47

46:47

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But ev…

1
12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout 52:59

4M ago52:59

52:59

Row 3 x 9 minute intervals with 3 minute rests 🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10 ➔Speech = Getting tough ❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it…

1
12 Rows of Christmas - 8 Stroke Rate Changes - RowAlong Workout 47:50

4M ago47:50

47:50

Row for 32 minutes, but change stroke rate every four minutes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Changes are: 18/20/22/20/18/20/22/20 ➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ This is a very simple row. By changing stroke rate every 4 minutes whe…

1
12 Rows of Christmas - 7 minutes Sprinting RowAlong Workout 42:19

4M ago42:19

42:19

Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest. 🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can! ➔Effort = 10/10 ➔Speech = Don't even try ❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-…

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12 Rows of Christmas - 6 Even Splits - Rowing RowAlong workout 44:35

4M ago44:35

44:35

A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ If your monitor lets you set splits (chunks of time) for…

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12 Rows of Christmas - 5 x 10 Minute Intervals - RowAlong Workout 1:10:26

4M ago1:10:26

1:10:26

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration. ➔Speech = Comfortable …

1
12 Rows of Christmas - 4 Power Strokes - RowAlong Workout 46:59

4M ago46:59

46:59

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace ➔Effort = 5-6/10 (more for the power strokes) ➔Speech = Comfortable ❗ A very simple low intensity row - but broken up every three minutes with these power strokes.…

1
12 Rows of Christmas - 3 TABATA 's - HISS / HIIT Workout 41:27

4M ago41:27

41:27

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times. 🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: MAX Effort - High rate, High Pace ➔Effort = 10/10 ➔Speech = Don't even try ❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you…

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12 Rows of Christmas - 2 Fitness Boosters 48:58

4M ago48:58

48:58

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info) ➔Effort = Starts at 5/10 ➔Speech = Comfortable ❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your t…

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12 Rows of Christmas - Intro and "1 Spicy Start" Workout 1:07:51

4M ago1:07:51

1:07:51

After a short introduction to the 12 Rows of Christmas, I get into the first row. " 1 Spicy Start " Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide Row 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 …

1
RowAlong 10K Plan - W8S5 - Post Time Trial Shakedown 30 48:32

4M ago48:32

48:32

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial! Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout. 🚣4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️ ➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info) …

1
RowAlong 10K Plan - W8S3 - 20 minute Time Trial Prep Indoor Rowing Workout 37:31

4M ago37:31

37:31

Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard! 🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️ ➔Pace Guide = Start at 2K+10 and then 2K+20 ➔Effort = Starts at 8/10 - then 5/10 ➔Speech = Tough - then (after a minute or so) easy ❗ This session may not make…

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RowAlong 10K Plan - W8S2 - 30 minutes - Time Flies - Fitness Booster RowAlong 45:49

4M ago45:49

45:49

Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout. 🚣Alternate 18spm and 20spm every 3 minutes 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows) ➔Effort = 5/10 - maybe 6 ➔Speech = Comfortable ❗ Just keep this one low and slow. Whether you're u…

1
RowAlong 10K Plan - W8S1 - 5 x 8 minutes - Max Intensity RowAlong 1:08:47

4M ago1:08:47

1:08:47

Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️ ➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes ➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10) ➔Speech = Tough - then unlikely! ❗ The first four m…

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