A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video.
🚣 Row 3 x 11 mins with 1 minute rest - at 18/22/18 strokes per minute🚣♀️

➔Pace Guide = 18spm at 2K+20 / 22pm at 2K+16
➔Effort = 5-6/10 then 6-7/10
➔Speech = Ok throughout

❗ Use this session to drive in some core fitness and spend time thinking about your technique. Working on the sequencing and flow, especially at the drive phase ❗

As such, this is being used as 10KW2S4 - to recover after S3 and get ready for S5. You don't have to be on the 10K plan to get use out of this row though.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA54) or just set up the main session as either 3 x 11min intervals with 1 minute rests.🚥

00:00 Intro
02:32 Warmup
08:00 Main Session
44:18 Cooldown and time to stretch and packup

🔵🔵🔵 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: [ Ссылка ]...)
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: [ Ссылка ]
PayPal: [ Ссылка ]

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 [ Ссылка ] 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***
[ Ссылка ] Concept 2 Rowing Machine
[ Ссылка ] Polar H7 Heart Rate Sensor
[ Ссылка ] Concept 2 Phone Holder
[ Ссылка ] Jabra 65t Elite Earbuds
[ Ссылка ] Dyson Fan
[ Ссылка ] Macbook Pro for RowPro software
[ Ссылка ] T-shirts

***Recommendations***
[ Ссылка ] Polar H9 Heart Rate Sensor
[ Ссылка ] Polar H10 Heart Rate Sensor
[ Ссылка ] Wahoo Tickr Heart Rate Sensor
[ Ссылка ] Garmin HRM Dual Heart Rate Sensor
[ Ссылка ] Moofit Heart Rate Sensor
[ Ссылка ] Apple Watch
[ Ссылка ] Floor Mat
[ Ссылка ] Ski-Erg
[ Ссылка ] Bike-Erg
[ Ссылка ] 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. 🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.

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