Recover from a Time Time Trial or race, or just boost your fitness with this 30 minute stroke rate alternating row.
🚣 30 mins - 18spm / 20spm every 5 minutes 🚣♀️
➔Pace Guide = 2K+20 (then 2K+18) (see below for 2K info)
➔Effort = 5-6/10
➔Speech = Comfortable
❗ Maybe you did the 2000m time trial the day before, and need a recovery row. Or maybe you're just on the lookout for a Fitness boosting workout that's a bit more interesting than the standard 20spm for 30 minutes. Well, this session if for you. Both times.❗
Just lock into the rate and pace, and after my usual chat about technique, let me keep you distracted (and hopefully interested) with the final part of the my rowing history. After all, one you're locked into rate and pace here, it's all about holding it - and trying to plough through the minutes. Hopefully my story will help with that.
As for programming the monitor - this session, including warmup and cooldown is on the Ergzone App as RA33 to pre-program your monitor. Or, tp punch in the main session manually, just enter a Single Time 30 minute workout - with 5 minute splits.
00:00 Intro
01:51 WarmUp
07:08 Main Session
38:16 Cool down
🔵🔵🔵 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 ] Powlabs Heart Rate Transmitter
[ 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.
