Not got much time? This 25 minute row will fit in an awesome rowing workout for you.Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times. —- Row the 20spm sections at around 2K+18 pace (5-6/10)—- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better)It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle. ❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗00:00 Introduction01:23 3 Minute Warmup 05:50 Main Session32:20 Cooldown and stretching while I sign off.At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 9, 2023
39 min
Row off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣♀️➔Pace Guide = 2K Rate and Pace (see below to 2K pace info)➔Effort = 9-10/10 all the way!➔Speech = Tough. Very tough. ❗ Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style of row, you'll continue to raise the calories burned in the rest periods too. ❗00:00 Introduction03:02 Warmup08:29 Main Session42:26 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 8, 2023
50 min
Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 28 strokes per minute - find a natural paceRow 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 20 strokes per minute - Match the 28spm pace(see below if you're wondering what I mean about 2K training pace)So what this does is let you see how you can go faster either by increasing stroke rate, or by pushing more power into the stroke. Get a feel for it through this workout - get a REALLY good sweat on, and then when it comes to rowing fast in a race or time trial - see how rowing at a higher rate AND more power will give you the sprint finish you've been dreaming of.00:00 Introduction02:35 Warmup08:38 Main Session40:04 Cooldown42:15 Guided stretching Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 7, 2023
55 min
Mix 4 minutes of low intensity with 1 minute of high intensity to give you an amazing workout on the rowing machine🚣4mins at 20spm then 1min FAST x6 (1 minute rests) 🚣♀️➔Pace Guide = 20spm at 2K+18 (see below for 2K pace info) 1 min is as fast as you can➔Effort = Starts at 5/10 - ends at 10/10➔Speech = Comfortable - then gasping for air ! ❗ Mixing up the two paces makes this a really fun way to get a lot of bang for your training buck. The important thing is that you hold the 20spm pace the same through the whole workout - and that you still give the 1 minute all you have in you, even if that's slightly slower than when you started due to fatigue. ❗00:00 Introduction02:41 Warmup07:46 Main Session43:53 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 7, 2023
53 min
There's nothing standard about this standard row, as I look into a major change in technique for steady state rowing.🚣30 minutes at 20 strokes per minute🚣♀️➔Pace Guide = 2K+18 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable the whole way❗ I purposefully dropped a couple of seconds off my usual time for this, and ended up even slower by the end. Partly because of the technique tweak, partly because today was meant to be a rest day, and partly because keeping a low end heart rate is much better than pushing this kind of row. ❗The video I keep referring to for the technique tweak is here: https://www.youtube.com/watch?v=nFSGS...🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA101) or just set the main session as a single 30 minute row and RowAlong with me. 🚥00:00 Introduction02:36 Warmup07:50 Main Session39:01 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 7, 2023
47 min
Go as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout➔Pace Guide 1 minute at 20spm / 2K+18 pace (5-6/10)1 minute at 20spm MAX EFFORTRepeat 10 times (No rests)❗ This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates. ❗🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA91) or set a 20 minute row with 1 minute splits - or just set the main session as a single 20 minute row and RowAlong with me. 🚥00:00 Introduction01:10 5 Minute Warmup07:52 Main Session29:03 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 4, 2023
37 min
Strap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣♀️➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace)➔Effort = 5/10 - 10/10➔Speech = Comfortable - And the sprint is short, so not too bad.❗ These 30 minutes at 20spm rows are perfect for working on technique, rythm and flow - and also for just letting your body burn a bunch of calories. But you need to make sure to get that technique flowing in order to burn off the perfect amount. ❗🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA95) or just programme in 31:30 and RowAlong with me. 🚥00:00 Introduction02:08 Warmup07:43 Main Session40:31 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 3, 2023
48 min
A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed. 🚣Row 4 minutes at 24spm - Rest 1 minute - Repeat 6 times.🚣♀️➔Beginners - just concentrate on holding 24spm➔Recovery / Bottom Tier Row - 2K+15 pace (6/10 effort)➔Medium Tier Row - 2K+12 pace (7/10 effort)➔Top Tier Row - 2K+9 - aim to go faster.❗ Pick your pace guide, and stick to it. If you start slow, and want to go fast, that's ok. But if you start fast and want to go slow, that's just your brain messing with you. Stick to you goals! ❗Apologies for the noisy machine in the warmup and first interval. I fix it by the second interval!! And if you want to know why it all ended quite abruptly - I simply needed to get back to work.🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA101) or just set the main session as a single 29 minute row and RowAlong with me. 🚥00:00 Introduction02:49 Warmup08:10 Main Session38:28 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 2, 2023
47 min
1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them. Row:4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info)3 Minutes RestDo this 8 times ❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but there shouldn't really a question of if you can ❗ 🚥Use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Off Beer) or set 4 min intervals with 3 minute rests. Or just set your monitor to 53:10 and RowAlong with me. 🚥00:00 Introduction02:18 Warmup08:11 Main Session1:03:12 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Jan 2, 2023
1 hr 13 min
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: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm22spm 2-3 seconds faster than 20spm24spm 2-3 seconds faster than 22spm➔Effort = 5-8/10 (It will drift up through the hour)➔Speech = Should be ok. Maybe a little tough in the 24's❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.00:00 Introduction03:01 4 Minute Warmup9:37 Main Session1:11:18 Cooldown then stretching Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Dec 26, 2022
1 hr 20 min
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