Player FM - Internet Radio Done Right
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Вміст надано RowAlong. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією RowAlong або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.
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Many of us are entering the new year with a similar goal — to build community and connect more with others. To kick off season five, Priya Parker shares ideas on how to be the host with the most. An expert on building connection, Priya is the author of “The Art of Gathering: How We Meet and Why It Matters.” Whether it's a book club, wedding, birthday or niche-and-obscurely themed party, Priya and Chris talk about how to create meaningful and fun experiences for all of your guests — including yourself. For the full text transcript, visit go.ted.com/BHTranscripts . For the full text transcript, visit go.ted.com/BHTranscripts Want to help shape TED’s shows going forward? Fill out our survey here ! Learn more about TED Next at ted.com/futureyou For the Idea Search application, go to ted.com/ideasearch Hosted on Acast. See acast.com/privacy for more information.…
RowAlong - Indoor Rowing Workouts
Відзначити всі (не)відтворені ...
Manage series 2809427
Вміст надано RowAlong. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією RowAlong або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.
A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together.
I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com
Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger.
This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.
Hosted on Acast. See acast.com/privacy for more information.
518 епізодів
Відзначити всі (не)відтворені ...
Manage series 2809427
Вміст надано RowAlong. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією RowAlong або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.
A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together.
I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com
Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger.
This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.
Hosted on Acast. See acast.com/privacy for more information.
518 епізодів
Alla avsnitt
×This one’s about rhythm, purpose, and connection. After setting up and warming up, we’ll row for 20 minutes at a steady 20 spm — low intensity but high value, like climbing a never-ending staircase. Along the way, I’ll share a bit of my own story and help you reflect on yours. Let’s connect with our “why” for rowing and build some serious base fitness together. 🌐 Visit rowalong.com , and come row live with me on Sundays ( @rowalonglive ). 📘 Explore The Rower’s Journal on Amazon and grab the RowAlong app in your app store. 🔴 DISCLAIMER: Always check with your doctor before starting new workouts. Participation is voluntary and at your own risk. ☕ Support via coffee | ➡️ Become a patron Or just keep showing up – that’s everything. 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
This workout blends cardio with a technique tune-up. After your warm-up, we’ll dive into a continuous 20-minute row focused on posture, stroke mechanics, and connection. I’ll guide you on how to move with precision while gradually building intensity. Close it out with a short cool down — and step off the machine feeling sharper, stronger, and more in control. 📺 Don’t forget to visit rowalong.com and join the Sunday Live Rows on YouTube ( @rowalonglive ). 📓 Want to log your progress? Grab The Rower’s Journal on Amazon , and try the RowAlong app on mobile. 🔴 DISCLAIMER: Check with your healthcare provider before beginning this or any exercise program. Participation is at your own risk. ☕ Buy me a coffee | ➡️ Patreon But really — just keep rowing with me. 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
In this progressive session, we’ll gradually increase both stroke rate and intensity: 4 minutes at 20 spm, 3 minutes at 24, 2 minutes at 28, and finally 1 minute at 30. Then we repeat. With short rests between rounds, this is about building endurance without burning out. I’m with you every step — and stroke — of the way. 🌎 Find more at rowalong.com , watch live rows on Sundays ( @rowalonglive ), and subscribe to my main channel . 📕 Get The Rower’s Journal here , and check out the RowAlong app on iOS or Android. 🔴 DISCLAIMER: Get medical clearance before starting this or any new fitness activity. You row at your own risk. ☕ Coffee | ➡️ Patreon Still here? You’re smashing it. 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley. 🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube ( @rowalonglive ). 📖 Pick up The Rower’s Journal here and download the RowAlong app today. 🔴 DISCLAIMER: Speak with your healthcare provider before beginning any workout. You take part at your own risk. ☕ Buy me a coffee | ➡️ Join on Patreon But hey – if you’re rowing, you’re winning. 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way. 🌍 Head over to rowalong.com and subscribe on YouTube ( @rowalong ). Catch the Sunday Live Rows too! 📚 Don’t forget The Rower’s Journal on Amazon and the RowAlong app on your favorite device. 🔴 DISCLAIMER: Please consult your doctor before starting any fitness program. Your health is your responsibility. ☕ Buy me a coffee | ➡️ Support on Patreon But if nothing else — just keep rowing with me. 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block. 🌐 Visit rowalong.com for more workouts and don’t miss my Sunday Live Rows on YouTube ( @rowalonglive ) and EXR. 📘 Grab The Rower’s Journal on Amazon and try the RowAlong app – available on iOS and Android. 🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk. ☕ Buy me a coffee | ➡️ Patreon support But hey – just being here is awesome. Keep it up! 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
We’ll start with a warm-up that transitions from low intensity into technical drills, setting you up for a solid workout. The main session gradually builds from 22 strokes per minute upwards, dialing in both your stroke rate and your pace. I’ll be right there to keep you focused, helping you maintain form and maximize every pull. 📢 Check out rowalong.com and join the Sunday Live Rows on the EXR app or on YouTube at @rowalonglive . 💪 Want more structure? Pick up The Rower’s Journal on Amazon and explore the RowAlong app on your mobile device. 🔴 DISCLAIMER: Always consult your healthcare provider before starting any new fitness program. Use this video at your own risk. ☕ Buy me a coffee | ➡️ Become a patron Or just keep showing up — that’s what really counts. 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
We’ll kick things off with a four-minute warm-up to get your body moving and break down the rowing stroke. Then it’s straight into a 20-minute pyramid-style session: three-minute intervals starting at 20 strokes per minute, gradually increasing in intensity before winding down with a two-minute cool down. I’ll guide you stroke by stroke, helping you carve out real progress in just half an hour. 🧭 Be sure to visit rowalong.com and join me live on Sundays via the EXR app or the RowAlong Live channel on YouTube ( @rowalonglive ). 🎥 Subscribe to my YouTube channel for more sessions, and check out The Rower’s Journal on Amazon . 📱 Don’t forget to download the RowAlong App on iOS and Android — just search “RowAlong.” 🔴 DISCLAIMER: Consult your doctor before starting this or any exercise program. Participation is at your own risk. ☕ Buy me a coffee | ➡️ Support me on Patreon But seriously – just keep watching. That’s all I ask! Be well. 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

Welcome to the Time for Change series. 8 workouts for you to squeeze in when you're short on time. Because I get it, I'm the same. Sometimes you only have like 25 minutes, half an hour in your day due to work, family, whatever, to get some kind of a workout. And what I want to make sure is that you're not wasting your time. The amount of times I go to the gym or something and I see people sit down on the machine for 10 minutes, flap up and down with no focus, wonder off, and it's done nothing for them. So this series, what I've done is I've really compressed in short workouts that it's up to you to put in the effort. I will say in each one of these that you get out what you put in. So if you put the effort into these short workouts, I guarantee you're going to get some kind of results. Now this series isn't going to make you like an incredible 2K rower and stuff. What it is going to do is just make sure you are not wasting your time. And that's the most important thing when you only have a short amount of minutes in your day for a rowing workout. Now you can do this on any machine, of course. I'm sitting here on the Aviron, but if you have a Concept 2, an RP3, a water rower, a Rogue, whatever, you can row this series. Just make sure to put in the effort. Don't waste your time. Give yourself some time for change. Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

Join this 35-minute rowing machine Follow Along workout designed for all fitness levels! Warm up, then power through intervals of low, mid, and max intensity. Perfect for any rower. Looking for an engaging RowAlong rowing machine workout? This 35-minute session is packed with mixed intervals to challenge your fitness level. We start with a 4-minute warm-up, followed by a dynamic mix of low-intensity strokes, power efforts, and max-intensity sprints. Whether you're using a Concept2 or any other rowing machine, you'll get full guidance throughout. Row along, enjoy the pace changes, and get a solid workout that will leave you feeling great! Don’t forget to like, comment, and subscribe for more free workouts. 🚣♂️ Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀 ⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success. Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made. 🔥 Today’s Challenge: ⚡️ 10 x 20-second max rowing sprints ⚡️ 80-second recovery between rounds ⚡️ Stop as soon as your power drops below your target! Give it everything you've got! 🚀 ⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical. 🔴 DISCLAIMER: Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content. 📚CHAPTERS📚 00:00 Welcome & Overview 01:52 Sprint Session Begins 17:49 Two Minute Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================What I use================== (Affilliate Links): **Rowing** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts **Recommendations** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential. Today's Challenge: ⚡️ 20-second max efforts ⚡️ 1m30 recovery ⚡️ Up to 10 rounds ⚡️ Stop when below target Quality over quantity - when power drops, you stop! 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 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. 📚CHAPTERS📚 00:00 Welcome & Overview 02:31 Sprint Session Begins 20:00 Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================What I use================== (Affilliate Links): **Rowing** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts **Recommendations** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today! ⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go back and start with Day 1! Today's Session: ⚡️ 20-second maximum effort sprints ⚡️ 1min 40 recovery between efforts ⚡️ Maximum 10 rounds ⚡️ Stop when you can't hit your target! ⚡️ Don't forget to warm up properly! 💥 The Goal: Maintain your Day 1 target numbers Push through increasing fatigue Build sprint endurance Develop mental toughness Remember: Quality over quantity. Stop when you drop below your target - that's the sign your quality is dropping! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 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. 📚CHAPTERS📚 00:00 Welcome & Overview 01:53 Sprint Session Begins 20:46 Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================What I use================== (Affilliate Links): **Rowing** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts **Recommendations** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

Ready to get fitter and test your power? Today we're back with Day 2 of our sprint series, and things are getting spicy! Same 20-second max efforts, but now with 1m 50 rest periods. The challenge? Hit your Day 1 target numbers... or stop when you can't! ⚠️ IMPORTANT: You MUST complete Day 1 first to set your target numbers! Without those numbers, this workout won't be as effective! Remember: Quality over quantity. It's better to complete 4 perfect sprints than 8 mediocre ones! 🎯 Today's Session: ⚡️ 20-second maximum effort sprints ⚡️ 1min 50sec recovery between efforts ⚡️ Maximum 10 rounds ⚡️ Stop when you can't hit your target! ⚡️ Don't forget to warm up properly! 💥 The Goal: Maintain (or exceed) your Day 1 target numbers Push through increasing fatigue Build sprint endurance Develop mental toughness Remember to use the same metric you chose in Day 1 (meters/calories/watts). Quality is everything - when you drop below your target, that's your signal to stop! Ready to discover how many quality sprints you can maintain? Grab your water bottle, warm up thoroughly, and let's attack this together! 💪 🔴 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. #rowing #rowingworkout #rowalongwithme #sprinttraining #rowinglife #indoorrowing #concept2 #rowerg 🚣♂️ CHAPTERS 00:00 - Intro 01:54 - Main Rowing Workout 22:09 - Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
DO YOU THINK YOU'RE FIT, fast and strong enough? No? Then ROW THIS SERIES! https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y Whether you're looking to crush your 500m time or improve your general fitness, this 5-day rowing machine series will transform you. And if you like the sound of that, this is even better: Each session is simple: just a 20-second max effort sprint followed by plenty of rest (10 times). Row Along with me as we start this one with a gentle warm-up, then I'll guide you through everything step by step. Perfect for anyone who wants to take their rowing to the next level or use the science of HIIT to boost their fitness! 🎯 🔥 Join me for this complete Follow Along series where we'll discover your peak power output. Today we establish your baseline with 10 maximal efforts - but don't worry, there's plenty of rest between each one! Today's Session: ⚡️ 10-minute warm-up to prepare for peak performance ⚡️ 10 x 20-second maximum effort sprints ⚡️ Full 2-minute recovery between each sprint ⚡️ Choose your metric: meters/calories/watts ⚡️ Track your scores as we go 📊 Setting Your Target: Complete all 10 sprints We'll remove your highest and lowest scores Average the remaining 8 results This becomes your performance target for the series! 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 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. 📚CHAPTERS📚 00:00 Welcome & Overview 03:15 Warmup Begins 12:00 Sprint Session Begins ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! Hosted on Acast. See acast.com/privacy for more information.…
Tired of endless steady-state rowing? 💥 Shake it up with this 5-day sprint series https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y to get Fitter and Faster in no time. Whether you're looking to boost your sprint power or just want an exciting way to get fit, these 20-second max efforts will transform your rowing! This video is a short introduction to the main series. Want the secret to faster times AND better fitness? It's not always about long, slow distance. Join me for this series where we'll: ⚡️ Build explosive power ⚡️ Improve your sprint speed ⚡️ Enhance overall fitness ⚡️ Break up training monotony Each session takes just minutes but delivers maximum results. Perfect for anyone training for races or those who want efficient, exciting workouts! 🎯 In this intro video: Complete series overview How to set your targets Equipment setup tips Rest and recovery guidance Safety considerations Ready to discover what you're capable of? Let's get started! 💪 Warmup videos can be found here: https://www.youtube.com/playlist?list=PL8ookhrQKwvK1CdwRYrXckRzBZ2t3gpnp 🔴 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. 📚CHAPTERS📚 00:00 Introduction & Overview 01:32 20-Second Sprint Format Explained 03:08 Training Goals & Benefits 04:02 How the Series Works 04:55 Equipment Setup & Settings 05:35 Stroke Rate Guidelines 05:54 Rest Days & Recovery 06:14 Safety Guidelines & Precautions 06:39 What's Next After the Series ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

🚀 UNLEASH YOUR POWER: THE ULTIMATE ROWING SPRINT WORKOUT! Ready to transform your fitness with just 30 minutes? This high-intensity RowBeats session combines explosive power with perfect recovery periods, set to energizing house beats. Perfect for ANY rowing machine - Concept2, Aviron, WaterRower, Peloton Row, and more! Why This Workout WORKS: Science-backed 20/40 sprint intervals for maximum power development Perfect rest periods to maintain peak performance Just 20 seconds of work at a time - but make them COUNT! Burns calories long after your workout ends Improves both power AND endurance YOUR EFFORT = YOUR RESULTS! This workout is designed to meet you at your level, but remember: those 20-second sprints are your opportunity to push your limits. The harder you drive, the more you'll gain! I'll guide you through each sprint with clear cues and motivation. Whether you're new to sprints or a seasoned athlete, you'll find your perfect intensity by giving YOUR maximum effort during each work interval. 📚CHAPTERS📚 00:00 Intro + Machine Setup 02:01 Warmup 06:01 RowBeats Workout 33:01 Cooldown 🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵 ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

🔥 THE BEST 30-MINUTE ROWING INTERVAL WORKOUT! This low-impact, structured indoor rowing session combines steady-state and power training for maximum efficiency and banging house music as you RowAlong with me. Perfect for Concept2, Aviron, WaterRower, or Peloton Row and More! Ready to enhance your rowing technique? This strategic interval workout includes: 4-minute technique-focused warmup 24 minutes of contrast intervals (2 mins @ 20spm / 2 mins @ 24spm) 2-minute controlled cooldown Every interval is designed to build endurance and power! You'll alternate between controlled base pace rowing at 20 strokes per minute and stronger, powerful pieces at 24 strokes per minute. Perfect for ANY rowing machine - Concept2, WaterRower, Peloton, RP3, Aviron, or others. I'll guide you through each transition with clear cues and form reminders. The magic of this rowing workout lies in its structured approach - the steady 20spm builds endurance and technique while the 24spm intervals develop power and stamina. Whether you're new to the erg or a seasoned athlete, you'll find your perfect intensity by adjusting your power output while maintaining the prescribed stroke rates. Get ready to improve your pacing and build sustainable power through this balanced workout! 🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵 📚CHAPTERS📚 00:00 Intro 02:02 Warmup - 4 minutes 06:02 RowBeats - 20/24 Contrast Intervals 30:25 Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

1 12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout 1:20:50
1:20:50
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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 18spm 22spm 2-3 seconds faster than 20spm 24spm 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. ❗ Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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 at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗ 45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval. 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. Hosted on Acast. See acast.com/privacy for more information.…
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 every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗ 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. Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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 - this is a HARD (but not maximum) row. ❗ All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms. 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. Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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 when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗ Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗ Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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 this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community tab if you want to see the actual results).❗ This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency. Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

1 12 Rows of Christmas - 5 x 10 Minute Intervals - RowAlong Workout 1:10:25
1:10:25
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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 ❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗ Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗ Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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 need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. ❗ The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort. Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

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 technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. ❗ Hosted on Acast. See acast.com/privacy for more information.…
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RowAlong - Indoor Rowing Workouts

1 12 Rows of Christmas - 1 Spicy Start - RowAlong Rowing Workout 1:07:55
1:07:55
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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 pace (See below for 2K Pace info) ➔Effort = Starts at 6/10 - then 8-9/10 ➔Speech = Comfortable - then tough ❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗ The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do! Hosted on Acast. See acast.com/privacy for more information.…
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