RowAlong | Push Your Limits HIIT Workout | 2024 Challenge - Hakuna Tabata | CTC

Join me for this high-energy indoor rowing workout. We’ll tackle 3 rounds of Tabata intervals designed to push your limits and elevate your heart rate. After a 10-minute warm-up, I’ll row the challenge alongside you, providing motivation and how to row fast tips throughout the workout.

This session consists of 24 intervals of 20 seconds of maximum effort followed by 10 seconds of rest, with a 2-minute break after intervals 8 and 16.

📱Make sure to use the ErgZone app to simplify your programming and track your progress. The link is here: https://app.erg.zone/w/0ONbbSEwRWa9Rs... 📱

Remember, this is a max intensity workout, so only participate if you’re fit and healthy enough for such a challenge. Let’s row together and crush this workout!

For more details on the challenge, visit: https://insideindoor.com/ctc-challenge/

And in case you're interested in my result, I managed 2383m

CHAPTERS
00:00 Introduction
03:41 Warmup
15:31 Main Session
32:15 Cooldown and time to stretch while I sign off.


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🔔 Subscribe for more:    / @rowalong  
➡️ Become a Patreon:   / rowalong  


CHAT WITH ME!
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👥 - FACEBOOK:   / rowalong  
- WEBSITE: https://www.rowalong.com

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 https://www.rowalong.com 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**
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)

#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.