The Perfect Row for Low Motivation - RowAlong Workout

Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.
🚣A bit of everything on the Intensity Pyramid🚣‍♀️

For those who ARE motivated to row - this workout works just fine for you too.

❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗

There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it!

The warmup actually kicks off this session - 4 minute warmup as normal, leads into another 4 minutes of easy intenisty rowing (for those who want a target, aim for 2K+18 at 20spm - for thos who are feeling sluggish, just row at a happy pace, and just pay attention to keeping a goodposture.

Then - take 30 seconds of either Power Strokes - or sprinting. Follow this by 3:30 of your easy pace - and then repeat - keep doing this until the end.

With any luck, the time will fly by - and by the 3rd or 4th sprint or power strokes, the motivation to row and focus a bit more will have arrived.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA86) if you don't use ErgZone, or you're not rowing on a Concept2 - just set the main session as a single 40 minute row with 4 minute splits and RowAlong with me. 🚥

00:00 Introduction
04:17 Main Session
45:28 Cooldown and time to stretch while I sign off.


🔵🔵🔵 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:    / @rowalong  )
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:   / rowalong  
PayPal: https://www.paypal.com/donate?hosted_...

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


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