Скачать или смотреть 35 Minute Rowing Workout - 4x8 Min Intervals for All Fitness Levels | RowAlong

Choose your adventure in this 4x8 minute interval workout. Four different intensity options mean everyone from beginners to speed freaks can get an effective training session. Build endurance, test your limits, or push into serious speed work - you decide.

The workout:

4 x 8-minute intervals at 20spm
1-minute rest between intervals
Choose your intensity:

Beginner option: Row at a pace you know you'll complete the session at
Moderate option: 2K+18 pace (solid aerobic training)
Hard option: 2K+14 pace (challenging sustained effort)
Max challenge option: 2K+10 pace (seriously tough work)

About those rest periods:
The 1-minute rests are enough to have a drink and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be.

Follow along with me for stroke rate and timing throughout.

Timestamps:
00:00 Intro
02:48 Warm Up
08:21 Main Session
44:24 CoolDown

2K Pacing Guide:
If you're unsure about how to use 2K pacing - Row a 2000m time trial (as fast as you can), and divide the finish time by 4 to give your average 500m time - That's your 2K training pace. (ie, 7:40 would be 1:55). Then, if I say something like "2K+18" you row 18 seconds slower than your 2K pace (in the above example, that would be 2:13/500m pace.)

Drag Factor info:    • What is Drag Factor on Concept2 rowing mac...  

🔴 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.

🔵🔵🔵 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!!

🔵🔵🔵

==================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
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https://amzn.to/36yXObT Apple Watch
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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.