Best All Round Rowing Machine Workout - 9 x 4 minutes - Works it all!

This is one of the best rowing workouts you can do. Vary your stroke rate and intensity to give you the best of everything - technique / fitness / power - and one heck of a good workout!

🚣 9 x 4minutes - go through 20/24/28/24/20/24/28/24/20spm 🚣‍♀️

➔Pace Guide = Start 2K+18 - increase 6 sec for 24 and 6 sec for 28spm
(See below for info about 2K Pacing)
➔Effort = 20spm - 5-6/10, 24spm - 7/10, 28spm - 8-9/10
➔Speech = Comfortable / Tough / Don't try.

❗ This is an amazing workout. It gives you the chance to work through different stroke rates. To work on the low rate fitness boosting range then up to tempo, then up to the faster range. Not only from a technique point of view, but also because it'll help you to adjust pace with your stroke rate, this is extremely vauluable. And - you'll get an amazing cardio workout from this by going through the ranges.❗

If you're feeling brave, start the 20spm at a faster pace (around 2K+16) which will really up the intensity of the entire session. Or, if you'd rather focus on fitness and technique, start a little easier, around 2K+20 pace instead.

🚥PROGRAMMING THE MONITOR🚥
1) You can find this workout under the RowAlong tab on the Ergzone app - looking for RA34 - to preprogram your monitor. *You still need to watch the video on YouTube for the RowAlong element.
2) Just program your monitor to 9 x 4mins with 1 minute rest.
3) If you're concerned about a monitor delay, then choose "Undefined Rest" and press the button with 3 seconds to go.
4) Or just load in 44:10 and let the timer countdown as you start and stop with me.

00:00 Intro
01:06 Warmup
07:56 Main Session
53:08 Cooldown


🔵🔵🔵 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://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.