5 x 8 mins Indoor Rowing Machine Workout - HARD Tempo Row - 10KW6S1

Don't be scared by the word Hard. Hit a good tempo pace through these 8 minute intervals to get used to holding a harder intensity.
🚣 5 x 8mins with 2 min rests at 26spm / 2K+10 - or your 10K Stroke Rate and Pace 🚣♀️

➔Pace Guide = 26spm / 2K+10 - or your 10K Stroke Rate and Pace
➔Effort = 7-8/10
➔Speech = Tough - but you can talk

❗ If you want to go faster, you need to put in some effort. This is a MID Tier / HARD workout - but it's not a TOP TIER / MAX workout. You need to push harder than if this were a BOTTOM tier workout in order to hold your pace for 8 minutes at a time - but don't let that scare you - as long as you stick to the pace guide - this workout is awesome. ❗

The point here is that you're getting the intensity up and you sit in that 'pocket' to train you body and your brain to realise that this pace is perfectly fine to row at. Remember session is W6S1 of the 10K plan - and in that 10K row, you'll be averaging this pace for the entire thing - so just doing 8 minutes at a time is a piece of cake!!

The bulk of these intervals shouldn't go anywhere near a TOP tier, MAX intensity workout. This should stay in the MID area of my intensity pyramid for most of each interval. This means you need to work and push in order to hold that pace - but you know you can complete each interval.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA71) or if you're not rowing on a Concept2 or using Ergzone - just set the main session as a single 48:05 minute row and stop and start with me (the 5 seconds accounts for C2 monitor delay). 🚥

00:00 Intro
02:51 Warmup
08:52 Main Session
59:31 Cooldown and time to stretch and packup

🔵🔵🔵 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: https://www.youtube.com/channel/UCGYc...)
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/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.