30 Days of 30 Minute Rows - Row 21 - MID Intensity

RowAlong - Indoor Rowing Workouts

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1:14:43

Artificial intelligence is evolving at an unprecedented pace—what does that mean for the future of technology, venture capital, business, and even our understanding of ourselves? Award-winning journalist and writer Anil Ananthaswamy joins us for our latest episode to discuss his latest book Why Machines Learn: The Elegant Math Behind Modern AI . Anil helps us explore the journey and many breakthroughs that have propelled machine learning from simple perceptrons to the sophisticated algorithms shaping today’s AI revolution, powering GPT and other models. The discussion aims to demystify some of the underlying math that powers modern machine learning to help everyone grasp this technology impacting our lives, even if your last math class was in high school. Anil walks us through the power of scaling laws, the shift from training to inference optimization, and the debate among AI’s pioneers about the road to AGI—should we be concerned, or are we still missing key pieces of the puzzle? The conversation also delves into AI’s philosophical implications—could understanding how machines learn help us better understand ourselves? And what challenges remain before AI systems can truly operate with agency? If you enjoy this episode, please subscribe and leave us a review on your favorite podcast platform. Sign up for our newsletter at techsurgepodcast.com for exclusive insights and updates on upcoming TechSurge Live Summits. Links: Read Why Machines Learn, Anil’s latest book on the math behind AI https://www.amazon.com/Why-Machines-Learn-Elegant-Behind/dp/0593185749 Learn more about Anil Ananthaswamy’s work and writing https://anilananthaswamy.com/ Watch Anil Ananthaswamy’s TED Talk on AI and intelligence https://www.ted.com/speakers/anil_ananthaswamy Discover the MIT Knight Science Journalism Fellowship that shaped Anil’s AI research https://ksj.mit.edu/ Understand the Perceptron, the foundation of neural networks https://en.wikipedia.org/wiki/Perceptron Read about the Perceptron Convergence Theorem and its significance https://www.nature.com/articles/323533a0…

hace un año 53:33

MP3•Episodio en casa

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end

➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!

❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗

00:00 Introduction

02:46 Warmup

07:38 RowAlong Workout

38:42 Cooldown and time to stretch while I sign off.

Hosted on Acast. See acast.com/privacy for more information.

508 episodios

#Sports #RowAlong #Concept2 #HYROX #Concept2 Technique #Rowing Workouts #Fitness #Row #CrossFit

RowAlong - Indoor Rowing Workouts

30 Days of 30 Minute Rows - Row 21 - MID Intensity

RowAlong - Indoor Rowing Workouts

14 subscribers

published hace un año

MP3•Episodio en casa

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end

➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!

00:00 Introduction

02:46 Warmup

07:38 RowAlong Workout

38:42 Cooldown and time to stretch while I sign off.

Get bonus content on Patreon

Hosted on Acast. See acast.com/privacy for more information.

508 episodios

#Sports #RowAlong #Concept2 #HYROX #Concept2 Technique #Rowing Workouts #Fitness #Row #CrossFit

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RowAlong - Indoor Rowing Workouts

1
GET FIT FAST! 10x20 Seconds Max Effort | 1:20 Rests | Row Along 21:35

hace 8 weeks21:35

21:35

The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣‍♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀 ⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success. Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made. 🔥 Today’s Challenge: ⚡️ 10 x 20-second max rowing sprints ⚡️ 80-second recovery between rounds ⚡️ Stop as soon as your power drops below your target! Give it everything you've got! 🚀 ⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical. 🔴 DISCLAIMER: Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content. 📚CHAPTERS📚 00:00 Welcome & Overview 01:52 Sprint Session Begins 17:49 Two Minute Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
BUILD POWER + SPEED + FITNESS! Rowing Sprint Challenge 10 x 20 sec / 1:30 Rests 23:51

hace 8 weeks23:51

23:51

Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential. Today's Challenge: ⚡️ 20-second max efforts ⚡️ 1m30 recovery ⚡️ Up to 10 rounds ⚡️ Stop when below target Quality over quantity - when power drops, you stop! 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 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. 📚CHAPTERS📚 00:00 Welcome & Overview 02:31 Sprint Session Begins 20:00 Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
FASTER + FITTER | Day 3 Sprint Rowing Challenge | with 1:40 Rests 23:43

hace 8 weeks23:43

23:43

Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today! ⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go back and start with Day 1! Today's Session: ⚡️ 20-second maximum effort sprints ⚡️ 1min 40 recovery between efforts ⚡️ Maximum 10 rounds ⚡️ Stop when you can't hit your target! ⚡️ Don't forget to warm up properly! 💥 The Goal: Maintain your Day 1 target numbers Push through increasing fatigue Build sprint endurance Develop mental toughness Remember: Quality over quantity. Stop when you drop below your target - that's the sign your quality is dropping! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 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. 📚CHAPTERS📚 00:00 Welcome & Overview 01:53 Sprint Session Begins 20:46 Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
FIT Sprint Challenge Day 2 | Hit Your Target and BOOST FITNESS! 25:34

hace 9 weeks25:34

25:34

Ready to get fitter and test your power? Today we're back with Day 2 of our sprint series, and things are getting spicy! Same 20-second max efforts, but now with 1m 50 rest periods. The challenge? Hit your Day 1 target numbers... or stop when you can't! ⚠️ IMPORTANT: You MUST complete Day 1 first to set your target numbers! Without those numbers, this workout won't be as effective! Remember: Quality over quantity. It's better to complete 4 perfect sprints than 8 mediocre ones! 🎯 Today's Session: ⚡️ 20-second maximum effort sprints ⚡️ 1min 50sec recovery between efforts ⚡️ Maximum 10 rounds ⚡️ Stop when you can't hit your target! ⚡️ Don't forget to warm up properly! 💥 The Goal: Maintain (or exceed) your Day 1 target numbers Push through increasing fatigue Build sprint endurance Develop mental toughness Remember to use the same metric you chose in Day 1 (meters/calories/watts). Quality is everything - when you drop below your target, that's your signal to stop! Ready to discover how many quality sprints you can maintain? Grab your water bottle, warm up thoroughly, and let's attack this together! 💪 🔴 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. #rowing #rowingworkout #rowalongwithme #sprinttraining #rowinglife #indoorrowing #concept2 #rowerg 🚣‍♂️ CHAPTERS 00:00 - Intro 01:54 - Main Rowing Workout 22:09 - Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
5-Day Rowing Challenge - Day 1 - Setting your Target 36:21

hace 9 weeks36:21

36:21

DO YOU THINK YOU'RE FIT, fast and strong enough? No? Then ROW THIS SERIES! https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y Whether you're looking to crush your 500m time or improve your general fitness, this 5-day rowing machine series will transform you. And if you like the sound of that, this is even better: Each session is simple: just a 20-second max effort sprint followed by plenty of rest (10 times). Row Along with me as we start this one with a gentle warm-up, then I'll guide you through everything step by step. Perfect for anyone who wants to take their rowing to the next level or use the science of HIIT to boost their fitness! 🎯 🔥 Join me for this complete Follow Along series where we'll discover your peak power output. Today we establish your baseline with 10 maximal efforts - but don't worry, there's plenty of rest between each one! Today's Session: ⚡️ 10-minute warm-up to prepare for peak performance ⚡️ 10 x 20-second maximum effort sprints ⚡️ Full 2-minute recovery between each sprint ⚡️ Choose your metric: meters/calories/watts ⚡️ Track your scores as we go 📊 Setting Your Target: Complete all 10 sprints We'll remove your highest and lowest scores Average the remaining 8 results This becomes your performance target for the series! 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 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. 📚CHAPTERS📚 00:00 Welcome & Overview 03:15 Warmup Begins 12:00 Sprint Session Begins ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
Introduction to the 5-Day Sprint Rowing Series! 4:10

hace 9 weeks4:10

4:10

Tired of endless steady-state rowing? 💥 Shake it up with this 5-day sprint series https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y to get Fitter and Faster in no time. Whether you're looking to boost your sprint power or just want an exciting way to get fit, these 20-second max efforts will transform your rowing! This video is a short introduction to the main series. Want the secret to faster times AND better fitness? It's not always about long, slow distance. Join me for this series where we'll: ⚡️ Build explosive power ⚡️ Improve your sprint speed ⚡️ Enhance overall fitness ⚡️ Break up training monotony Each session takes just minutes but delivers maximum results. Perfect for anyone training for races or those who want efficient, exciting workouts! 🎯 In this intro video: Complete series overview How to set your targets Equipment setup tips Rest and recovery guidance Safety considerations Ready to discover what you're capable of? Let's get started! 💪 Warmup videos can be found here: https://www.youtube.com/playlist?list=PL8ookhrQKwvK1CdwRYrXckRzBZ2t3gpnp 🔴 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. 📚CHAPTERS📚 00:00 Introduction & Overview 01:32 20-Second Sprint Format Explained 03:08 Training Goals & Benefits 04:02 How the Series Works 04:55 Equipment Setup & Settings 05:35 Stroke Rate Guidelines 05:54 Rest Days & Recovery 06:14 Safety Guidelines & Precautions 06:39 What's Next After the Series ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
🔥 ROWBEATS: 5 x 20s Sprint Intervals | 30-Min Power Rowing Workout 35:41

hace 10 weeks35:41

35:41

🚀 UNLEASH YOUR POWER: THE ULTIMATE ROWING SPRINT WORKOUT! Ready to transform your fitness with just 30 minutes? This high-intensity RowBeats session combines explosive power with perfect recovery periods, set to energizing house beats. Perfect for ANY rowing machine - Concept2, Aviron, WaterRower, Peloton Row, and more! Why This Workout WORKS: Science-backed 20/40 sprint intervals for maximum power development Perfect rest periods to maintain peak performance Just 20 seconds of work at a time - but make them COUNT! Burns calories long after your workout ends Improves both power AND endurance YOUR EFFORT = YOUR RESULTS! This workout is designed to meet you at your level, but remember: those 20-second sprints are your opportunity to push your limits. The harder you drive, the more you'll gain! I'll guide you through each sprint with clear cues and motivation. Whether you're new to sprints or a seasoned athlete, you'll find your perfect intensity by giving YOUR maximum effort during each work interval. 📚CHAPTERS📚 00:00 Intro + Machine Setup 02:01 Warmup 06:01 RowBeats Workout 33:01 Cooldown 🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵 ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
30-Minute CALORIE TORCHER 🔥 Low Impact Rowing Intervals (Any Rower!) 33:05

hace 10 weeks33:05

33:05

🔥 THE BEST 30-MINUTE ROWING INTERVAL WORKOUT! This low-impact, structured indoor rowing session combines steady-state and power training for maximum efficiency and banging house music as you RowAlong with me. Perfect for Concept2, Aviron, WaterRower, or Peloton Row and More! Ready to enhance your rowing technique? This strategic interval workout includes: 4-minute technique-focused warmup 24 minutes of contrast intervals (2 mins @ 20spm / 2 mins @ 24spm) 2-minute controlled cooldown Every interval is designed to build endurance and power! You'll alternate between controlled base pace rowing at 20 strokes per minute and stronger, powerful pieces at 24 strokes per minute. Perfect for ANY rowing machine - Concept2, WaterRower, Peloton, RP3, Aviron, or others. I'll guide you through each transition with clear cues and form reminders. The magic of this rowing workout lies in its structured approach - the steady 20spm builds endurance and technique while the 24spm intervals develop power and stamina. Whether you're new to the erg or a seasoned athlete, you'll find your perfect intensity by adjusting your power output while maintaining the prescribed stroke rates. Get ready to improve your pacing and build sustainable power through this balanced workout! 🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵 📚CHAPTERS📚 00:00 Intro 02:02 Warmup - 4 minutes 06:02 RowBeats - 20/24 Contrast Intervals 30:25 Cooldown ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout 1:20:50

hace 12 weeks1:20:50

1:20:50

Row for 60 minutes, changing stroke rate and pace every 5 minutes. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid. Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24 ➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm 22spm 2-3 seconds faster than 20spm 24spm 2-3 seconds faster than 22spm ➔Effort = 5-8/10 (It will drift up through the hour) ➔Speech = Should be ok. Maybe a little tough in the 24's ❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout - rowalong 44:28

hace 12 weeks44:28

44:28

Sprint for 45 seconds - 11 times, with 1 minute rest between each row 🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Due to the intensity of this row, the warm up is 10 minutes long. ➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8 ➔Effort = 10/10 ➔Speech = Don't try - just breathe! ❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗ 45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval. At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
12 Rows of Christmas - 10 Power Fives - RowAlong workout 46:47

hace 12 weeks46:47

46:47

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗ At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

1
12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout 52:59

hace 12 weeks52:59

52:59

Row 3 x 9 minute intervals with 3 minute rests 🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10 ➔Speech = Getting tough ❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗ All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms. At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

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12 Rows of Christmas - 8 Stroke Rate Changes - RowAlong Workout 47:52

hace 12 weeks47:52

47:52

Row for 32 minutes, but change stroke rate every four minutes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Changes are: 18/20/22/20/18/20/22/20 ➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

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12 Rows of Christmas - 7 minutes Sprinting RowAlong Workout 42:24

hace 12 weeks42:24

42:24

Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest. 🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can! ➔Effort = 10/10 ➔Speech = Don't even try ❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.…

RowAlong - Indoor Rowing Workouts

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12 Rows of Christmas - 6 Even Splits - Rowing RowAlong workout 44:35

hace 12 weeks44:35