How to Row Faster Than Ever on the Concept2 Rowing Machine

Ever wondered how to row faster? I show you how to go from 2:30/500m to 1:50/500m

Drag Factor - 140 unchanged throughout
Strokes Per minute - 20spm

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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....

But seriously - just keep watching, that's all I ask!!

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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.

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

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*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. 🔴 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.

[stocktonrails]

How ironic (but true), my wife and I were just talking about this earlier this morning (after our rower workouts yesterday)- the variety of ways one can increase their pace while maintaining good form. This video clearly explains all of that, and probably much more effectively than I could! I’ll have her check out this video later today, thanks (from the both of us) for posting it. 👍👍

[evanshaw]

Why taller rowers dominate elite rowing. Longer drive length bigger lungs larger leg muscles. So VO2 efficiency of stroke and max power over time all together make for champions. I am a former pro cyclist runner and rower. I’m 74. But still have max HR of 182. I can row at rates many 22 year old elite rowers do. I can’t row as long at that rate as them but for up to 6000 meters I’m still very capable of time a very capable 30 year old rower can do.

[neilwheel]

I was getting it wrong for years, flapping about like a fish out of water until I started listening to your advice. Thanks for all your hard work 👏👏👏👏👏

[exrgame]

A proper technique is key... As always a great video!

[miscac-ydij]

I love the placement of your carrot. 😂

[corsc]

Great tips again John.

RowAlong treasure hunt

[johnr.watson]

I've just become the owner of Concept 2 and have found this video very helpful because now I can work on developing an effective technique from the off. Many thanks Joe.

[andyk]

Great video. No messing, just straight into it and talking as you go. We occasionally do a partner workout at bootcamp and the guy I partner with always blitzes me on the rowing section without seeming to have more strokes per minute than me. The technique is key.

[markpayne]

Thanks! Great job keeping the ability to talk while working so hard!

[lehman]

New to rowing and have finished your 30 days of 30 and now working on the 2k plan (redux??). Had asked several people what drive was and couldn't get a good answer. Have been working on drive, especially on bottom tier workouts. Thanks for the update

[Colin_Power]

Brilliant video, I will be using this

[TimmSprenger]

Even if you though that would help with drive length, I have to admit that I don't get as close to front of the machine as you do. I am always afraid to crunch my back too much instead of keeping it straight to let the power from the legs flow through it smoothly.

[xsteel]

I would like to see the part of correct form where you are improving your s/m in slo motion, please. Great tip on improving time.

[ginxxxxx]

this is a good video, watched the whole thing

[mikeneeley]

Great information. I noticed the handle goes almost all the way to the front on the catch for you. How tall are you?

[IanMcCausland]

Just when I think I’ve nailed my form, I think about my posture and a second or two comes off my split.

[iiredeyeiiredeye]

Thanks for the tips...very helpful. I'm wondering how I find my ideal drag setting? I've tried a few different settings but I'm not really sure what I should be aiming for.

[wongyeng]

I m trying to figure this out so thanks for the video, will try it out !

My erdata app doesnt hv the drive speed and drive length information... can advise how to include them?

[levelupfitness]

How would you pace a 10 min max row? I’m fairly fit but have little experience with rower. I’m 5’9 175lbs and do a lot of running and work on the Echo bike. I have an event in 2 weeks that includes a 10 min max cal on the rower. 🤷


Damper setting ?
Pace ?
Strokes per minute ?

[eddievillafranca]

I have a Game warden test that I failed once because of rowing. I am 5'5" 165 pounds and need to pass 2000M in 8:35 please if you have any advice?