5 x 5 min - TEMPO Rowing Workout: Zone 3-4 HR: Get Fit Row 24

Finish off the Get Fit by Rowing series with a 5 x 5 minute RowAlong workout. Good 'n sweaty if you do it right!

5 x 5 minutes with 2:30 rests
➔HR Training Zone = 3-4 (70-90% max)
➔Effort/10 = 7-8/10
➔2K Training page - 2K+9 (See below for 2K pace info)

💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace. Feel free to keep it drifting upwards (like I do) so that you're just scraping into Zone 5 by the end of the 12 intervals (But NOT AT THE BEGINNING!)

🚥
00:00 Introduction
02:06 Warmup
07:19 Main Session
43:16 Cooldown and time to stretch while I sign off.

Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure. 🔴 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.

[PaulRichardson-jyfp]

An excellent series of rows. It has helped me recover from an injury and I genuinely feel a lot fitter. Off to chase the 5K elite age group time now with my renewed bowl of power. ThanksJohn

[Andgilablemeb]

John is simply the best. Better than all the rest.

[jayrobson]

🎉congratulations to all who completed the series !

[MRChommie]

A challenging, excellent series. John deserves a BAFTA for this one!

[billschoenherr]

After three years and three attempts got through the entire series! Thanks John! Without you I wouldn’t be Fitter Faster Stronger!! U da Man!

[petermorrison]

Many thanks for this great workout series John. I’ve interspersed the sessions with other gym training and I’m a lot fitter than when I started. Thanks for everything you give us - I wouldn’t be anywhere as fit without you!

[juniorbeasthawk]

Also appreciate you sharing pace and heart rate! Cheers!

[pokrec]

Thank you!
Today 6, 427m for me @2k+11, although I was in 5-th zone during last 2 intervals. I had to rest for a few days, since I was not feeling well and I preferred to rather be cautious than too brave.
Nice workout, great fitness plan! Thank you and all who rowed it together!

[austinwhyte]

#getfitwithrowalong - Get fit by rowing series done and dusted, absolutely loved it . Thanks for all to do John . Looking forward to the next Rowalong adventures .😊👍

[lawriecook]

Excellent series and one I'll definitely be coming back to do again in the future

[jamesincornwall]

Thanks for the pause play tip! Great series. Thanks

[meredith]

Love the series! Definitely got me fit!

[mikethomas]

Great series of rows. Good to just select one and off you go. I'm looking at 1 red chilli session per week and 3 sessions of 20 rate. Along with a couple of dragon boat training. Appreciate your work. Cheers

[gdsoll]

#whooohoooo made it all the way through (and on time!!!). What a great series, perfect for my 'why' for my current mindset. Will generate stats soon...thank you John!

[ZamaZama]

Another master piece John.. the perfect cross-training these rows. Look forward to the next. Meantime, back to the archives. Enjoy the hike! Isn’t there supposed to be monster in the Lochness vicinity ;)

[juniorbeasthawk]

Nice level 3-4 interval workout! Best advice is still to put on undetermined rest on the C2 to avoid YouTube lag. Thanks!

[natoomey]

Finished this series out yesterday and tested with a 2k today. Finished in 7:40, ~1:55/500 split. I didn't test ahead of time but would guess a 15-20 sec improvement based on how I feel vs when I started. Gonna run it back and try again. Thanks John!

[raymondjurado]

I just joined your team for the fall challenge. Your workouts this season got me into the row erg and dynamic rowers. It’s been a great add to my zone 2 volume this spring.

[adamharwood]

Great workout done in my un loft in 30 degree heat

[terricorso]

Another great row!! Love the commentary; my whole family is so used to hearing you over the swish of my WaterRower or swoosh of my C2 that all throughout the day, and beyond, they use “John-speak” 😂 Thank you for a great series!! 🇨🇦