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BOOST your FITNESS - Rowing Machine workout - 4 x 9 mins
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Build your fitness core, burn through calories, and develop your power with this increasing effort interval workout. I'll keep you company, with technique tips and friendly chat.
BOTTOM Tier (5/10 effort) Workout which slides into a MID tier (7-8/10 effort)
🚣 4 x 9mins at 18/20/22/24spm - 2 min rests 🚣♀️
Pace Guide = 2K+ 21 / 18 / 15 / 12
Effort = 5-7 /10
Speech = Comfortable - but will get tougher
❗ The first two intervals in this row should be comfortable. You'll have a good, solid engine building workout - a bit out of breath, but you shouldn't find it hard. The next two intervals will then feel tougher, and you'll feel the intensity increase. Not into a TOP tier max effort, but you won't be in Kansas anymore... ❗
🚥If you want to programme your monitor as a 4 x 9 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
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.
ℹ - 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. ℹ 🔴 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.
BOTTOM Tier (5/10 effort) Workout which slides into a MID tier (7-8/10 effort)
🚣 4 x 9mins at 18/20/22/24spm - 2 min rests 🚣♀️
Pace Guide = 2K+ 21 / 18 / 15 / 12
Effort = 5-7 /10
Speech = Comfortable - but will get tougher
❗ The first two intervals in this row should be comfortable. You'll have a good, solid engine building workout - a bit out of breath, but you shouldn't find it hard. The next two intervals will then feel tougher, and you'll feel the intensity increase. Not into a TOP tier max effort, but you won't be in Kansas anymore... ❗
🚥If you want to programme your monitor as a 4 x 9 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
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.
ℹ - 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. ℹ 🔴 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.
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