Indoor Rowing Workout - 4 x 8 minutes with 2 minutes rest - from RowAlong

MID TIER WORKOUT

Row 4 x 8 minutes with 2 minutes rest between. Each interval is at 22 strokes per minute, and at 2K+15.

Check out the videos about using your 2K pace and setting drag factor before doing this session if you're unsure about either of these subjects, or read below:

2K pace is the average 500m split time you can currently row 2000m at. If you row it in 7 minutes, the average 500m split is 1:45 (4 x 1:45 is 7minutes) So if I say 2K + 12 then you need to row at 1:57.

Drag Factor isn't a vague resistance setting. It's not like an exercise bike where you go the same distance at 1 or 10 - but it just feels tough at ten.

Drag factor feels tough at 10 and easy at 1 - but you go proportionally further for your efforts at ten than you do at 1. A bit like a bike gear climbing a hill - on the smallest gear, it will feel really easy - but your legs have to spin fast to get up the hill at any speed. On the toughest gear, it will feel really hard, but you'll be doing long slow pedalling reps.

The important thing though, is that if you row a 2K race at 10 and then again at 1 - but do it in the exact same time (7:00 for example) - the amount of work you have to do in order to cover the race on both settings is identical - it just comes from battling heavy strokes at 10 and powering through lighter strokes at 1. 🔴 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.

[pommieMJ]

Hi there. I did this row at twilight yesterday and thoroughly enjoyed it. Even the Scotsman chatting haha. Thanks for posting challenging and interesting workouts. Can't wait to do more!

[simeonsharo]

Focus. Focus. Focus. Technique dialled in. Felt good on this one. Cheers.

[joby]

A great video to use to double check our own technique 👍

[jacobwatts]

Just bought a concept 2 rower and used this video as my first workout.... it was awesome and I will back to use it again!

[Sydkneeca]

I love this workout. Have added it and most of the others to my routtine.

[TheHpsauce]

I do a similar workout to this where I do 5 X 8mins with 2 min rest and drop the 500 split time each set, for instance 2.14, 2.12, 2.10, 2.08, 2.06. I tend to be around 21/22spm and as the split drops I find myself upping the stroke rate to bring the split time down. The last set I really know I've done it after.

[highlanderthegreat]

how far are you going in that 8 min say 2000 meters or say 2200 meters, for some of us we would like to row a certain distance for the time and not just row for spm or just time

[claudiacanales]

My back gets sore! What could I be doing wrong or is this normal for beginners?

[crystalclarke]

Doing an older video after following you for a couple of weeks. You are wearing shoes!!