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RowAlong - Indoor Rowing Workouts
30 Days of 30 Minute Rows - Row 3 - MAX Intensity
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I'm re-uploading these to help anyone doing the November challenges.
A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the series
Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times.
🚣This row gets the red chilli, as it's a TOP Tier row on my Intensity Pyramid🚣♀️
➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5
➔Effort = Soft = 3/10 - Hard = 10/10
➔Speech = Comfortable - then gasping for air.
- This row is all about the 1 minute efforts. I'd usually programme this as 1 minute with 2 minutes total rest. And for me, the lack of complete rest showed very early on. My aim was 2K-5 - but between the lack of rest, the tough bike ride the night before, and the fact I talk all the way through - my bag of excuses for not hitting the pace was full!!! *
00:00 Introduction
01:49 Warmup
07:21 Main RowAlong Workout
38:25 Cooldown and time to stretch while I sign off.
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30 Days of 30 Minute Rows - Row 4 - LOW Intensity
50:59|A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the seriesSlow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes. 🚣A BOTTOM Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20➔Effort = 5/10➔Speech = ComfortableAfter Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness *00:00 Introduction01:35 Warmup06:53 Main RowAlong Workout37:55 Cooldown and time to stretch while I sign off.30 Days of 30 Minute Rows - Row 2 - Low Intensity
50:45|I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them!A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the seriesSlow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique.🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = 2K+20-22➔Effort = 5/10➔Speech = Comfortable❗ I do this strapless in on order to help iron out some issues with my technique. If you're going to try it, and you've never done it before, I recommend loosening the straps, rather than taking your feet out totally. That way, if you get it wrong and are about to fly off the back of the machine, you could quickly pull your feet against the straps. ❗00:00 Introduction01:06 Warmup05:46 Main RowAlong Workout36:44 Cooldown and time to stretch while I sign off.30 Days of 30 Minute Rows - Row 1 - Medium Intensity
51:34|I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them!Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm🚣MID Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18➔Effort = 7-8/10 then 5-6/10➔Speech = A little tough, then easy - a bit like walking up stairs❗ There's nothing too taxing about this row. Just stick to the pace guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable. ❗00:00 Introduction01:50 5 minute Warmup as I explain the pace guide07:48 Main RowAlong Workout38:32 Cooldown and guided stretching🔋Rowing for Fitness: 11-Min RowAlong Workout | for Seniors, Beginners, Returners
37:09|Join me for a complete 33-min RowAlong Workout: 9-min warmup, 11-min row, 13-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. ⏱️ Breakdown: 9-min warmup 11-min main rowing workout (mostly CSS with 1-min chunks at 22spm and 30-sec power intervals) 2-min cooldown 9-min stretching 🎯 Perfect for: Seniors seeking gentle exercise Beginners starting their fitness journey Anyone looking for low-impact cardio Progressive workout for building endurance 💪 This workout focuses on maintaining a Comfortable Steady State (CSS) pace, with brief intervals of increased stroke rate and power. It's designed for all ages and fitness levels, promoting endurance, cardiovascular health, and total body wellness. 🔑 Key features: Proper rowing form and technique instruction showing you How to Row Extended Comfortable Steady State (CSS) pace focus Brief intervals of increased intensity for progression Consistent core workout with gentle variations 🏆 This accessible workout aims to: ✓ Build cardiovascular endurance ✓ Improve full-body strength and stamina ✓ Boost overall wellness and longevity ✓ Increase confidence for beginners and seniors 🕰️ CHAPTERS: 00:00 Introduction 02:27 Warmup 12:24 11-Minute Progressive Workout 24:32 Cooldown 27:09 Guided Stretching 🏋️♀️ Join me on this journey towards better health and fitness. This series progressively builds your strength and endurance, making indoor rowing a sustainable part of your wellness routine, regardless of age or fitness level. Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR I'm rowing this on an Aviron Rowing Machine - which I really enjoy rowing on. But it's to show and prove that it's not the machine that matters, it's how YOU use it that matters. Whether you're rowing on a Concept2, RP3, Water Rower, Aviron, Peloton, Hydrow, Ergatta, NordicTrack, or any other rowing machine - if you row this workout properly, you will get a workout that will help to grow your fitness levels. Let me know in the comments what machine you're using! Subscribe for more gentle, effective rowing machine workouts!☕ 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/rowalong18-Min Rowing Workout | Low Impact Fitness for Beginners, Returners and Seniors
47:22|Need a Rowing Workout that isn't about punishing yourself? Join me for a complete 40-min RowAlong Workout: 9-min warmup, 18-min row, 2-min cooldown, then 11:30 of stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR ⏱️ Breakdown:9-min gradual warmup18-min main rowing workout (3x: 3min at 20spm, 2min at 22spm, 1min at 24spm)2-min cooldown11:30 guided stretching🎯 Ideal for:Seniors looking for a safe, effective workoutBeginners building stamina and techniqueAnyone wanting a time-efficient, full-body exerciseLow-impact cardio enthusiasts of all ages💪 This workout introduces gentle stroke rate progression to keep you engaged while maintaining a manageable effort level. It's designed for all fitness levels, promoting cardiovascular health, mobility, and strength without stressing your joints.🔑 Key features:Proper How to Row rowing form and technique instructionProgressive intensity with varied stroke ratesTime-efficient, full-body workoutEmphasis on joint health and mobility🏆 This accessible workout aims to:✓ Enhance cardiovascular endurance✓ Improve full-body strength and flexibility✓ Support weight management goals✓ Boost overall wellness and vitality🕰️ CHAPTERS:00:00 Intro02:25 9 Minute Warmup13:00 18 Minute Workout31:30 2 Minute Cooldown34:11 Stretching🏋️♀️ Join me on this journey towards better health and fitness. This series progressively builds your strength and endurance, making indoor rowing a sustainable part of your wellness routine, regardless of age or fitness level.Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR I'm rowing this on an Aviron Rowing Machine, but the beauty of this workout is its versatility. Whether you're using a Concept2, Hydrow, Water Rower, or any other rowing machine, you'll get an effective, low-impact workout that helps build fitness and promote longevity.Let me know in the comments what machine you're using and how you found the workout!Subscribe for more gentle, effective rowing machine workouts! #IndoorRowingForSeniors☕ 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🙏 Thanks with PayPal: https://PayPal.Me/rowalongRowing for Fitness: 15-Min Progressive Workout | How To Row | for Seniors, Beginners, Recovery
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