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RowAlong - Indoor Rowing Workouts
RowBeats Sweat Sesh: 25 Min Indoor Rowing Interval RowAlong Workout
Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories.
After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied interval training for 20 minutes - Follow Along the steady state rowing, sprint intervals, stroke rate changes and more. Using your Concept2, WaterRower, RP3, Aviron or any rowing machine, every second will be precisely choreographed to motivating rhythms.
There's no mistaking the RowBeats format is different to my normal RowAlong workouts - minimal talking, just immersive rowing action guided by quick audio cues and stroke rate callouts on screen. Lose yourself in the music, or hit mute to follow the visuals while your own playlist pounds in your ears.
This is high intensity training at its most rhythm-fueled and effective. You'll experience multiple phases that push your cardiovascular system into calorie-burning overdrive using low impact, full body rowing movements.
Whether your goal is weight loss, overall fitness, or just getting a runners-high through an addictive routine, prepare to get drenched in sweat and endorphins! Let's go all-out on the indoor rower.
(Workout Structure: 5 min warmup / 15 min workout intervals)
📚CHAPTERS📚
00:00 Intro
02:06 Warmup - 5 minutes
08:11 RowBeats #5 - 15 minute Rowing Workout
28:21 Cooldown
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See you in the next video.
==================What I use==================
(Affilliate Links):
***Rowing***
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
***Recommendations***
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#hiit #indoorrowing #rowingmachine #burncalories #rowbeats
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
More episodes
View all episodes
30 Days of 30 Minute Rows - Row 28 - MAX Intensity
52:40|Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.🚣TOP Tier row on my Intensity Pyramid🚣♀️Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm(SPM+ Strokes per minutes)➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info➔Effort = 5-10/10➔Speech = Comfortable to start, then harder - then HARD!❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗The timing of the Graphics is wrong on this - I need to come back and fix it at the end of the month. So please stick to 15 / 10 / 5 - rather than the on screen GFX.00:00 Introduction02:20 Warmup07:31 RowAlong Workout38:48 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 27 - MID Intensity
54:25|Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm🚣MIDTier row on my Intensity Pyramid🚣♀️➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.➔Effort = 5-9/10➔Speech = Comfortable to start, then harder - then easier, then HARD!❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗00:00 Introduction02:27 Warmup07:39 RowAlong Workout38:45 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 26 - LOW Intensity
53:03|Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = 2K + 18 (don't stress about pace for the 15's)➔Effort = 5-6/10➔Speech = Breathing a little harder, but ok to speak❗ The 20spm part of this row should be 'bread and butter' for you. But the 15spm may slightly knock you out of your comfort zone. It's about slowing down the recovery to allow yourself to develop the right flow between the phases of the stroke - arms away, rock over hips, knees bend. If you're a bit sticky with your technique, this slow rate for 60 seconds will help.❗00:00 Introduction02:07 Warmup07:00 RowAlong Workout38:07 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 25 - MID Intensity
52:39|This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Change every two minutes from 18/20/22/20/18 strokes per minute➔Pace Guide = 2K + 20/18/15/18/20 x 3➔Effort = 5-6/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗00:00 Introduction02:50 Warmup08:18 RowAlong Workout39:11 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 24 - Low Intensity
54:15|This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Change every two minutes from 18/20/22/20/18 strokes per minute➔Pace Guide = 2K + 20/18/15/18/20 x 3➔Effort = 5-6/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗00:00 Introduction02:50 Warmup08:18 RowAlong Workout39:11 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 23 - MAX Intensity
50:42|2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!🚣TOP Tier row on my Intensity Pyramid🚣♀️Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗00:00 Introduction02:27 Warmup07:34 RowAlong Workout38:16 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 22 - LOW Intensity
55:05|Make a low stroke rate row a challenge by covering the pace on your monitor🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! ➔Pace Guide = Start at 2K+18-20 (hopefully!)➔Effort = 5 or 6/10 ➔Speech = Out of breath a bit, but comforttable❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.❗00:00 Introduction02:01 Warmup07:29 RowAlong Workout38:50 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 21 - MID Intensity
53:33|Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST🚣MID Tier row on my Intensity Pyramid🚣♀️4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗00:00 Introduction02:46 Warmup07:38 RowAlong Workout38:42 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 20 - Low/Mid Intensity
53:00|Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past. How you start the row will dictate the intensity. Keep it easy (+22/24) for a LOW intensity row, but if you start at +20 - it's likely to feel more like a MID intensity on my Pyramid.❗00:00 Introduction02:40 Warmup08:02 RowAlong Workout39:22 Cooldown and time to stretch while I sign off.