Build power in your body by pushing the pace of this 30 minute row
🚣 30 minutes at 20 strokes per minute – faster than normal 🚣♀️
➔Pace Guide = 2K+15 or faster (see below for 2K training pace info)
➔Effort = 7-8/10
➔Speech = Tough, but you’ll be able to speak
❗ Usually, a 30 r20 would be done at 2K+18 pace. But by pushing this 3 seconds faster, it’ll slip into a MID tier intensity, and give you a chance to build some power. If you want to go even faster for the last ten minutes, you have the option to push this into a TOP tier intensity workout. ❗
The full session is available to pre-program your Concept2 PM5 monitor on the Ergzone app under the RowAlong track – RA-28 (You still need to watch the video here on YouTube for the RowAlong element)
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.
00:00 Intro
03:02 5 minute Warmup
09:32 Main Session
40:33 Cool Down
If you enjoyed this workout, why not subscribe to this channel – and click the little bell icon so you get notified when I post a new workout – click below
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes.
🔵For more information about drag factor, the plans and what this is all about, head to For more about indoor rowing in general, go to www.indoorrowinginfo.com🔵
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
==================What I use==================
From time to time, people ask what kit I use for rowing and making these videos. So here we go (Affilliate Links):
***Rowing***
Concept 2 Rowing Machine
Polar H7 Heart Rate Sensor
Concept 2 Phone Holder
Jabra 65t Elite Earbuds
Dyson Fan
Macbook Pro for RowPro software
T-shirts
***Filming***
Panasonic GH5
Tascam DR-05x
Lavalier microphone
Neewer Lights
Viltrox Lens Adaptor
Canon 24-105mm Lens
UV Filter Pack
***Editing***
PC with GTX 1080 Video Card and i7 7700K processor.
2 x 28 inch monitors
1 x Samsung QLED 4K video monitor
2 x Yamaha HS7 speakers
Behringer UMC204HD Audio Box
Sennheiser HD25 Headphones
Davinci Resolve
***Recommendations***
Polar H9 Heart Rate Sensor
Polar H10 Heart Rate Sensor
Wahoo Tickr Heart Rate Sensor
Garmin HRM Dual Heart Rate Sensor
Moofit Heart Rate Sensor
Apple Watch
Floor Mat
Ski-Erg
Bike-Erg
Saris Hammer (For road bike on Zwift)
*for info, RowAlong used to be PDP – but the name was changed to RowAlong in 2020.
#power #indoorrowing #rowingmachine #burncalories
