30 minute RowAlong as 3/2/1 minute chunks - HR Zone 3-4: Get Fit 8

[@kd1094]

This is one of my favorite rows. I enjoy the change of SPM. Thanks for the great rows. RowAlong Treasure Hunt

[@TimmSprenger]

This ended up being quite sweaty session even in the basement, but at 38 degrees outside. Looking forward to the session on the hydraulic rower - I had one, too, when I was 14 and did not use it either. Is a great reminder of how helpful it is what you do to keep coming back. Thank you. #getfitwithrowalong

[@gavinrowland4685]

Brilliant row. Rowalong treasure hunt

[@mariannes466]

You are in Newfoundland on vacation. Hotel gym had a basic Concept2. It worked. Thank you John. Perfect row to counter sitting on a senior bus tour with 85 yr old Mum. We eat 3 squares a day. Too much.

[@MrShustoke]

Another great session, thanks John! #getfitwithrowalong nice Kermodian reference too 👍

[@terryarnold9154]

Wow, that was a tough workout but really enjoyable 👍

[@mattlynell6846]

Awesome workout. 😅😅😅😅

[@austinwhyte]

#getfitwithrowalong Excellent workout , seeing improvement. Thanks John .

[@gdsoll07]

I looked forward to this when I programmed it in (for SmartRow) and am not disappointed. Great session!

[@GADesser]

#GetFitWithRowAlong - Excellent. Great workout.

[@juniorbeasthawk4266]

yes tough but fun workout. thamks

[@kd1094]

😅 So I saw your response to another viewer about watching the whole video. I did and I was glad. A hydraulic rower! 😅 RowAlong Treasure Hunt 😉

[@joppeneijens9357]

Great one!

[@alanbernard]

On the favourites now, #getfitwithrowalng 👍

[@djcip1]

I love the way you structure these workouts! Thank you.

[@rowalong]

Thanks Dan, it's getting harder to think of ways to package these up!! I'm really pleased you're enjoying them.

[@Dave61-ly4iq]

#getfitwithrowalong. Fantastic! Will use this one again!

[@ScottBurrow]

k#getfitwithrowalong Thanks for the row today John , I hope Mickey was nice to you. things are getting fitter and faster around here. See Yah on the next row.

[@pokrec]

Thank you for this one! 7,456m for me in this one. Not the hardest one, but nice and intense. I rowed it at decreased drag factor (128 -> 115) because I feel, that my back hurts and maybe this is because I row at too high drag factor? But it was a nice workout! My HR reached max at the finish.

[@HeidiBrock-l1p]

#getfitwithrowalong Working hard to keep up, feels great when I’ve finished, thanks John!

[@juniorbeasthawk4266]

#getfitwithrowalong. Thanks john. Tough one.

[@melaniemccammon4711]

This row was a ton of fun. I’ll definitely be doing it again. #getfitwithrowalong

[@rowalong]

I’m so pleased you enjoyed this one too.

[@jenniferblanchard4856]

DId this today! Great workout! Didn't do it with a heart rate monitor as I still don't have one, just went with my 2k time.

[@rowalong]

To be honest; this row doesn’t need a heart rate. Just start at a low intensity and build to a natural pace. But it sounds like you already did that! Well done.

[@ccraigconti5345]

Btw' when my son joined crew in high school, we found a type a concept 2 on line. It was a real bicycle wheel with fan blades. Used that for over 2 years a d then as he was going to university, we sold it and bought a C concept2 which has been updated with a PM 5 and I still use that today

[@donr677]

Great work out John! I have a request. Any chance you can put the session number in the title? For me, it has been difficult to find the next in series. Looking at the release date is helpful, but… Thanks for all the hard work you put into these videos!

[@rowalong]

I’d kinda been holding back from numbering them as I didn’t want input people off by seeing “row 6” and figuring they’ve missed out. But I’m possibly overthinking things!! So I’ve gone back at added numbers to them all. Remember there’s a playlist for each of my collections which has the rows in the right order though.

[@donr677]

Thank you so much, and for the playlist reminder.

[@mikeenders8391]

Enjoyed the row with #getfitwithrowalong. Thanks for cranking out all the videos.

[@susancarroll4283]

Good row - very sweaty tshirt afterwards! #getfitwithrowalong

[@joachimgramm2479]

RowAlong Treasure hunt

[@mmccarthyaz]

#getfitwithrowalong Great session!

[@rowalong]

Thanks. I’m really pleased you enjoyed it. I loved this one

[@MRChommie]

To quote the late Michael Jackson: "This. Is. It." Near-perfect variation. #getfitwithrowalong

[@chrisjbarrow]

#getfitwithrowalong worked up a nice bit of sweat on this one. I liked the spicy 1 minute Max at the end of each interval 🥵

[@alanbernard]

#GetFitWithRowalong 👍

[@billschoenherr4971]

RowAlong Treasure Hunt

[@rowalong]

Great stuff! Remember to watch the whole videos to hunt for the buried treasure!

[@docoftheworld]

Done

[@simonamusic7695]

Is that a Big Yin banana boot at the back of the rower - or the dreaded posture carrot? - Cracking workout - lost count how many times I've done the - always a belter

[@ccraigconti5345]

#getfitwithrowalong. Got to 94% HR at end (although that is easy for my age)

[@pauledwards2679]

Rowalong Treasure Hunt

[@rowalong]

Amazing! Keep on watching RowAlong videos and hunting for the treasure!

[@juniorbeasthawk4266]

#getfitwithrowalong.

[@legs1895]

#getfitwithrowalong not my best performance but a day of eating rubbish yesterday certainly didn’t help

[@rowalong]

Haha. Yeah. Sometimes the payback of eating rubbish is a guilt fuelled super workout. Other times, it’s rubbish. :)

[@DaveNeve]

If I do this row for the first time, what are the intensities you recommend for someone who does around 7,200 m in 30 minutes (approx 2.03 split)? I mean what would be the low, medium and high intensities? For example, would the intensities be + and - 20 seconds, giving low = 2.23 splits, medium = 2.03 split and high = 1.43splits? Or something completely different in your opinion? I want to try this row but I don't want to conk out or have too much energy left at the end? Thanks

[@rowalong]

Ok. If you have a 2K training pace, then start the 20spm around 20 seconds slower. But if you don't, and your 7300m 30 minute row felt like it was everything you could give (rather than a gentle row) I'd start off the 20spm at 2:13 then as you increase to 24spm you will hopefully find that the extra power needed to increase stroke rate will result in a 5-6 second increase in pace. And the same thing should happen for the 28's too. Chance are, when you get back to the 20spm, you'll want to slow down more than the 2:13 - but really try to hold it there. What you're really looking for when training is a 'natural pace' for each stroke rate when rowing normally. I can cover the monitor, and row 18/20/24/28/32 and be pretty sure I'm going to row at 2:05 / 2:03 / 1:57 / 1:50 / 1:45 without looking at the monitor. It's when it comes to 'over powering' the stroke for more power or holding the higher stroke rates for longer that this all falls apart! For example, right now I can row 32spm and 1:45 for 7 minutes - but I can't do it any longer than that!!

[@DaveNeve]

@@rowalong Hello. I finally went for 2:15; 2:05 and sub 2:00 (around 1:57) splits and made it with energy to spare at the end. Found it hard to hit and keep the stroke rate and corresponding split times though (quite a bit of fluctuation). Thanks for your help and advice

[@Andgilablemeb]

#GetFitWithRowAlong

[@ccraigconti5345]

#getfitwithrowing

[@mikethomas9424]

#getfitwithrowalong

[@PaulONeill-h3r]

RowAlong Treasure Hunt

[@juliaf_rowing]

RowAlong Treasure Hunt

[@sonjaz9958]

RowAlong Treasure Hunt

[@steveg1286]

RowAlong Treasure Hunt