6 x 4 minutes HARD RowAlong Workout - ZONE 3-4 HR: Get Fit 4

Row 4 minutes at Zone 3-4 Heart Rate (hard intensity, but not max). Have a rest. Do this 6 times.
This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! If you have a heart rate monitor, keep an eye on your Heart Rate Zone - you want to be in Zone 3-4 for this row.
🚣6 x 4mins with 90 seconds rest 🚣‍♀️
➔HR Training Zone = Zone 3-4
➔Effort/10 = Medium intensity 7-8/10
➔2K Training page - 2K+12 (See below for 2K pace info)
❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗
🚥
00:00 Introduction
02:24 Warmup
07:52 Main Session
40:55 Cooldown and time to stretch while I sign off.
🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵
I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: / @rowalong )
More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)
That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....
Patreon: / rowalong
PayPal: www.paypal.com/donate?hosted_...
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another KZbin tab, or maybe Soundcloud and pick your own tunes. 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.
For more information about drag factor, the plans and what this is all about, head to www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com
See you in the next video.
ℹℹℹℹℹℹ - 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. ℹℹℹℹℹℹ
==================What I use==================
(Affilliate Links):
**Rowing**
amzn.to/3cIjma7 Concept 2 Rowing Machine
amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
amzn.to/3rcCJfa Concept 2 Phone Holder
amzn.to/3cufucm Jabra 65t Elite Earbuds
amzn.to/3tgeKxB Dyson Fan
amzn.to/3tfb9Qr Macbook Pro for RowPro software
www.rowalong.com/shop T-shirts
**Recommendations**
amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
amzn.to/3cpKevg Moofit Heart Rate Sensor
amzn.to/36yXObT Apple Watch
amzn.to/3an2vGW Floor Mat
amzn.to/3akI916 Ski-Erg
amzn.to/3tiWJ1N Bike-Erg
amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#hiit #indoorrowing #rowingmachine #burncalories
*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

[@ScottBurrow]

#getfitwithrowalong Thanks John for all the rows you do for us out here in the interwebby. I do not find your rows dry at all and I appreciate you going on and on about form, it keeps us all thinking about it as we row and making us better. See yah on the next row. Got a new curry book from my wife so its been alot of hot stuff around this house.

[@gdsoll07]

This one may be my favorite so far...which I've said before and will probably say again. Doing this with hr monitor made this...

[@GADesser]

Babble on our wayward leader. There’ll be meters when we are done. Lay back at the end of the push. Push, Pull, Pry, Reach, Rock, Roll some more.

[@mariemokra9395]

Hello, new fan here!!! 😀Thanks a lot, I really enjoyed this workout. Your comments are so useful!😍 Thanks for your effort.

[@mikeenders8391]

#getfitwithrowalong Thanks for another great row. Fascinating change to do heart rate based instead of 2k.

[@TimmSprenger]

Thank you, good sweaty session on the day FC Bayern won the Bundesliga in minute 89 and against all odds and the two point lead Dortmund was holding.

[@andyregan8412]

#getfitwithrowalong I've been off the rower for a while, but getting back with this program, glad you haven't changed with your increased popularity 😊, and glad to see waterrower 😊

[@hh8384]

Great stuff as usual - Watching you on the waterrower is weird - like me seeing someone write with their left hand. I am left handed but it still surprises me when i see someone else. I am the proud owner of a waterrower swoosh!

[@mariannes466]

Great shoes. Water rower definitely gives you different posture. Thank you for mid-high row. Don’t change banter + part of the charm. Constant reinforcement of technique so we don’t get lazy.

[@rowalong]

Haha, yeah, I'm a sucker for anything with the Van Halen stripes! I still need to do some work on the seat, as my posture is still awful on the WR, and it's putting me into bad habits on the C2.

[@donr677]

Thanks for the workout #getfitwithrowalong I really enjoyed it…And, ahh yes, to be 48 again! 68 next week!

[@pokrec]

#getfitwithrowalong Thank you! Today 6,219m @ 2k+11. HR was in the upper regions of zone 4, except interval 6 where it hit max. Nice workout, intensive, but not exhausting. After max intensity all-out workouts I have problems with sleep. But hitting max HR once or twice a workout is OK...

[@jamesincornwall1]

Round 2 of this programme and feeling great. Good row! #getfitwithrowalong

[@MrShustoke]

Another great workout, can feel that it’s positioned right, effort-wise 👍 #getfitwithrowalong

[@juniorbeasthawk4266]

Thanks John!! Appreciate help thru all 6 intervals! #getfitwithrowalong.

[@austinwhyte]

#GetFitWithRowAlong Another great session John , loved it .

[@Nomads_Rowing]

Finally kept on my target 🎉 Cheers John😎 Dry is good as we never know what you’re going to come out with next 😆

[@rowalong]

True. If I was trying to do a comedy show with each row, that would get tiring. So being straight, and then sideswiping you with nonsense adds some jeopardy to the chat!

[@legs1895]

Another great session, thank you!

[@rowalong]

Always my pleasure.

[@gnr76]

Thank you

[@rickharkins1750]

Thanks Coach, like the HR based approach, for me definitely Z4, but kept it just enough under red line to put some punch in the 1-2 min.

[@GADesser]

Another amazing workout. Doing all 24 in the sequence this time. When the technique comes together it is goo d to see the effect with the split time improvement. #GetFitWithRowAlong.

[@ccraigconti5345]

#getfitwithrowalong proper 4 session as part of the plan. Last time was trying out the heart rate plan that

[@dadwith4daughters]

Another great workout. I’ve never done workouts with my heart rate as the metric to measure. It makes workouts more interesting has helped me stay consistent. Thank you!

[@ccraigconti5345]

#keepthewaterrowerdry. Used #9 as a rest day workout and to try heart rate series. Will definitely do the full series when I finish the 5k plan next week

[@user-wj4sj2vf9t]

Loving your workouts, thank you!

[@rowalong]

It’s my pleasure. I’m really pleased you’re enjoying them.

[@mattiabianuccitrainer]

Glad to see you keep going on the water rower! 🔝🔝

[@rowalong]

I really like it. It’s a different sensation than the C2 - but I still get as good a workout.

[@lthrnck92]

#GetFitWithRowAlong A bit dry? I wouldn't know. I was too busy noisily sucking air and trying to keep chest from exploding to hear you. Great workout. I'm really feeling these hard ones... And PLEASE don't start with the 'you got this' and 'you can do it'. Keep reminding me of the proper technique, especially when I'm tired and slacking. That's infinitely more useful than meaningless platitudes. Thanks!

[@rowalong]

Thankyou. I know I could probably grab more viewers if I were more bombastic and throwing out the platitudes, but like you say, the reminders about technique are a lot more useful. I'm really pleased you enjoyed this one.

[@GoodComputerGuy]

Thanks again. But I do like when you distract with comments other than technique… I still usually listen to the very end for any extra nuggets of info and today didn’t disappoint.

[@rowalong]

There’s a bit of a line with these rows, especially early on - where if I don’t talk technique, those who’ve never considered how they row will continue with bad form, and all the risks that come with it. You’ll notice as you go through this series that I get more and more distracted!!

[@bill_greenberg]

@@rowalong yup! I’ll stick with this series no matter what you’re talking about, but looking forward to more interesting topics again! 😀 Meanwhile, my wife is on the Zero to Hero series and is struggling with form. Due to your tutelage I was able to break it down for her and (I think) she finally got her form right so she stops hurting her back. I think I need to order her a push/rock/pull/recover shirt!

[@Carolyn1234ish]

#getfitwithrowalong not dry at all!

[@susancarroll4283]

A good row using my new 2K pace as a guide as I can’t see my HR as I row. But my FitBit tells me I stayed out of peak and went in and out of cardio so that’s a good 3-4 zone row. #getfitwithrowalong

[@rowalong]

Sounds perfect. As long as it felt harder than easier; but easier than max, that’s what matters.

[@Dave61-ly4iq]

#getfitwithrowalong

[@mmccarthyaz]

#getfitwithrowalong N

[@ccraigconti5345]

##getfitwithrowaloong. Yoga might help me too. Haven't done it for a few years now

[@alanbernard]

#getfitwithrowalong