45 minute Indoor Rowing Workout - Fitness Builder - 10KW4S2 - Not just for Concept2

Build your fitness and technique with this low and slow 45 minute rowing workout. 🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️ ➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "slow" end of the training guides. But that's ok - it's all part of building your fitnes to be able to row the 10Km. ❗ The point of 9/8/7/6/5/4/3/2/1 is really just to keep it interesting. Swapping rates in ever shortening sections will hopefully make the time go quicker as you get shorter and shorter periods as you get closer to the end. 🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA62) or just set the main session as 45 mins🚥 00:00 Intro 02:06 Warmup 07:49 Main Session 54:31 Cooldown and time to stretch and packup 🔵🔵🔵 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: https://www.youtube.com/channel/UCGYc...) 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: https://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 YouTube 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 https://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** 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/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 *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.