30 minute Rowing Machine Workout - Slow AND fast - RowAlong
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- Опубликовано: 2 фев 2021
- Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout
🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! 🚣♀️
➔Pace Guide = 2K+18(20spm) and 2K+5(28spm) (See below for info)
➔Effort = 5-6/10 and 8-9/10
➔Speech = Not too bad - but the 28's will be tougher
❗ This is "The Best of Both Worlds". A low rate 20spm row which lets you work on technique and develop base fitness, then a speed bump to let you work on your power and.... speed.. ❗
This all evens out to a solid MID tier workout. And I've got to say I loved this one. It felt awesome to row it, and the time just whizzed by. I did this on Groundhog day - and I wouldn't mind doing this row again and again and again.
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.
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
/ @rowalong
This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another RUclips 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 www.rowalong.com 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 (Money grabbing Afilliate 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
**Filming**
amzn.to/3an41c6 Panasonic GH5
amzn.to/3oLLefT Tascam DR-05x
amzn.to/3arvTvJ Lavalier microphone
amzn.to/36vKtBb Neewer Lights
amzn.to/3j8GfEt Viltrox Lens Adaptor
amzn.to/3amXDld Canon 24-105mm Lens
amzn.to/3thWSSP UV Filter Pack
**Editing**
PC with GTX 1080 Video Card and i7 7700K processor.
amzn.to/3alOB7P 2 x 28 inch monitors
amzn.to/3thakXq 1 x Samsung QLED 4K video monitor
amzn.to/3csBEvK 2 x Yamaha HS7 speakers
amzn.to/2L8VYah Behringer UMC204HD Audio Box
amzn.to/36vF25l Sennheiser HD25 Headphones
amzn.to/39DQMVc Davinci Resolve
**Recommendations**
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)
#indoorrowing #rowingmachine #burncalories 
Спорт
This was one of the most enjoyable rows I've had in a long time. it's 30 minutes that just whizzed past, and I felt stronger and rewarded with a good tough workout.
"sometimes you just want to dance with Kylie"! I nearly fell off my rower laughing. Thanks John, I enjoed this one very much. #bestof....
I am new to rowing. This was a great workout even for someone past 50 years old. It was very easy to follow. I will definitely be watching more. Thanks!
John, thanks so much for a great workout. Don’t know how you can talk throughout especially during the 28 stroke rate but it’s inspiring and kept me going. Thanks much!!
Never stop making these, please!
This was my first row. Thank you for explaining so well. I’m starting this for my 16 year old daughter who is recovering from TBI and trying this as her new sport in the spring.
Great coaching. Just getting back to fitness so tough at the appropriate level. I don't know how you manage to keep coaching through rowing. Really helps keep my technique on point and the time just flies by. Thanks again. Cheers
It’s been a month or so since my last row…this was a great row to get back at it!
😂😂😂 BRAINS ... dropped my handle I was laughing out loud
I really like this row. One of your classics John.
Thanks again. Another cracking video
Happy new year (2023) John, A great new year day row, thank you #bestofboth
I really appreciate the workouts you post. Consistently offer nice variety and challenge to my rowing. Thanks
That's really nice of you to drop by and say that - I do hope that the variety and chat keeps people interested in what I do here, so it's great to hear that it's working for you.
Great work mate, thanks for guiding us through an otherwise tough workout. I love how you can talk and coach through the whole thing, incredible fitness. Thanks again for sharing your time and knowledge and please don't stop making these videos, Cheers from Australia 🎉
My 1st time doing a solid 28. I love all of these but maybe this is my new favorite. Keep on makin!!!
Great words in the end. You re just a great coach😀thx
I really enjoy all of your rows. Thank you so much!
You are so welcome!
Thank you for this! I’m a swimmer, but on days I don’t have swim practice rowing along with your videos helps scratch my itch for exercise.
Haha. That's going to be my new slogan "Let me scratch your itch...." Glad you enjoyed it. Hopefully the pools will open again soon! (Just don't forget about me... ;-) )
Another Great workout!! Thank you from Canada ❤
First row I have completed with you while maintaining pace. Thanks alot....i know this is slow but you have no idea how happy i am. Wooooh
First time rowing along. Really enjoyed it!
Thank you!
Wonderful! I'm really pleased you enjoyed it. If you have any questions or suggestions, please get in touch.
Love this row.
That was great - really enjoy these. Thank you!
Thanks Jody, that's great to hear! The mix up of speeds in this one does make it enjoyable.
Hey, I really appreciate ALL your rowing videos man! 🎉❤ They are all great, and they help me improve my fitness and health by speeding up my progress. My C2 rower is now my go-to exercise, and it's so great to have you as a trainer. I can choose any of your super awesome sessions and boom, I'm away! The skills development is also worth noting too, you really do nail it!
Congratulations on such a magnificent channel, much appreciated and thank you! 😊😊
Thankyou!! I'm really pleased you're enjoying these workouts. And looking at your username, you might be interested to know that the latest "Scenic Rowing" video I've uploaded was filmed on a P&H Virgo. I wanted to film videos for rowers, but didn't want to go backwards - so I've jumped into the world of Kayaking. I really enjoy the smooth / non wobbly stuff!!!
#best of both worlds. I liked the mix up, thanks. I usually shy away from interval sessions, but that one is a keeper.
Thank you! Great workout! Really enjoyed it💪
Hi Ilsa. I'm really pleased you enjoyed it! It's a great way to pass the time for a 30 minute row.
Thanks very much for this video. Excellent, I thought. Really out of breath and sweating at the end, beofre the cool down. The one minute intervals really break up the row and 20 spm for four minutes make it doable for a beginner like myself. Cheers.
Thanks Paul. I'm really pleased you enjoyed it. And it's great to hear that breaking it up made it easier for you. 30 mins at 20spm can be tough mentally as well as physically, so throwing in these 1 minute 'spikes' can at least fix one of those!!
Enjoy these split pace rows, makes you think more and then focus away from the strain. Hope all ok John, cheers
Yes.
So much of this is mental. If you can feel like you’re getting a break, you’re more willing to work harder on the next one! Or at least I am…
This video inspired me to get on the rower and try something different to my longer slower rows. I did the 4/1 splits but over an hour. I don't yet know what my 2k pace is so went with 2.10-2.15/500m @20-22spm for 4 minutes and 1.45-1.50/500m @28-30 for 1 minute. The first 8 splits were under control and enjoyable, splits 9 and 10 were less so. Splits 11 and 12 were all about survival! 😂😭. I didn't drop the pace but by god did my glutes and hamstrings feel it! Have to say that despite the pain in the latter stages, that was a brilliant session and I look forward to going through your collection of torture tutorials and pain plans and trying more of them. First up will be to figure out my 2k pace...
Really tough, excellent workout. Thanks 👍. I'm shattered 🙂
I'm really pleased you still enjoyed it!! And sorry for the delay replying.
After terrible rennis elbow and a cancer diagnosis, I am getting back in the saddle here. I was about to give up and you began your zombie imitation🤣🤣 which got me giggling till the end of the row. Thank you.
Great 30 minute workout. thanks!
Thanks Joe, I'm really pleased you enjoyed it. Certainly my favourite RowAlong workout of the last couple of months. Although the 70 minute was cracking too...
Thanks John! #bestofbothworlds
#Bestofboth was great. Please don’t stop making videos ! I enjoy them and learn a lot. Thanks !
As long as people keep watching them, I’ll keep making them. Don’t worry. I’m really pleased you liked this one.
I wanted to put some effort in but wasn’t up to a top tier. This was a great compromise. By the end of it I was feeling I could have handled a top tier. Will save that for tomorrow:) . I am also enjoying the 12 days of Christmas and I am revisiting the 30 days of November row list. But for today this was perfect. Thanks for making it easy to find the right row without having to get 10 minutes into a video to find our what it is. I appreciate that.
Did a repeat yesterday. Good one to do when not sure what to do. Managed 20 rate better this time following 28 rate minute.
Yes - the fact that the bulk of it is at 20spm gives the impression that this is an 'easy' row - one to do when you don't want to push yourself. But the extra spice of those 28's mean you actually get a solid workout from this. Combine this workout at "The Perfect Row" workout - and you almost never need to do anything else.
thank you for the video! might in corporate this in to my long row, i find that the slower i row on my weekly long row so i can finish the distance it gets harder to mantain the efort even though its a easy pace and i shouldnt be finding it hard. its actually easier to work harder!
I totally understand. But then one of the reasons to keep coming back to this these long slow rows is to give you that consistency to be able to do ANY row comfortably.
#BestOfBothWorlds. Thank you for another good time rowing along.
It's a great row to do. I think this one and "The Perfect Row" are two of the best sessions I have on here.
#bestofallworlds great workout!
Hi, I just found you and I'm so happy I did! I'm fairly new to rowing and your workouts are not boring! I'll be doing this one as soon as I get home from work! By the way, I am American! LOL
Awesome. I'm really pleased you found my videos. Hopefully they'll continue to keep you interested. And my apologies for the bad American accent from time to time...
@@rowalong NP! I'm planning on doing this one again or another one of your videos Saturday after work!
Enjoyed this rowing session will surely check your other videos
Please do! And if you have any questions or feedback, just get in touch.
#bestofbotheorlds Ha ha it was Bob Ross and the programs can still be found as it was on quite recently in our house! How funny 😄. Anyhoo another great session and thank you for making it, much appreciated 🙏
Yeah, I saw they were running it on BBC4 recently. I can't even draw a stick person - so watching that kind of skill is amazing. Glad you enjoyed the row.
#bestofbothworlds that was a quick, fun one. I pushed a few seconds faster on both the 20's and 28's, but didn't exceed prescribed effort levels. Thanks again for talking me through.
Sounds perfect. As long as you're not scraping the energy barrell by pushing, it's ok in this one to push a bit harder. The MID-tierness of this kinda lets thatbe an option anyway.
Great row
Thanks. It’s an old one, but still effective.
Great workout on a great sunny evening #bestofbothworlds
Hi John, another great workout, love the comments you (try) to make while breathing. Must say you do look better without the beard and you definitely don't want to look like Bob Ross :-D thanks, Bart
Hah, the liver spots and the afro hair are the next new look!
#bestofbothworlds mixing it up is great for splitting the row into manageable chunk's, you are not thinking I have 30 minutes to go which seams a long time. Just thinking 4 and 1 minutes ahead makes it easier.
I enjoyed working on both technique and power in the same row 👍
Exactly! The brain is so easily tricked. Well, mine is anyway. Just show me something shiny and.......
#bestofbothworlds ....Great post TDZ Ride 7 workout.
Crossing the streams here!! I just finished it second time round. Chose a gravel bike this time. I think the MTB was faster... Glad you enjoyed this row too.
That was a lot more fun than the standard 30mr20, just the right amount of spice.
Haha - it might not give the same training effect as a 30/20 - but it sure it a lot more fun, you're right!
whats there to say . That was great must be getting better as that didn't hurt at all but did feel great. As for you talking to yourself, no you aren't I am always bantering back at you, your just not listening. haha. I know I say this every time and so does everyone else . thanks for the great Videos.
Thanks Scott. Knowing they're helping - and dare I say it, enjoyable - is what keeps me going. Good to hear it felt good!
#bestofbothworlds# keep coming back to this one
It’s a good one to come back to. I enjoy it on days when I don’t know if I want to go slow or fast. (Funnily enough).
Nice one to go back to.
Join the club 👍 👍
Another good row for 66 year old got me legs 🦵back thanks.
That’s great to hear! It doesn’t take long, it just takes a little bit of perseverance and the body starts to fall into place. Consistency is key!
Well, another great row( 2nd for me). I never appreciated the power of breaking these rows up by having an entertaining running commentry, with some hidden dark humour and lots of stroke coaching.
Please keep these coming. And I'm sure in one of the other videos it's covered but how do you over come the painful arse on hour plus row. The sofa cushions look like an option, but the wife might complain about the sweat !
Just as enjoyable this morning as last time,thanks for the row along, adding another comment here because the info you impart is invaluable. It's surprising how you forget to do one thing when focusing on another. Your constant reminders of lean, pivot, straight arms, push with the legs, hands over knees, etc, are great!
For any newcomers, do what John says in all the videos you do, and it will make you a better rower. I know because I did and I am ( I think)
#bestofbothworlds this was fantastic woah! I rowed the 1 minute at 2k, but I think it’s time for another 2K TT for me. I love your waffle at the end. Today I found myself thinking if I just keep rowing through these endings I’ll ease my way to my next million meters. Lol.
Ha!!! I know. I was looking at the outro on the last video, and I think it went on for 5 minutes!! I need to get a grip of myself... As to the row - well done. And yes, it really does sounds as though you could do with a new 2K time to work from. Your power is there - you just need to get through the 2K with that power.
@@rowalong yes. I’ll likely do a 2k TT this week. I was also thinking as I go into longer rows I may try a to row. 10k in this pattern, but at a slower pace. As for the waffle I think the people know what they are getting and they like it. lol
@@lasallegirl701 'Enbrace the waffle'. Good luck with the 2K.
@@rowalong
Ha thanks. That’s sounds like a good hashtag #Enbracethewaffle
@@lasallegirl701 Or a new T-shirt!
#bestofbothworlds good stuff
Glad you enjoyed it as much as I did (hopefully as much anyway...)
Grazie
Prego.
Easy fun row. Thank you Onward ho
Yeah, it’s not particularly fancy, but it does get spicy at times!
#thebestofbothworlds Great opportunity for doing every tract very consciously without feeling passive at all 🙌
That's great to hear - it's exactly what this one is for. Such a good row to do.
#BestOfBothWorlds - Hopefully we will keep you from having tears down your cheek. There is plenty of sweat though. I believe you were thinking of Bob Marley. I though was thinking of a routine Robin Williams had done on Broadway about the invention of golf. I’m getting a lot from Rowing Along with you. Thank you.
Actually, this comment made me look for who I was on about Bob Ross. "The Joy of Painting". That aside, I'm so pleased these videos are working for you. Any questions or suggestions, just let me know.
#bestofbothworlds 👍👍👍
Good to hear from you again!! Glad you liked this one.
Thank you a lot for this workout! Nice, medium tier, just what I needed. I could row over 10000 m with warmup and cooldown.
I am stunned that you still can talk during the intervals.
I was able to keep slightly faster pace during 20 s/m phases and over my 2k split during the intervals. Nice piece of sweat!
Very nice! And if that's the case, I suggest you re-do your 2K with this power in mind. I'm sure you can go faster than your current 2K.
@@rowalong Maybe I should, 2 weeks ago my 2k time was 7:09.5. I was exhausted. I have to gather more courage to try this again. I am 47 and have been training indoor rowing for a year now, all by myself with C2 workouts of the day and some YT channels. Your one is exceptional, I found it not long ago.
@@pokrec that's so nice of you to say! Right now, I figure this channel is like a 'hidden gem' - for those who can't really be doing with the Alpha male type of video. And really, it just takes people like you to stumble upon it and enjoy it - and it's served its purpose. You're only a year or so older than me - so trust me, there's a lot more fight left in you. Sub 7 2K will be in your future if you continue to train. Courage comes from experience. So get used to your body and how it feels at intensity, trust in it - and don't back down during your next 2K.
#bestofbothworlds I tried rowing a mid tier row without you….BORING. This one was great!!!!
I’m telling you, it’s Stockholm syndrome. I’ve got you so used to rowing with me, that you know can’t do anything without me. My next stage is to take over the world!
#bestofbothworlds, thought #dancefloor would have been a good choice, too. I like the "dancefloor" motivation as long as noone's watching me dance 👀
Dance like no one's watching....
You don't set your heels until you pull with your arms. So you gut the middle of your stroke, entirely. You miss, entirely, the big push in the middle of the stroke, leveraged off your heels, with the big muscles in your butt and the backs of your legs, your hams and glutes. If the drive has four beats, you gut the power you might get in the second and third "beats" by setting your heels and hanging your weight on the handle (lifting your body weight off of the seat), BEFORE you pull with your arms. In the four beats, the footwork is toes-heels-heels-heels, not toes-toes-toes-heels, as you are doing now. What power do you get with your stroke. If you are rowing well, you should get about 13 watts per stroke, at 20 spm, that's 1:50; at 28 spm, that's 1:39. What paces do you hit in this video? My guess is 2:00 @ 20 spm; 1:47 @ 28 spm. This is 10 watts per stroke, not 13.
#the best of both qorlds
#bestofbothworlds
#bestofbothworlds. I have returned to this 😊
Fantastic! It really is a row worth coming back to over and over again (even if you just put me on mute!!)
Aka - andgilable
Would be enjoyable if the trainer wouldn’t talk all the tme…
Haha, true. But then you can mute me. My poor wife, she has to listen to me…
#bestofbothworlds
Not just a Van Halen song - also a great row!
@@rowalong No Borg in this one either.