Merry Christmas. Thank you for the Christmas workout. This is day 6 day on my home rower. I am a double lower limb amputee which means I cannot engage in full extension of my legs. Only limited by the degree of my prosthesis. Never say I quit. Something beats nothing any day!
I’ve been following your workouts for quite some time and I have to say that this one was one of the best ones yet! I didn’t read the description before, so I was taken by surprise! The last two intervals at 28 spm ended up at 2k+ 4! I’ll come back to this one!
That video is a great example of an effective interval training for ambitious indoor rowing. I really enjoyed it and found it very helpful in improving my indoor rowing abilities.
Hey John! I keep coming back to this workout and it keeps getting better and better!! Simply love the varying paces and spms! Helps with my fitness tremendously. Just wanted to keep the feedback going. Thanks 🙏🏽
Tq tq tq tq dear John…this particular workout always helps me get back to disciplined training on the rowerg….especially after “black dog” days which I’ve been experiencing lately!!!! 😊
I am new to rowing, having just recently got a C2 rower as a way to get fit without damaging my (already damaged!) knees. A colleague recommended your channel to me, and I am so glad that they did. I am slowly working my way through your form and technique videos to ensure I am getting the best out of this, and I am really enjoying the row along workouts - the way you structure them is just perfect, with no annoying music, the right amount of chat and lots of encouragement. Thanks for all that you do John!
Another awesome row. Very enjoyable, still cant beat this mixing it up, varied spm and speed, talk all the way through style you have. It really works for me and thousands of others. More of these please.
Recovering from a knee injury that has stopped me running. Only used rowing for recovery previously but following a workout like this made the rowing way more fun. Great session.../Thanks.
That's great to hear! There's something about this workout specifically that lots of people have connected with. So I'm really pleased you enjoyed it too.
#rememberflex !!! I decided to drop this in as something a little different whilst in W4 of the 5Kplan and as a part of my off water winter training suggestions John is ….. More of these please - mixing it up over 40-60 minutes is always a welcome change (I must confess to dropping into a certain tall rower’s 60 min mix of 18 through to 34 and everything in between session) - the time flies by which is also a bonus especially without rest intervals. Cheers John 😎
Hi John. Just want to tell you how much I appreciate your channel. Im new to rowing other than a bit in the gym. Now i have my own kettler 500 rower and I cant tell you enough how much learning, inspiration and motivation I get from your videos. Simply fantastic. Thank you so much🙏🙏💪 Kind regards Kristian 🇩🇰
Kristian, your message truly made my day! I'm so glad to hear that my videos are helping you on your rowing journey. Thank you for being part of the community!
Long not to see you in a regular workout, thank you! It was definitely a mid-tier one. Although I rowed only 9560 m, but lately I can feel that my results are droping. 2 years ago I would probably make 10k during this row. Now it seems excruciating for me. It looks like my 2k pace dropped by 3-5 seconds. Maybe I am just getting older? But my HR was well into 4 and 5-th zone through the workout. Most probably at the age of 50 I will not be as strong as 3 - 4 years ago... Life. But I do it all to keep health for as long as possible, so, thank you for this video! 40 minutes passed in a blink of an eye.
Brilliant stand-alone session, thank you John. It got me off my sofa in the 45’ before supper! It was cunning of you to mention 40spm with 9’ to go, so that I was then relieved to find it was “only” 28!
That was awesome.. 🥵 now off to practice saying (in Scotts accent) ‘sitting behind my desk for hours’ … auoihrs.. auhirs.. ouirs.. love it! Thanks John
Haha!! I'm glad you enjoyed the row, and my Scottish'isms. I really should make a video just containing Scottish ways to pronounce things (although I think Gerard Butler beat me to it).
This was great. Loved the build up to the hard sections. Definitely had me watching the clock at the end. And the integrated warm and cool down was nice. Made it all that much more efficient. Overall one of your best sessions!
Awesome! Thank you! So far, it's been mostly postitive for this one. One or two people have commented that they'd rather have the warm up and cool down outside of the main session so they can track metrics - but overall, most people like this format. I'm planning to do a LOT more like this, so I'm really pleased you like it.
Such a great workout! I do this row 3 times a week (with music because by now, I know what you say ...) and I would really thank you for all your effort making such a fantastic RUclips channel 🙏🙏🙏.
You're so welcome! And I totally get it - the same chat each time would make this harder to get through, as you'd have a frame of reference for how long there is to go. I need to make more of these for that very reason.
I haven’t done one of your rows for a while (my fitness journey has been going in a slightly different direction), but did this one this morning and it was excellent. Great row, thanks so much. Loved it.
Great interval workout, John. Thanks. This was my 3rd workout after a 3 month pause because of a bicycling accident where I broke a few bones in my right hand. I always enjoy your videos, which combine super workouts with your unique brand of humor! "Old man rant." LOL! Keep up the great work, and good luck with dropping "the day job".
@@rowalong Ouch, indeed. I've broken my share of bones, but at 66 years of age they certainly don't heal like they used to. Thanks for the tip. I was very consistent with the physio, but it still took 3 months to feel close to normal.
It's funn you ask that. I do actually have a "Lunchtime Rows" playlist: ruclips.net/p/PL8ookhrQKwvIc6JRuWMZByvec-Pm9EnLc but someone emailed me yesterday asking for more. Something BIG is afoot with RowAlong, and making for Lunchtime Rows will be a huge part of it. So thanks!!
I put it in the description - but I've spent a lot of this year trying to work out how to be more inclusive in the videos when it comes to pace guides / machine usage etc. I've still not got it right, but I'm just trying to make sure those on a cheap machine with no time reference don't feel left out.
Great workout John, make's a change going all the way through between warm up and cool down with out stopping. Generally I prefer having the main row separate so I can easily review progress from other row's or even get a personal best🎉
Thank you! That was an awesome RowAlong, *Loved* the rate changes! Even though I am a fan of your other more talkative rows, it’s handy to have a nice time-bounded one occasionally when the day job gets in the way. (I liked the warm up and cool-down being part of the row too) #SomethingAboutFlex
Completed this workout this morning. I struggled to get the splits suggested for the SPMs So it turned into more of a zone 2 workout for me - which is still ok However, I think it highlights that I need to do a lot more endurance (Zone 2) rowing. 90-95% of my rowing has been HIIT
#flexstretch, this is a brilliant session! I quietly plod along with lots of your sessions and this is probably one I enjoyed the most. I'm definitely not a sprinter but I managed the 28's quite well. So thank you ❤
I really enjoyed following this workout. The first one that I have tried so far. I wonder if I understood it correctly. I had some difficulty keeping the rate down to 20spm and the effort for that was very low. I found it hard to keep the stroke rate down while adding the effort. I was finding I tended to go too fast. Presumably I should be concentrating on getting the max power per pull rather than ramping up the speed. Looking forward to trying more of your rowing workouts really enjoyed this one
Great workout! Thanks, John. I have to admit that once the main session started I was merely paddling in the 20spm sections or I’d have never hit pace in the intervals… Still finished in a sweaty mess 😮
#flexability😂 was due a "spicy"from the 10k plan today but after a long day in the dad taxi I decided to leave it until tomorrow. Then guilt struck and I loaded this up somehow thinking it would be a light workout. Now I'm a shivering wreak but feeling so good as well. Thank you John. Back to the spicy tomorrow.
haha this is the way i do all the 30 minute rows, i row at 20SPM 2K+20 through all the talking, its perfect to keep me going and listening.. just feels like we are walking along talking, then we row and I get in another 10 minutes or so!
Great workout ..using it as an extra row within the Get Fit by Rowing (week 2, session 5, if you will). It fit perfectly there and great for allllll over hr zones! #flex
Another excellent Rowalong video - thank so much John! Had been looking for a time to fit this one in after seeing it for several weeks. What better after a Saturday morning parkrun, than a 40 minute rowing session? Worked well with ErgZone giving me targets (fighting the red arrows towards the end, but got them all green, with a lot of "glistening"). The tap... ...tap to pause/restart worked fine (does my RUclips run on x1.01% speed?). You have to love a workout where 2k+60s pace feels tough in between the fast intervals! Thanks!
Great session, the 28s were tough!! Also HOW DID I NOT KNOW to wait until the hand crosses my knees before bending them? For some reason that was a technique relevation today and when I was focusing on it I could really feel the difference in how I was executing my stroke. Also RowAlong Treasure Hunt.
It's comments like this that make what I do with RowAlong totally worthwhile! I often wonder if people are really taking in the advice I give during the rows-whether it’s making a difference in their technique. It seems like it is in this case! 🙌 thankyou for leaving this! I hope you don't mind, but I turned it into an anonymous Instagram post. (I covered your name and the video you watched).
Haha, I saw it on insta before I saw it here, don't mind at all! Intervals we're something I always struggled with back when I used to run, I'd always just end up kind of _just running_ so thanks again for these videos.
This is decent work out….no…it’s a great work out. I was a bit sluggish (a heavy wedding weekend) and a night shift, not to mention the crap rowers at Everyone active Gym (techno rowers), but kept going. Thanks John.
Yeah, I messed up the description, changed now. The 20spm chunk before the first 3 minutes should have said 2 minutes, not one. The row itself is 40 - just my mistake when typing it out on here.
@@rowalongJohn-I was going to "row along" but you never mentioned setting up the monitor. I understand with 20 intervals you would have an issue timing things up, but you didn't even say "just plug in 40 minutes" or "the workout is programmed if you are a member". So I abandoned the video and just programmed all 22 intervals manually and then did the workout on my own, which candidly was a pity b/c I would have liked to hear you talk through all the rate changes. In terms of the workout, it was a 'tale of two cities'. The first 12-15 minutes were the best of times, and then the next 17 or so were not quite the 'worst', but definitely more difficult. In fact, my biggest problem was going from the 24/26/28 intervals back down to 20. I never stopped, but I did take two quick drinks to keep from bonking. I think my last 5 recovery 20's were way off pace, more like 2k+25. Surprisingly the longer 26/28 segments were much easier than I expected and had no trouble staying under the goal pace I programmed. In terms of HR zones, I spent 38 minutes in zones 1 and 2, just 2 minutes in zone 3. My max HR today only got up to 136 (77%) and the average of 116 was almost UT2 ish. Thanks for doing this. I may try it again and just program in a 40 min piece on ergZone and row along with you. It will be interesting to see how close I get to the 9400+ I did today. Cheers.
Sorry, I didn’t skip it on purpose, but then with all the change ups throughout, I thought just saying it was a 40 minute row would be enough. But I need to remember that there is a large viewer base who do like to have something pre programmed if possible and then something to refer back to if comparing to a previous attempt. It is on Ergzone though; under my free track. So if you do it again, use that and I’ll be more mindful for future sessions.
Merry Christmas. Thank you for the Christmas workout. This is day 6 day on my home rower. I am a double lower limb amputee which means I cannot engage in full extension of my legs. Only limited by the degree of my prosthesis. Never say I quit. Something beats nothing any day!
I’ve been following your workouts for quite some time and I have to say that this one was one of the best ones yet! I didn’t read the description before, so I was taken by surprise! The last two intervals at 28 spm ended up at 2k+ 4! I’ll come back to this one!
This was superb, John. Loved mixing up the rates and the way you integrated the warm up and cool down.
This row felt good!
This is the one I keep coming back to.
That video is a great example of an effective interval training for ambitious indoor rowing. I really enjoyed it and found it very helpful in improving my indoor rowing abilities.
Glad it was helpful! Although I my eyes blurred past the first couple of words, and I read it as "Ineffective". Felt sad for a millisecond... Haha.
I've been off rowing for far too long, this row has reinvigorated me. Thanks John.
Amazing!! I'm so pleased it was here for you. Hopefully you'll stay invigorated!
Hey John! I keep coming back to this workout and it keeps getting better and better!! Simply love the varying paces and spms! Helps with my fitness tremendously. Just wanted to keep the feedback going. Thanks 🙏🏽
Rowalong treasure hunt! Always my go to workout when I am short on time or inspiration 👌🏻
Tq tq tq tq dear John…this particular workout always helps me get back to disciplined training on the rowerg….especially after “black dog” days which I’ve been experiencing lately!!!! 😊
I am new to rowing, having just recently got a C2 rower as a way to get fit without damaging my (already damaged!) knees. A colleague recommended your channel to me, and I am so glad that they did. I am slowly working my way through your form and technique videos to ensure I am getting the best out of this, and I am really enjoying the row along workouts - the way you structure them is just perfect, with no annoying music, the right amount of chat and lots of encouragement. Thanks for all that you do John!
Another awesome row. Very enjoyable, still cant beat this mixing it up, varied spm and speed, talk all the way through style you have. It really works for me and thousands of others. More of these please.
Thank you for this!
I didn't have a row machine, but I followed along with bands.👍
Man oh man, I am glistening from H to T! You deserve a BAFTA for this one John.
Hahah! I might start calling in glistening instead of sweating. Much more 'movie-star'... Glad you liked this one.
Fantastic rowing class. Thank you. I'll do this video again.
Great workout John, thanks. I went in blind and enjoyed the surprise! Got a good sweat on!
Recovering from a knee injury that has stopped me running. Only used rowing for recovery previously but following a workout like this made the rowing way more fun. Great session.../Thanks.
That's great to hear! There's something about this workout specifically that lots of people have connected with. So I'm really pleased you enjoyed it too.
AS the weather starts getting worse, looking forward to get back into rowing again, excellent reintroduction. Sweaty mess at the end!
#remembertoflex thank you John, variety is the spice of indoor rowing. The time flowed by. Thank you for posting.
I’m really pleased you enjoyed this one. I do intend to make a bunch more like this eventually.
#rememberflex !!!
I decided to drop this in as something a little different whilst in W4 of the 5Kplan and as a part of my off water winter training suggestions John is …..
More of these please - mixing it up over 40-60 minutes is always a welcome change (I must confess to dropping into a certain tall rower’s 60 min mix of 18 through to 34 and everything in between session) - the time flies by which is also a bonus especially without rest intervals.
Cheers John 😎
Loved this, John. Great workout plus plenty of meters covered for this month's Concept 2 challenge. Thank you 😀
Fantastic! I hadn't even thought about its usefulness for this month's challenge!
Perfect! Enjoyed the shorter and extra focus on the workout. But really all of your rowalongs are great! Thanks so much.
Been following since Aug 2023. This is the best on yet….thank you
Hi John. Just want to tell you how much I appreciate your channel. Im new to rowing other than a bit in the gym. Now i have my own kettler 500 rower and I cant tell you enough how much learning, inspiration and motivation I get from your videos. Simply fantastic. Thank you so much🙏🙏💪
Kind regards
Kristian 🇩🇰
Kristian, your message truly made my day! I'm so glad to hear that my videos are helping you on your rowing journey. Thank you for being part of the community!
Was a nice row to start the day not rowed with you for a while , spotted this one last night. keep up the good work
Thanks for coming back! I'll always be here if you're looking for an idea for a workout.
Long not to see you in a regular workout, thank you!
It was definitely a mid-tier one. Although I rowed only 9560 m, but lately I can feel that my results are droping. 2 years ago I would probably make 10k during this row. Now it seems excruciating for me. It looks like my 2k pace dropped by 3-5 seconds. Maybe I am just getting older? But my HR was well into 4 and 5-th zone through the workout.
Most probably at the age of 50 I will not be as strong as 3 - 4 years ago... Life.
But I do it all to keep health for as long as possible, so, thank you for this video! 40 minutes passed in a blink of an eye.
Thank you very much for that workshop. I very like this style you did
Great session John, thank you. More of these please! 🚣♂️💪
I really liked having the warmup and rolling into the workout! Great session!
Awesome! Thank you! I don't do that too often - but every now and then I think it's a good way to do it.
Tried your workout today. Very beginner on the rower, so I very much appreciate your commentary and advice throughout the workout.
Thank you.
Fantastic! I'm glad it helped. If you have any questions or feedback, just get in touch - it's the only way I'll know how to improve!
Thank you - that was an excellent workout - especially since it was so easy to follow along. Kudos for being able to talk the whole way through :)
Excellent workout. I feel accomplished- you are a very good instructor!!!
Thank you for that workout, John! I was only about to do the first 32 minutes since it's been a while, but I enjoyed it very much. Cheers!
Brilliant stand-alone session, thank you John. It got me off my sofa in the 45’ before supper! It was cunning of you to mention 40spm with 9’ to go, so that I was then relieved to find it was “only” 28!
Hahaha!!! I only wish I was that clever… glad you enjoyed it anyway.
That was awesome.. 🥵 now off to practice saying (in Scotts accent) ‘sitting behind my desk for hours’ … auoihrs.. auhirs.. ouirs.. love it! Thanks John
Haha!! I'm glad you enjoyed the row, and my Scottish'isms. I really should make a video just containing Scottish ways to pronounce things (although I think Gerard Butler beat me to it).
This was great. Loved the build up to the hard sections. Definitely had me watching the clock at the end. And the integrated warm and cool down was nice. Made it all that much more efficient. Overall one of your best sessions!
Awesome! Thank you! So far, it's been mostly postitive for this one. One or two people have commented that they'd rather have the warm up and cool down outside of the main session so they can track metrics - but overall, most people like this format. I'm planning to do a LOT more like this, so I'm really pleased you like it.
I recently started your 10k rowalong sessions. This will slot in nicely. Here goes ...
Best of luck! Actually, you don’t need luck. Just keep to a natural pace for all the stroke rates and you’ll do fine.
Such a great workout! I do this row 3 times a week (with music because by now, I know what you say ...) and I would really thank you for all your effort making such a fantastic RUclips channel 🙏🙏🙏.
You're so welcome! And I totally get it - the same chat each time would make this harder to get through, as you'd have a frame of reference for how long there is to go. I need to make more of these for that very reason.
My first session with you. Great workout. Will be joining you for a lot more sessions. Thank you
Awesome! Thank you!
I haven’t done one of your rows for a while (my fitness journey has been going in a slightly different direction), but did this one this morning and it was excellent. Great row, thanks so much. Loved it.
Love this workout! Thank you, John. Bye for now. Gotta go Flex!
Great row along 2nd time doing this one loved it. Thank you.
Great! Thanks. Will do this one again, and again ….
I love this workout. just did it the third time this week.
Great interval workout, John. Thanks. This was my 3rd workout after a 3 month pause because of a bicycling accident where I broke a few bones in my right hand. I always enjoy your videos, which combine super workouts with your unique brand of humor! "Old man rant." LOL! Keep up the great work, and good luck with dropping "the day job".
Ouch, I hope you healed ok? Just make sure to do all the physio work you need to. Hands are tricky if they heal slightly out of whack.
@@rowalong Ouch, indeed. I've broken my share of bones, but at 66 years of age they certainly don't heal like they used to. Thanks for the tip. I was very consistent with the physio, but it still took 3 months to feel close to normal.
Loved this! I row with you on my lunch break every day so this one was perfect. Maybe do a row on your lunch break series or playlist?
I think he has that, check the playlists.
It's funn you ask that. I do actually have a "Lunchtime Rows" playlist: ruclips.net/p/PL8ookhrQKwvIc6JRuWMZByvec-Pm9EnLc but someone emailed me yesterday asking for more. Something BIG is afoot with RowAlong, and making for Lunchtime Rows will be a huge part of it. So thanks!!
After a bunch of the recent HIITs w you, this was a breeze. We'll, a strong breeze, thx Nohn
Hahah. A strong strong breeze. It’s a great one. I need to make more of these!!!
#rememberflex great row - like the Roll right into main row and to the cool down.
Super séance. Merci John 👍
Great one, really fun! 40 mins fly by!
Maybe the first video I’ve watched without a 2k reference. Hope your summer’s been great John!
I put it in the description - but I've spent a lot of this year trying to work out how to be more inclusive in the videos when it comes to pace guides / machine usage etc. I've still not got it right, but I'm just trying to make sure those on a cheap machine with no time reference don't feel left out.
Love the longer row time!
Great workout John, make's a change going all the way through between warm up and cool down with out stopping.
Generally I prefer having the main row separate so I can easily review progress from other row's or even get a personal best🎉
Loved the row, thx from sunny RSA
@RowAlong treasure Hunt. I love this video . I play it 3 times a week. However, now I need to watch the other 898 to find the treasure. 😂
Oh yes felt that one! Thank you :)
John, super workout (helping the ddos) targets. Cheers
Thanks 👍
Thank you! That was an awesome RowAlong, *Loved* the rate changes!
Even though I am a fan of your other more talkative rows, it’s handy to have a nice time-bounded one occasionally when the day job gets in the way. (I liked the warm up and cool-down being part of the row too)
#SomethingAboutFlex
Great Tutorial!
Educational!
Thank you for sharing your knowledge and Talent!
Greetings from Edith, a happy Subscriber 🌹🌹🌹
Always a winner with this row 🏆
It really is a freat row.
Completed this workout this morning.
I struggled to get the splits suggested for the SPMs
So it turned into more of a zone 2 workout for me - which is still ok
However, I think it highlights that I need to do a lot more endurance (Zone 2) rowing.
90-95% of my rowing has been HIIT
RowAlong treasure hunt!
#flexstretch, this is a brilliant session! I quietly plod along with lots of your sessions and this is probably one I enjoyed the most. I'm definitely not a sprinter but I managed the 28's quite well. So thank you ❤
I really enjoyed following this workout. The first one that I have tried so far. I wonder if I understood it correctly. I had some difficulty keeping the rate down to 20spm and the effort for that was very low. I found it hard to keep the stroke rate down while adding the effort. I was finding I tended to go too fast. Presumably I should be concentrating on getting the max power per pull rather than ramping up the speed. Looking forward to trying more of your rowing workouts really enjoyed this one
Discovred your video. I was looking for a change of pace and stroke.You delivered beautifully. Thank you @Anjilines
My pleasure 😊
#flex great standalone workout. It will become one of my go-to sessions 👍👍
Having just finished 30 mins for 30 days on Monday. I was like a rag doll 9n this one. Great session though. Thank you.
RowAlong Treasure Hunt! :)
I love this one!
Love this one.
Yep, like this one very much!
Awesome. It’s one of my favourite workouts. So I’m so pleased lots of people like it.
This was great! I love the warm up being integrated into the main-seamless 😊
Great workout! Thanks, John. I have to admit that once the main session started I was merely paddling in the 20spm sections or I’d have never hit pace in the intervals… Still finished in a sweaty mess 😮
Thank you, nice 40min workout
Glad you liked it! It's one of my favourites.
#flexability😂 was due a "spicy"from the 10k plan today but after a long day in the dad taxi I decided to leave it until tomorrow. Then guilt struck and I loaded this up somehow thinking it would be a light workout. Now I'm a shivering wreak but feeling so good as well. Thank you John. Back to the spicy tomorrow.
Tough ending. Thanks. Flex.
#remberflex. Great workout like the combined warm-up cooldo
Nice row really enjoyed it thanks
Glad you enjoyed it
haha this is the way i do all the 30 minute rows, i row at 20SPM 2K+20 through all the talking, its perfect to keep me going and listening.. just feels like we are walking along talking, then we row and I get in another 10 minutes or so!
Loved it! Thanks so much!
You are so welcome!
That was great, thanks!
Glad you enjoyed it!
Great workout ..using it as an extra row within the Get Fit by Rowing (week 2, session 5, if you will). It fit perfectly there and great for allllll over hr zones! #flex
Great idea!
That was an awesome workout, thank you.
Glad you enjoyed it!
Last two st 28??! Cheeky! Love it 😀
Haha. Yeah - it's a great row. One of my all time favourites up here.
Another excellent Rowalong video - thank so much John! Had been looking for a time to fit this one in after seeing it for several weeks. What better after a Saturday morning parkrun, than a 40 minute rowing session? Worked well with ErgZone giving me targets (fighting the red arrows towards the end, but got them all green, with a lot of "glistening"). The tap... ...tap to pause/restart worked fine (does my RUclips run on x1.01% speed?). You have to love a workout where 2k+60s pace feels tough in between the fast intervals! Thanks!
Just what I needed. Loved this workout. #rememberflex
I'm really pleased you liked this one. I'm going to make a lot more like this in the future, so hopefully it won't get stale!
#Flex Baby! Yep, loved it. Nice variety. My pacing was sketchy in some parts but is improving. Cheers. :)
Great session, the 28s were tough!! Also HOW DID I NOT KNOW to wait until the hand crosses my knees before bending them? For some reason that was a technique relevation today and when I was focusing on it I could really feel the difference in how I was executing my stroke. Also RowAlong Treasure Hunt.
It's comments like this that make what I do with RowAlong totally worthwhile! I often wonder if people are really taking in the advice I give during the rows-whether it’s making a difference in their technique. It seems like it is in this case! 🙌 thankyou for leaving this! I hope you don't mind, but I turned it into an anonymous Instagram post. (I covered your name and the video you watched).
Haha, I saw it on insta before I saw it here, don't mind at all! Intervals we're something I always struggled with back when I used to run, I'd always just end up kind of _just running_ so thanks again for these videos.
#rememberflex one of favorite workouts of yours John. Great job. Really liked the format. Thanks!
#flex I really enjoyed that workout John. The 3 min at 28 followed by another 2 min at 28 was a really good challenge 👍
Glad you enjoyed it
RowAlong Treasure Hunt!
Danke!
Thankyou!!! That's very kind of you. I hope this means you enjoyed the row!!
Love this work out. U r with me 5 x week🙏🏼
Wonderful! I'm really pleased you're enjoying my workouts so enough to put up with me that much!!
Flex thanks!
I’m really pleased you enjoyed this one. It’s a great row even without some fella talking the whole way through!
RowAlong treasure hunt
What do you use for green screen cutouts? It's quite clean and consistent. Thanks!
It’s not perfect by any means, but I edit all this stuff in Resolve. Great software.
This is decent work out….no…it’s a great work out. I was a bit sluggish (a heavy wedding weekend) and a night shift, not to mention the crap rowers at Everyone active Gym (techno rowers), but kept going. Thanks John.
Great job! Sometimes it’s hard to keep strong when everything around you is trying to break the resolve!
Thanks
Always a pleasure!
RowAlong Treasure Hunt ❤❤❤❤❤❤❤❤
RowAlong treasure Hunt
John-thanks for the pace tips. But as an FYI, this only adds up to 39 min. I will make the cool down 4 min instead of 3 and you get to 40.
Yeah, I messed up the description, changed now. The 20spm chunk before the first 3 minutes should have said 2 minutes, not one. The row itself is 40 - just my mistake when typing it out on here.
Thanks. I am going to give this a go in 2 hrs@@rowalong
Awesome. Let me know what you think of it.
@@rowalongJohn-I was going to "row along" but you never mentioned setting up the monitor. I understand with 20 intervals you would have an issue timing things up, but you didn't even say "just plug in 40 minutes" or "the workout is programmed if you are a member". So I abandoned the video and just programmed all 22 intervals manually and then did the workout on my own, which candidly was a pity b/c I would have liked to hear you talk through all the rate changes.
In terms of the workout, it was a 'tale of two cities'. The first 12-15 minutes were the best of times, and then the next 17 or so were not quite the 'worst', but definitely more difficult. In fact, my biggest problem was going from the 24/26/28 intervals back down to 20. I never stopped, but I did take two quick drinks to keep from bonking. I think my last 5 recovery 20's were way off pace, more like 2k+25. Surprisingly the longer 26/28 segments were much easier than I expected and had no trouble staying under the goal pace I programmed. In terms of HR zones, I spent 38 minutes in zones 1 and 2, just 2 minutes in zone 3. My max HR today only got up to 136 (77%) and the average of 116 was almost UT2 ish.
Thanks for doing this. I may try it again and just program in a 40 min piece on ergZone and row along with you. It will be interesting to see how close I get to the 9400+ I did today. Cheers.
Sorry, I didn’t skip it on purpose, but then with all the change ups throughout, I thought just saying it was a 40 minute row would be enough.
But I need to remember that there is a large viewer base who do like to have something pre programmed if possible and then something to refer back to if comparing to a previous attempt.
It is on Ergzone though; under my free track. So if you do it again, use that and I’ll be more mindful for future sessions.
#flex Thanks for a great workout!🎉