7 Minute Rowing Workout for Beginners and Returning Rowers
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- Опубликовано: 21 июл 2024
- Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.
🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣♀️
➔Pace Guide = Just enough to be out of breath, but not exhausted
Add in one "power stroke" every 30 seconds
➔Effort = 6-8/10
➔Speech = Comfortable
❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗
In this 7 minute workout, you row at the same intensity as you did during the first 5 minute workout - but every 30 seconds, you give a huge PUSH with the legs, to get the power up for one stroke. Then back to normal...
This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.
I've not added music to this one. Can you tell? Do you care?
00:00 Introduction
01:09 Warmup
04:57 Main Session
13:38 Cool Down
16:10 Stretching
🔵🔵🔵 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 RUclips 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
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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. 
Спорт
These are so helpful for a middle aged beginner.
Thank you so much for creating this content.
Beginner here. I'm a 50 year old just trying to get in better shape. I did the 5 minute for a week, every other day. Starting this workout now. Thank you for this series.
OOOOh two days in a row. thanks John. For me it is the ranty bits I love. til next time.
66 yo Greenockian exiled London. Been keeping fit with resistance and weights but always been light in cardio so got myself a C2. Did a echo cardio graph last
Week and couldn't get higher than 77% of MHR and they need 85% minimum. So that's my target.
I only ever did HIIT on the C2 but I'm using the Build up Series twice a day to get me started on the pathway to 85% MHR.
Love your style and explanations. Also your patter - stop apologising for it :)). Peter
COVID recovery too! using these too keep active while I get back to normal.
Bad cold, then preparing for getting married, well civil partnered (again) then the obligatory 2 week holiday, then getting back into gym and now ready to get seriously back into the rowing with Row Along. This is my third time going through the build-up series and then also as before, I think I’ll get stuck into the 2k redux plan. So looking forward to finding out if I can still row to my last 2k pace !! I had the fastest 67 yo 2k pace in UK before - mind there were a lot of 66 yo way ahead of me 😂😂
So happy always to be able to get back to your rowalongs John - great programmmes and very motivating. I had the fastest 2k pace in UK for a 67 yo - have to get my title back 😂😂😂😂. - Mind you, there were a lot of 66 year olds way way ahead of me lol
Back from Sweden and England Adventures and now its time to get back to the rowing thingy.
Long time no row John. its been about 4 weeks at least since the last row. Bronchial Cold took its toll on my lungs and christmas treating got out of hand haha comfy food when sick can cause a bit of a problem. 2 - 5 minute rows yesterday and a 7 min row this morning has put me back on track to daily rows. Oh how I missed John's ranty bits. Hope the Holiday time was good for you and your family. til the next row thanks for all you've given us.
Hey Scott, very similar for me right now. Picked up a cold/chest thing while working at the edit suite, and I’ve had to back off any exercise. Which means all the mince pies aren’t getting burnt off by exercise!!!
Still, better to just sit back and enjoy it than fret about it. I just hope it clears up (for you and for me) quickly!
Nice! Thank you! Getting there!
Good. Just take your time. There’s no rush.
Just learning to row as a complete beginner (husband got the concept2 for Xmas) as some cross-training for a trail ultramarathon. Really enjoy your sense of humor and the fact these are the right length for helping with form and not hurting my gluts by sitting on that seat for a long time. I'm hoping to do a couple of these every week. Thanks and hope your recovery continues to go well!
Thanks for the row John. I'm using these for my take a break days, to warm up before my stretching routine.
So first did a couple of 5 minute rows and now I am doing a couple of 7 minute rows. Actually started with spinning first a couple of weeks, which is always my favourite combo with rowing. Everything is going alright and the most important: I am enjoying myself 🙂 Thanks again!
5min video 3 times, with a 1 day break after first one.
2nd time for this one. Probably pushed a bit harder today. Maybe 10 tomorrow but I’m not in a rush so it could be 7 again!
Thanks John
Thank you for these, had a crap couple of months and great to have a sensible regain
Hello John,
Thanks for the row. I am using these to slowly get back to rowing after some pulled back muscles several weeks ago. The back is feeling better and this seemed right on track for where I am. Will most likely do this one again tomorrow.
Very smart. Making this build me up series was crucial in my recovery from COVID. And I’m hoping it’ll be the same for injury too. Just listen to you body.
Nice little challenging workout. Still an adjustment for me for 24 rate. Thanks John!
Thanks for this series! I'm new to rowing and got a machine a few weeks ago and luckily, immediately found your channel and this series. I've been slowing working my way up through your videos to learn how to row and to slowly build up my muscle memory for the exercise / proper form. I'm really enjoying these videos!
Welcome aboard! I'm pleased you're enjoying these. Especially in this series, I'm trying to make it so that it's not too much of a mental and physical toll on your system, as you get used to rowing (and the sound of my voice!) Hopefully the rows with the 'beginner's playlist' on here will get you up and running, and by the time you get to the end of the "Perfect Row" and "The best all round workout" you'll be ready for a lot more.
@@rowalong awesome, can't wait!
Hi John. French (water)rower here. Thank you so much for your videos, cause that's the only way for me to fight procrastination and get my ass back on my rower. 7mns was a good test,let's go with 10mns, tomorrow :)
Amazing! Good luck with the 10 minutes. Once you can do 10, 12 is really easy. And then so is 15... Then it just becomes a mental thing - and making sure you don't over-burn the intensity.
thanks mate
It’s a pleasure. I hope this helps build you up.
Morning and thank you I’m loving these wee videos. I’m here as a new job has brought more hours and different time pressures. Awesome! Thank you to Stretching Man who looks very focussed! Best wishes to you and yours John :)
Haha. Yes, mini me was obviously too busy thinking about what stretch to do next. He doesn’t smile much…
Hi, John!
That's a nice series, great that you recover actively! However I did today a lazy row. 10 km at 20 SPM with 10 power strokes every 1000 m in 39:20.
It was to be lighter rowing in the "no motivation" style, but I must have this temptation to race against PM5, anyways and when I see, that it is the chance to have a good time / distance, I go for it...
It was a nice, hard mid-tier endurance row. A well spent 40 minutes!
Hi John, cornishman here. These are fun, have been doing some 60 mins lately for the VTC, so nice warm up.
Good stuff! Yeah, they're a drop in the ocean for most of the rows you'll be used to. But maybe it's like a starter on the menu for you...