x

75% of people globally want unbiased news (Pew Research) but are concerned they're not getting that.

Get balanced coverage with Symby. See how stories are covered across diverse outlets and spot when one side covers a story the other skips.

PODCAST

RowAlong - Indoor Rowing Workouts

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you

sports fitness

All Episodes

57:52

January Motivation 29 - Easy or Tough!

RowAlong - Indoor Rowing Workouts ·

2023/01/29

Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though.🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️➔Pace Guide = 2K+18 for everyone for the 20spm➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and

en

38:35

January Motivation 28 - Awesome Power Building Row

RowAlong - Indoor Rowing Workouts ·

2023/01/28

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals.🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry)➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)➔Effort = 8/10 - will climb to 10/10➔Speech = Hard.❗This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12-

en

39:58

January Motivation 27 - 8 x 1:45mins

RowAlong - Indoor Rowing Workouts ·

2023/01/27

Get faster and learn to hold that pace by rowing intervals at your 2K rate and pace.10 minute warmup then🚣 8 x 1:45 with 1 minute rests 🚣‍♀️➔Pace Guide = 2K Pace and Stroke Rate➔Effort = 9-10/10➔Speech = Save your breath for the rowing!❗The aim is to hold your pace throughout. If anything, you should try to see if you can go faster than 2K pace as the workout continues. But make sure to not go slower.❗That said, I started by bullseyeing my pace - hitting 500m in 1:45 - but then slipped down to 494

en

42:16

January Motivation 26 - 10 x 2 minutes

RowAlong - Indoor Rowing Workouts ·

2023/01/26

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)➔Bottom Tier Intensity: Row at 2K+12 pace➔MID Tier Intensity: Row at 2K+8 pace➔TOP Tier Intensity: Row HARD - around 2K+4 pace(Info about what

en

40:54

January Motivation 25 - 24 Minute Row

RowAlong - Indoor Rowing Workouts ·

2023/01/26

24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time.Row 4 minutes at 24 strokes per minute and 2K+12 pace (7/10 RPE)Row 2 minutes at 20 strokes per minute and 2K+18 pace (5/10 RPE)Repeat 4 times. No Rests. You can change this workout to make it easier, by resting through those 2 minutes, or just paddling. Or you can make it harder by doing the 2 minutes of 20spm as full-power strokes. Or do one of each! Lots of different ways to row this

en

51:58

January Motivation 24 - Fast 8 x 2 Minute Workout

RowAlong - Indoor Rowing Workouts ·

2023/01/24

Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between🚣TOP/MAX tier on the Intensity Pyramid🚣‍♀️➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info)➔Effort = 10/10➔Speech = Even I had to stop talking at times in this one...❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick

en

50:29

January Motivation 23 - 4 x 8 minute Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2023/01/23

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak!🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️➔Beginners: Row at a pace that you know you'll complete the session➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info)❗The 1 minute rests are enough to have a drink, and

en

42:40

January Motivation 22 - 30 Minute Rowing Workout...

RowAlong - Indoor Rowing Workouts ·

2023/01/23

From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute.➔Bottom tier intensity - 2k+18➔Mid tier intensity - 2k+ 15➔Max intensity - Go as far as you can❗One row, four different ways to row it. You'll probably find that the intensity level of the BeginnerandBottom Tier rows is pretty much the same - but

en

49:14

January Motivation 20 - Row Like Golf

RowAlong - Indoor Rowing Workouts ·

2023/01/23

Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here.30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course. A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart) A par 5 is one, one, three. A par 3 is one, one, one. And we'll be playing 'TPC Sawgrass' ❗Finish with 2 minutes steady pace (Walk back to the

en

41:40

January Motivation 21 - 25 Minute Power Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2023/01/23

Get your power in with this 25 minute Rowing Workout. Go from 10 to 50 Power strokes - give it all you've got.Row the following at 20 Stroke Per Minute:10 Power Strokes / 10 Light Strokes20 Power Strokes / 20 Light Strokes30 Power Strokes / 30 Light Strokes40 Power Strokes / 40 Light Strokes50 Power Strokes / 50 Light Strokes40 Power Strokes / 40 Light Strokes30 Power Strokes / 30 Light Strokes20 Power Strokes / 20 Light Strokes10 Power Strokes / 10 Light Strokes (Or just 20 Power Strokes)You can

en

47:48

January Motivation 19 - Fitness Boosting Row

RowAlong - Indoor Rowing Workouts ·

2023/01/19

https://youtu.be/nCOgLH0UCDsOffset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣‍♀️➔Pace Guide1 - 22spm at 2K+15 pace (around 6/10 effort)2 - 20spm at 2K+18 pace (around 5-6/10)3 - 18spm at 2K+20 pace (around 5/10)➔Speech = Comfortable throughout❗ This workout is here for the days when you just want to go low with

en

50:54

January Motivation 18 - 36 Minute Row - 4 Pace Guides

RowAlong - Indoor Rowing Workouts ·

2023/01/19

Check it out here on youtube: https://youtu.be/CfyfuOqzloMRow 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again.🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturallyincrease as your stroke rate increases.➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26➔Middle pace guide -

en

42:36

January Motivation 17 - 10 x 1 minute MAX EFFORT

RowAlong - Indoor Rowing Workouts ·

2023/01/17

f you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workouthttps://youtu.be/_JuRPW_VhMI🚣1 minute x 10 with 1 minute rests🚣‍♀️➔Pace Guide = 1K Pace (or average pace of W1S1)➔Effort = 10/10➔Speech = Don't waste your breath. Just breathe! ❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end of Interval 1. That's why you can use the average pace from W1S1 or W1S5 as your target here, and see if you

en

59:38

January Motivation 16 - Fantastic RowAlong Workout

RowAlong - Indoor Rowing Workouts ·

2023/01/16

RowAlong with me at a fitness building pace, then go fast! 🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣‍♀️➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5 ➔Effort = 5-6/10 - then 9/10➔Speech = Comfortable - then tougher - but only for 1 minute❗ There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your technique and flow on the machine. But then the 28spm lets you spread your wings and go fast. So for those that

en

55:10

January Motivation 15 - Perfect Row for Low Motivation

RowAlong - Indoor Rowing Workouts ·

2023/01/16

Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.🚣A bit of everything on the Intensity Pyramid🚣‍♀️For those who ARE motivated to row - this workout works just fine for you too.❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it! The warmup

en

22:25

January Motivation 14 - Rowing and Squats

RowAlong - Indoor Rowing Workouts ·

2023/01/14

If you use the rowing machine in the gym for cardio, this row will give you a great workout.After a warmup:Row 2 minutes at 7/10 effort (2K+12 if you knowyour training pace)Hold a squat position for 30 secondsDo this 5 times.❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor

en

42:56

January Motivation 13 - 25 Minute Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2023/01/13

Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.🚣My suggested pace hits MID tier on the Intensity Pyramid🚣‍♀️But you can push this harder (or softer) if you wish. ➔My suggested Pace Guide: 24spm at 2K+12 pace➔Effort = 7/10➔Speech = Words between heavy breaths❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like❗Unfortunately, due to a software crash,

en

46:49

January Motivation 12 - 29 Minute All Intensity...

RowAlong - Indoor Rowing Workouts ·

2023/01/13

Row 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me.🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣‍♀️Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again. ❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace. Going too fast

en

35:42

January Motivation 11 - 25 Minute Increasing...

RowAlong - Indoor Rowing Workouts ·

2023/01/11

Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up5 minutes - 20spm / 2K+18 pace (6/10 effort)5 minutes - 22spm / 2K+15 pace (7/10 effort)5 minutes - 24spm / 2K+12 pace (8/10 effort)5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five

en

58:03

January Motivation 10 - Amazing All Round Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2023/01/10

Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout🚣5 x 6 minutes with 2 minute rests 🚣‍♀️➔Pace Guide3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort)➔SpeechEasyHarderTough❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs

en

545 results

Similar Podcasts

Keeping Karlsson Fantasy Hockey Podcast

Elan Dubrofsky and Brian Kom

Daily Fantasy Sports by Ship It Nation

Ship It Nation

Fantasy Football Today

CBS Sports, Fantasy Football, FFT, NFL,...

Bring The Pain

Heat00veride

ESPN SportsCenter Update

ESPN