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

41:27

12 Rows of Christmas RowAlongs - 3 TABATAs

RowAlong - Indoor Rowing Workouts ·

2022/12/06

I'm posting these sporadically through December. Go to: bit.ly/3iHeV4h for the full YouTube playlist.Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: MAX Effort - High rate, High Pace➔Effort = 10/10➔Speech = Don't even try❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be

en

48:58

12 Rows of Christmas RowAlongs - 2 Fitness Boosters

RowAlong - Indoor Rowing Workouts ·

2022/12/02

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 18spm at 2K+20(See below for 2K Pace info)➔Effort = Starts at 5/10➔Speech = Comfortable❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when

en

1:07:56

12 Rows of Christmas RowAlongs - 1 Spicy Start

RowAlong - Indoor Rowing Workouts ·

2022/12/01

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace GuideRow 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info) ➔Effort = Starts at 6/10 - then 8-9/10➔Speech = Comfortable - then tough❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row -

en

56:42

Row 30 of 30 Days of 30 Minute Rowing Workouts - MAX...

RowAlong - Indoor Rowing Workouts ·

2022/11/30

Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows!🚣TOP Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K pace and faster (See below for 2K pacing info)➔Effort = 10/10➔Speech = Hard❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗00:00

en

53:51

Row 29 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/29

After two tough days, and another one in Day 30 - back off the intensity in this simple row.🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)➔Pace Guide = 2K+20 (See below for 2K pacing info)➔Effort = 5-10/10➔Speech = Comfortable❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗00:00

en

52:40

Row 28 of 30 Days of 30 Minute Rowing Workouts - MAX...

RowAlong - Indoor Rowing Workouts ·

2022/11/28

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.🚣TOP Tier row on my Intensity Pyramid🚣‍♀️Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm(SPM+ Strokes per minutes)➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info➔Effort = 5-10/10➔Speech = Comfortable to start, then harder - then HARD!❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of

en

54:25

Row 27 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/27

Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spmhttps://youtu.be/qdNbYUa893o No Musichttps://youtu.be/Mfd5k3LoWBA With Music🚣MIDTier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.➔Effort = 5-9/10➔Speech = Comfortable to start, then harder - then easier, then HARD!❗ This is a

en

52:39

Row 25 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/25

Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times.(You can also find this row on YouTube) https://youtu.be/LrHmjgTeFY0 No Musichttps://youtu.be/UC-lAE7Xs7A With Music➔Pace Guide = 2K + 15-16 - then 2K pace or better➔Effort = 6/10 then 9-10/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go

en

54:15

Row 24 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/25

This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Change every two minutes from 18/20/22/20/18 strokes per minute➔Pace Guide = 2K + 20/18/15/18/20 x 3➔Effort = 5-6/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase

en

50:42

Row 23 of 30 Days of 30 Minute Rowing Workouts - MAX...

RowAlong - Indoor Rowing Workouts ·

2022/11/23

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!🚣TOP Tier row on my Intensity Pyramid🚣‍♀️https://youtu.be/FgG4yrg4Fhw No Musichttps://youtu.be/vXUoYejgxWI With MusicRow 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time❗ This is about using your legs to

en

48:49

Row 22 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/22

This is a an entire repeat of the 2021 version, as unfortunately I had a late night at work and ran out of time to make the new start and end. Sorry!Make a low stroke rate row a challenge by covering the pace on your monitor🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force!➔Pace Guide = Start at 2K+18-20 (hopefully!)➔Effort = 5 or

en

53:33

Row 21 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/21

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST🚣MID Tier row on my Intensity Pyramid🚣‍♀️4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!❗ The 4 minute intervals make this a

en

53:00

Row 20 of 30 Days of 30 Minute Rowing Workouts - ...

RowAlong - Indoor Rowing Workouts ·

2022/11/21

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm,

en

51:38

Row 19 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/19

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. https://youtu.be/QCEVsObT9YY No Musichttps://youtu.be/rSCjJsaS9FM With MusicSplit the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, should end ok again❗ The rise through the rate and pace in this pyramid will

en

53:25

Row 18 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/18

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+20-22➔Effort = 5/10 (push as hard as possible on the 5 power strokes)➔Speech = Comfortable, even with the power strokes❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at

en

52:29

Row 17 of 30 Days of 30 Minute Rowing Workouts - MAX...

RowAlong - Indoor Rowing Workouts ·

2022/11/17

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️➔Pace Guide =15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or faster➔Effort = Starts at 5/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end! ❗ This one sneaks up on you. The easy start

en

49:43

Row 16 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/16

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Row at 18/20/22/18/20/22spm - changing every 5 minutes➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases➔Effort = 5-10/10➔Speech = Comfortable* The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight

en

52:11

Row 15 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/15

A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+15 or faster➔Effort = Starts at 4/10 - ends at 8/10➔Speech = Won't be constant. Tough by the end!* It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit

en

49:51

Row 14 of 30 Days of 30 Minute Rowing Workouts - ANY...

RowAlong - Indoor Rowing Workouts ·

2022/11/14

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series.Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣‍♀️➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = Comfortable* As day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I had a light

en

50:08

Row 13 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/13

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the seriesBreak 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase➔Effort = 6/10 (climbs to 7/10)➔Speech = Slightly less comfortable than bottom tier* This is a simple row, but the ramp up in exertion, and then the rest

en

547 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