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ftp

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AndrewVierbicher

One hour

min

watts

mode

sport

TIR-Ajaccio1

3séries 7x30'/30'

min

ftp

mode

sport

tommasolaudano

Resistenza

min

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mode

sport

Alt3R

Fartlek 2

min

spd

mode

sport

lizk1

Progression Run

min

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mode

sport

Motorhead

MAR 26

min

watts

mode

sport

maciejlewandowski @lewytrinuje

Test

min

spd

mode

sport

NicoHbd

NicoHBD

min

res

mode

sport

undtschüss

Kraftausdauer

min

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snoding

Gammel favorittintervall med stigning

min

inc

mode

sport

snoding

Gammel møllefavoritt bakke, fart 8-10

min

inc

mode

sport

lucasmansell

Jog+sprints

min

spd

mode

sport

EduardoPalacios

Mi entrenamiento 2025 5

min

res

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sport

JeanneCourbe

Rampe 25/03

min

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Motorhead

MAR 25

min

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dansumo

ROWALONG - 40 minute Workout

min

res

mode

sport

Añadir a favoritos Favorites image

RES moy.

47.8%

RES min.

RES max.

50%

Description

Mixing up the intervals makes this indoor rowing workout fly by,  enjoyable, and of course, it's great for your rowing too! 
I begin with a comfortable 4-minute warm-up to get your muscles ready for action. From there, the rowing workout takes you through various stroke rates and paces, giving you a workout with changing intensities that will leave you feeling great at the end. 
It should hit around Zone 4 heart rate by the end, and feel high on the 'mid' tier intensity - but not max!!
🌟Either punch in 40 minutes into your monitor, set it to Just Row, or if you use ErgZone, you'll find this pre-programmed on my RowAlong track. 🌟
Slightly different from my usual RowAlongs as the warmup and cooldown are both part of the 40 minute workout, but hopefully that's a good thing.  And of course, I'm with you every step of the way, providing guidance and company throughout the session. 🎧 
This is the session: 
4 Min - Warmup 
2 Min - 20spm transition
1 Min - 22pm 
1 Min - 20spm
1 Min - 24spm
1 Min - 20spm
1 Min - 26spm
1 Min - 20spm
1 Min - 28spm
2 Min - 20spm
3 Min - 22spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 24spm
1 Min - 20spm
3 Min - 26spm
1 Min - 20spm
3 Min - 28spm
1 Min - 20spm
2 Min - 28spm
3 Min - 20spm Cooldown
By the time you finish, you'll appreciate the blend of effort and enjoyment that this indoor rowing workout brings. 💪 Whether you're a seasoned rower or just starting, on a Concept2 or a different rowing machine, this session caters to all fitness levels and aims to keep you engaged.
I’ve not given a strict pace guide for this, as sometimes  i think its better to do some sessions by feel. However… 
Warm up is a warm up.  
20spm at 2k+18-20
22spm - 2 seconds faster
24spm - 2-3 seconds faster
26spm - 2-3 seconds faster
28spm - 3-5 seconds faster