The Best 40 minute Workout you'll do on a Rowing Machine!

Подписаться 27 тыс.

Просмотров 38 тыс.

50% 1

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
For info; I was rowing the 20spm at 2:03 pace, and the 28spm at 1:50 pace.
I’m still not as fast as I used to be…
Have you tried something like this before? 🌊 Give it a go, Row Along, and let me know how it worked for you in the comments. I value your feedback as I continue to create workouts that resonate with you.
☕ Buy me a coffee: www.buymeacoffee.com/rowalong
🔔 Subscribe for more: www.youtube.com/@rowalong?sub...
➡️ Become a Patreon: / rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: / rowalong
- WEBSITE: www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
Happy rowing! 🌼

Спорт

Опубликовано:

13 авг 2023

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 159

@paulagolladay6713 7 месяцев назад

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!

@gavinrowland4685 11 месяцев назад

This was superb, John. Loved mixing up the rates and the way you integrated the warm up and cool down. This row felt good!

@willmccormack8981 11 месяцев назад

Great session John, thank you. More of these please! 🚣‍♂️💪

@magnusclaesson3381 11 месяцев назад

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!

@TrainMeUpRunning 9 месяцев назад

Perfect! Enjoyed the shorter and extra focus on the workout. But really all of your rowalongs are great! Thanks so much.

@jgweber 9 месяцев назад

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.

@rowalong 9 месяцев назад

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.

@famdegroot1988 8 месяцев назад

Great! Thanks. Will do this one again, and again ….

@Triva50 2 месяца назад

Great row along 2nd time doing this one loved it. Thank you.

@Robert-kr4fi 8 месяцев назад

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.

@IanMcCausland 7 месяцев назад

Great one, really fun! 40 mins fly by!

@mycall2698 9 месяцев назад

Thank you very much for that workshop. I very like this style you did

@pommieMJ 11 месяцев назад

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.

@MarkKlenk 10 месяцев назад

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!

@MrShustoke 10 месяцев назад

Great workout John, thanks. I went in blind and enjoyed the surprise! Got a good sweat on!

@TheJamo85 10 месяцев назад

Oh yes felt that one! Thank you :)

@bracsgirl 11 месяцев назад

Love this one.

@sammysingleton5529 10 месяцев назад

I love this one!

@darrenmartin02115 11 месяцев назад

AS the weather starts getting worse, looking forward to get back into rowing again, excellent reintroduction. Sweaty mess at the end!

@SB-bh4of 5 месяцев назад

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!

@brianhibbs6085 4 дня назад

Tried your workout today. Very beginner on the rower, so I very much appreciate your commentary and advice throughout the workout. Thank you.

@rowalong День назад

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!

@jagheterjohann 10 месяцев назад

I love this workout. just did it the third time this week.

@CoachIreyna 10 месяцев назад

Thank you for this! I didn't have a row machine, but I followed along with bands.👍

@woody089 8 месяцев назад

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 :)

@ficunnane 11 месяцев назад

Loved this, John. Great workout plus plenty of meters covered for this month's Concept 2 challenge. Thank you 😀

@rowalong 11 месяцев назад

Fantastic! I hadn't even thought about its usefulness for this month's challenge!

@SurftheTube007 10 месяцев назад

Loved the row, thx from sunny RSA

@davidtinsley2448 11 месяцев назад

Loved it! Thanks so much!

@rowalong 11 месяцев назад

You are so welcome!

@paulwright3458 8 месяцев назад

Been following since Aug 2023. This is the best on yet….thank you

@geoffersat18 11 месяцев назад

#remembertoflex thank you John, variety is the spice of indoor rowing. The time flowed by. Thank you for posting.

@rowalong 11 месяцев назад

I’m really pleased you enjoyed this one. I do intend to make a bunch more like this eventually.

@robhurlbut5026 5 месяцев назад

Love the longer row time!

@joshdillinger6333 5 месяцев назад

Love this workout! Thank you, John. Bye for now. Gotta go Flex!

@ianboswell4773 11 месяцев назад

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

@rowalong 11 месяцев назад

Thanks for coming back! I'll always be here if you're looking for an idea for a workout.

@Michel-xj6ke Месяц назад

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 RU-vid channel 🙏🙏🙏.

@rowalong Месяц назад

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.

@dbljr100 11 месяцев назад

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!

@rowalong 11 месяцев назад

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.

@nickyzaiger4811 4 месяца назад

My first session with you. Great workout. Will be joining you for a lot more sessions. Thank you

@rowalong 4 месяца назад

Awesome! Thank you!

@MRChommie 11 месяцев назад

Man oh man, I am glistening from H to T! You deserve a BAFTA for this one John.

@rowalong 11 месяцев назад

Hahah! I might start calling in glistening instead of sweating. Much more 'movie-star'... Glad you liked this one.

@amyoliver2488 6 месяцев назад

I really liked having the warmup and rolling into the workout! Great session!

@rowalong 6 месяцев назад

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.

@pokrec 11 месяцев назад

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.

@Tech_Tobi 11 месяцев назад

That was an awesome workout, thank you.

@rowalong 11 месяцев назад

Glad you enjoyed it!

@Claire.l.slater 10 месяцев назад

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

@davidfleming9243 11 месяцев назад

Nice row really enjoyed it thanks

@rowalong 11 месяцев назад

Glad you enjoyed it

@chrisjbarrow 11 месяцев назад

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🎉

@REZZA2020 Месяц назад

Thank you.

@rowalong Месяц назад

You're welcome!

@user-eh6cj5bz5r 6 месяцев назад

Thank you, nice 40min workout

@rowalong 6 месяцев назад

Glad you liked it! It's one of my favourites.

@Nomads_Rowing 7 месяцев назад

#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 😎

@jayrobson9567 3 месяца назад

Always a winner with this row 🏆

@rowalong 2 месяца назад

It really is a freat row.

@ccraigconti5345 9 месяцев назад

#rememberflex great row - like the Roll right into main row and to the cool down.

@SurftheTube007 11 месяцев назад

That was awesome.. 🥵 now off to practice saying (in Scotts accent) ‘sitting behind my desk for hours’ … auoihrs.. auhirs.. ouirs.. love it! Thanks John

@rowalong 11 месяцев назад

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).

@exaudi33 Месяц назад

I do 30 minutes about 5 days weekly at the gym, with lively music in my ears--couldn't do it without that. At 67, in pretty good health, 5'3" 125 lbs, I sometimes worry that if I push it harder I'll bring on trouble. Rowing is fantastic for me, even with a weak knee. The dial is on ten, the counter on calories for about 520 cals per hour. Thanks for the inspiration and insights!

@rowalong Месяц назад

Great to hear you’re staying healthy. I could lecture you about not setting it to 10 or making sure to set drag factor. But it sounds as though you’re perfectly happy how you are. So why should I try to ruin that!! (Just make sure you’re rowing with a good technique if you’re at 10)

@jamesray5293 11 месяцев назад

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!

@rowalong 11 месяцев назад

Hahaha!!! I only wish I was that clever… glad you enjoyed it anyway.

@olimagnuson9991 11 месяцев назад

John, super workout (helping the ddos) targets. Cheers

@rowalong 11 месяцев назад

Thanks 👍

@anjiline 6 месяцев назад

Discovred your video. I was looking for a change of pace and stroke.You delivered beautifully. Thank you @Anjilines

@rowalong 6 месяцев назад

My pleasure 😊

@janwillemvanderpoll1903 2 месяца назад

Yep, like this one very much!

@rowalong 2 месяца назад

Awesome. It’s one of my favourite workouts. So I’m so pleased lots of people like it.

@aoifemcmahon4979 Месяц назад

This was great! I love the warm up being integrated into the main-seamless 😊

@rugbymad6641 11 месяцев назад

I recently started your 10k rowalong sessions. This will slot in nicely. Here goes ...

@rowalong 11 месяцев назад

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.

@calvinwilkinson5895 2 месяца назад

Tough ending. Thanks. Flex.

@WN-ff4qb 6 месяцев назад

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 5 месяцев назад

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.

@WN-ff4qb 5 месяцев назад

@@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.

@edithharmer1326 9 месяцев назад

Great Tutorial! Educational! Thank you for sharing your knowledge and Talent! Greetings from Edith, a happy Subscriber 🌹🌹🌹

@vkloog 11 месяцев назад

Just what I needed. Loved this workout. #rememberflex

@rowalong 11 месяцев назад

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!

@jayrobson9567 11 месяцев назад

Maybe the first video I’ve watched without a 2k reference. Hope your summer’s been great John!

@rowalong 11 месяцев назад

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.

@cleanimplantfoundation7479 5 месяцев назад

Danke!

@rowalong 5 месяцев назад

Thankyou!!! That's very kind of you. I hope this means you enjoyed the row!!

@SurftheTube007 Месяц назад

After a bunch of the recent HIITs w you, this was a breeze. We'll, a strong breeze, thx Nohn

@rowalong Месяц назад

Hahah. A strong strong breeze. It’s a great one. I need to make more of these!!!

@shannenramey5340 11 месяцев назад

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?

@IanMcCausland 11 месяцев назад

I think he has that, check the playlists.

@rowalong 11 месяцев назад

It's funn you ask that. I do actually have a "Lunchtime Rows" playlist: ru-vid.com/group/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!!

@OdinStan 11 месяцев назад

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

@765rider 11 месяцев назад

#flex great standalone workout. It will become one of my go-to sessions 👍👍

@anitanorman4704 7 месяцев назад

#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 ❤

@lieslrust2160 6 месяцев назад

Thanks

@rowalong 6 месяцев назад

Always a pleasure!

@ccraigconti5345 11 месяцев назад

#remberflex. Great workout like the combined warm-up cooldo

@PaulRichardson-jy6fp 22 дня назад

Having just finished 30 mins for 30 days on Monday. I was like a rag doll 9n this one. Great session though. Thank you.

@robhurlbut5026 4 месяца назад

Flex thanks!

@rowalong 4 месяца назад

I’m really pleased you enjoyed this one. It’s a great row even without some fella talking the whole way through!

@andyjohns1421 9 месяцев назад

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 RU-vid run on x1.01% speed?). You have to love a workout where 2k+60s pace feels tough in between the fast intervals! Thanks!

@johnnewman2472 9 месяцев назад

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

@keving8 11 месяцев назад

#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.

@eds1981 11 месяцев назад

Was brutal. Loved it

@katiedunlop5531 2 месяца назад

Last two st 28??! Cheeky! Love it 😀

@rowalong 2 месяца назад

Haha. Yeah - it's a great row. One of my all time favourites up here.

@madsfrederiken9365 9 месяцев назад

#flex Thanks for a great workout!🎉

@gdsoll07 9 месяцев назад

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

@rowalong 9 месяцев назад

Great idea!

@dianavotaw8027 11 месяцев назад

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!

@KateOrne 6 месяцев назад

Love this work out. U r with me 5 x week🙏🏼

@rowalong 6 месяцев назад

Wonderful! I'm really pleased you're enjoying my workouts so enough to put up with me that much!!

@andyking8464 10 месяцев назад

#Flex Baby! Yep, loved it. Nice variety. My pacing was sketchy in some parts but is improving. Cheers. :)

@pinogenti70 11 месяцев назад

#flex I really enjoyed that workout John. The 3 min at 28 followed by another 2 min at 28 was a really good challenge 👍

@rowalong 11 месяцев назад

Glad you enjoyed it

@robhurlbut5026 14 дней назад

Flex!

@iacopoiacoblood6290 10 месяцев назад

GRAZIE

@shadowbird42333 11 месяцев назад

What do you use for green screen cutouts? It's quite clean and consistent. Thanks!

@rowalong 11 месяцев назад

It’s not perfect by any means, but I edit all this stuff in Resolve. Great software.

@brianwilcox1686 4 месяца назад

I just got a rower today what I wanna know is it a good replacement for the elliptical I will still use the elliptical but I want to know is the rower a good substitute for the elliptical

@rowalong 4 месяца назад

As long as you use it, yes. Great cardio, good for working 85% of your muscles too. As long as you do it right. Push with the legs, then swing the back, then pull the arms.

@bensugden3009 11 месяцев назад

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 😮

@mlbody1234 11 месяцев назад

Hi John, I echo the thanks already passed for this.... But.... When using the preprogrammed workout in ergzone intervals 13 and 21 are the wrong length and it then messes up the timings. FYI

@rowalong 11 месяцев назад

Sorry, I don’t know how I managed that! I know it’s too late, but I’ve fixed now.

@mlbody1234 11 месяцев назад

Will have to do it again now! 😮

@DaveNeve 11 месяцев назад

Hello. Even if I noted it all down, I know I'd lose my place. I sometimes do laps around the local forest on my bike, and when I'm tired, I actually forget how many laps I've done. So I'd have no chance here. How do others cope with these complicated times and strokes per minute?

@rowalong 11 месяцев назад

Well, bear in mind that I tell you what to do the whole way. You don’t need to think about anything - just change rate and pace when I tell you.

@michaeljohnson-nt5bw 11 месяцев назад

#flex!

@mattlynell6846 11 месяцев назад

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.

@rowalong 11 месяцев назад

Great job! Sometimes it’s hard to keep strong when everything around you is trying to break the resolve!

@gordonblues843 5 месяцев назад

sweet

@rowalong 5 месяцев назад

It’s a great row; isn’t it?

@gordonblues843 4 месяца назад

@@rowalong Tis. Do you recommend it every day or rest days?

@Distracsean 11 месяцев назад

#rememberflex one of favorite workouts of yours John. Great job. Really liked the format. Thanks!

@SurftheTube007 10 месяцев назад

Row.. Rinse... Repeat.. Eat.. Row.. Rest... Thx J

@sotampacane 11 месяцев назад

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.

@rowalong 11 месяцев назад

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.

@sotampacane 11 месяцев назад

Thanks. I am going to give this a go in 2 hrs@@rowalong

@rowalong 11 месяцев назад

Awesome. Let me know what you think of it.

@sotampacane 11 месяцев назад

@@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.

@rowalong 11 месяцев назад

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.

@jean5122 3 месяца назад

Flex

@docoftheworld 11 месяцев назад

Remember flex. Did 7700 metres

@dbljr100 11 месяцев назад

#Flex - I - bility

@rowalong 11 месяцев назад

haha. Thanks!! Bear in mind I coudn't even count at one stage, spelling was a step too far!

@mikethomas9424 11 месяцев назад

#flexibility

@Angie31646 11 месяцев назад

#fleximportance

@Antje01974 9 месяцев назад

Hallo! Spare dir den Atem für das Workout und lege lieber Musik unter das Video. Du versuchst uns viel zu sehr zu unterhalten - mich persönlich nerven Menschen, die beim Sport zu viel reden.

@eamonv881 11 месяцев назад

Thanks I've recently got my concept 2. I'm knackered after 5 minutes. BTW I'm 65 and do BJJ, boxing and powerlifting. I can skip for 45 minutes, but 5 minutes on the rower Im out of breath.