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!
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!
Tq tq tq tq dear John…this particular workout always helps me get back to disciplined training on the rowerg….especially after “black dog” days which I’ve been experiencing lately!!!! 😊
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.
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.
Recovering from a knee injury that has stopped me running. Only used rowing for recovery previously but following a workout like this made the rowing way more fun. Great session.../Thanks.
That's great to hear! There's something about this workout specifically that lots of people have connected with. So I'm really pleased you enjoyed it too.
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!
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.
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.
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
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.
Great session, the 28s were tough!! Also HOW DID I NOT KNOW to wait until the hand crosses my knees before bending them? For some reason that was a technique relevation today and when I was focusing on it I could really feel the difference in how I was executing my stroke. Also RowAlong Treasure Hunt.
It's comments like this that make what I do with RowAlong totally worthwhile! I often wonder if people are really taking in the advice I give during the rows-whether it’s making a difference in their technique. It seems like it is in this case! 🙌 thankyou for leaving this! I hope you don't mind, but I turned it into an anonymous Instagram post. (I covered your name and the video you watched).
Haha, I saw it on insta before I saw it here, don't mind at all! Intervals we're something I always struggled with back when I used to run, I'd always just end up kind of _just running_ so thanks again for these videos.
It's funn you ask that. I do actually have a "Lunchtime Rows" playlist: ua-cam.com/play/PL8ookhrQKwvIc6JRuWMZByvec-Pm9EnLc.html 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!!
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 UA-cam run on x1.01% speed?). You have to love a workout where 2k+60s pace feels tough in between the fast intervals! Thanks!
It's funny, this one has become one of the higher viewed workouts on my channel recently - I've no idea why this one stands out particularly, but I know it's a great workout!
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
#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.
#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 😎
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!
#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 ❤
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
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!
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
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
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.
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.
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🎉
Hi John. Just want to tell you how much I appreciate your channel. Im new to rowing other than a bit in the gym. Now i have my own kettler 500 rower and I cant tell you enough how much learning, inspiration and motivation I get from your videos. Simply fantastic. Thank you so much🙏🙏💪 Kind regards Kristian 🇩🇰
Kristian, your message truly made my day! I'm so glad to hear that my videos are helping you on your rowing journey. Thank you for being part of the community!
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 😮
That was awesome.. 🥵 now off to practice saying (in Scotts accent) ‘sitting behind my desk for hours’ … auoihrs.. auhirs.. ouirs.. love it! Thanks John
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).
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.
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 UA-cam channel 🙏🙏🙏.
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.
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.
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.
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!
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?
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
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!
This was superb, John. Loved mixing up the rates and the way you integrated the warm up and cool down.
This row felt good!
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!
Tq tq tq tq dear John…this particular workout always helps me get back to disciplined training on the rowerg….especially after “black dog” days which I’ve been experiencing lately!!!! 😊
@RowAlong treasure Hunt. I love this video . I play it 3 times a week. However, now I need to watch the other 898 to find the treasure. 😂
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.
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.
Loved this, John. Great workout plus plenty of meters covered for this month's Concept 2 challenge. Thank you 😀
Fantastic! I hadn't even thought about its usefulness for this month's challenge!
I recently started your 10k rowalong sessions. This will slot in nicely. Here goes ...
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.
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.
RowAlong Treasure Hunt! :)
Thank you for this!
I didn't have a row machine, but I followed along with bands.👍
RowAlong Treasure Hunt
Perfect! Enjoyed the shorter and extra focus on the workout. But really all of your rowalongs are great! Thanks so much.
Great workout John, thanks. I went in blind and enjoyed the surprise! Got a good sweat on!
RowAlong Treasure Hunt
RowAlong Treasure Hunt
Recovering from a knee injury that has stopped me running. Only used rowing for recovery previously but following a workout like this made the rowing way more fun. Great session.../Thanks.
That's great to hear! There's something about this workout specifically that lots of people have connected with. So I'm really pleased you enjoyed it too.
RowAlong treasure hunt!
RowAlong Treasure Hunt
@Rowalong Treasure Hunt
RowAlong Treasure Hunt
RowAlong Treasure Hunt
RowAlong Treasure Hunt
RowAlong Treasure Hunt
Rowalong Treasure Hunt
Rowalong treasure hunt
Rowalong treasure hunt
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!
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.
I've been off rowing for far too long, this row has reinvigorated me. Thanks John.
Amazing!! I'm so pleased it was here for you. Hopefully you'll stay invigorated!
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
Thanks for coming back! I'll always be here if you're looking for an idea for a workout.
#flex Thanks for a great workout!🎉
Discovred your video. I was looking for a change of pace and stroke.You delivered beautifully. Thank you @Anjilines
My pleasure 😊
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.
Super séance. Merci John 👍
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
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.
RowAlong Treasure Hunt
Great stuff! Remember to watch the whole videos to hunt for the buried treasure!
Great session, the 28s were tough!! Also HOW DID I NOT KNOW to wait until the hand crosses my knees before bending them? For some reason that was a technique relevation today and when I was focusing on it I could really feel the difference in how I was executing my stroke. Also RowAlong Treasure Hunt.
It's comments like this that make what I do with RowAlong totally worthwhile! I often wonder if people are really taking in the advice I give during the rows-whether it’s making a difference in their technique. It seems like it is in this case! 🙌 thankyou for leaving this! I hope you don't mind, but I turned it into an anonymous Instagram post. (I covered your name and the video you watched).
Haha, I saw it on insta before I saw it here, don't mind at all! Intervals we're something I always struggled with back when I used to run, I'd always just end up kind of _just running_ so thanks again for these videos.
Flex!
Great Tutorial!
Educational!
Thank you for sharing your knowledge and Talent!
Greetings from Edith, a happy Subscriber 🌹🌹🌹
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?
I think he has that, check the playlists.
It's funn you ask that. I do actually have a "Lunchtime Rows" playlist: ua-cam.com/play/PL8ookhrQKwvIc6JRuWMZByvec-Pm9EnLc.html 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!!
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 UA-cam run on x1.01% speed?). You have to love a workout where 2k+60s pace feels tough in between the fast intervals! Thanks!
Flex best one off was hard, but good 👍 🎉
It's funny, this one has become one of the higher viewed workouts on my channel recently - I've no idea why this one stands out particularly, but I know it's a great workout!
RowAlong Treasure Hunt
Awesome! Remember to keep hunting for the treasure and leaving that comment!
#fleximportance
Excellent workout. I feel accomplished- you are a very good instructor!!!
#Flex Baby! Yep, loved it. Nice variety. My pacing was sketchy in some parts but is improving. Cheers. :)
RowAlong Treasure Hunt
Awesome! Now go watch through some more videos on my channel. When you get to the end, remember to leave the comment "RowAlong Treasure hunt"
Having just finished 30 mins for 30 days on Monday. I was like a rag doll 9n this one. Great session though. Thank you.
Flex
RowAlong Treasure Hunt
Great stuff! Remember to watch the whole videos to hunt for the buried treasure!
RowAlong Treasure Hunt
Great stuff! Remember to watch the whole videos to hunt for the buried treasure!
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
#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.
#flex!
#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 😎
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!
#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 ❤
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
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!
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
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
Sorry, I don’t know how I managed that! I know it’s too late, but I’ve fixed now.
Will have to do it again now! 😮
Love this workout! Thank you, John. Bye for now. Gotta go Flex!
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!
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.
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 :)
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.
#flex great standalone workout. It will become one of my go-to sessions 👍👍
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🎉
Thank you very much for that workshop. I very like this style you did
AS the weather starts getting worse, looking forward to get back into rowing again, excellent reintroduction. Sweaty mess at the end!
Been following since Aug 2023. This is the best on yet….thank you
Great row along 2nd time doing this one loved it. Thank you.
#remberflex. Great workout like the combined warm-up cooldo
GRAZIE
#rememberflex great row - like the Roll right into main row and to the cool down.
Great session John, thank you. More of these please! 🚣♂️💪
Hi John. Just want to tell you how much I appreciate your channel. Im new to rowing other than a bit in the gym. Now i have my own kettler 500 rower and I cant tell you enough how much learning, inspiration and motivation I get from your videos. Simply fantastic. Thank you so much🙏🙏💪
Kind regards
Kristian 🇩🇰
Kristian, your message truly made my day! I'm so glad to hear that my videos are helping you on your rowing journey. Thank you for being part of the community!
Loved the row, thx from sunny RSA
Great! Thanks. Will do this one again, and again ….
Thank you.
You're welcome!
Flex thanks!
I’m really pleased you enjoyed this one. It’s a great row even without some fella talking the whole way through!
After a bunch of the recent HIITs w you, this was a breeze. We'll, a strong breeze, thx Nohn
Hahah. A strong strong breeze. It’s a great one. I need to make more of these!!!
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 😮
That was awesome.. 🥵 now off to practice saying (in Scotts accent) ‘sitting behind my desk for hours’ … auoihrs.. auhirs.. ouirs.. love it! Thanks John
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).
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.
Great job! Sometimes it’s hard to keep strong when everything around you is trying to break the resolve!
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 UA-cam channel 🙏🙏🙏.
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.
Tough ending. Thanks. Flex.
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.
Tried your workout today. Very beginner on the rower, so I very much appreciate your commentary and advice throughout the workout.
Thank you.
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!
Row.. Rinse... Repeat.. Eat.. Row.. Rest... Thx J
I love this workout. just did it the third time this week.
#remembertoflex thank you John, variety is the spice of indoor rowing. The time flowed by. Thank you for posting.
I’m really pleased you enjoyed this one. I do intend to make a bunch more like this eventually.
Maybe the first video I’ve watched without a 2k reference. Hope your summer’s been great John!
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.
Great one, really fun! 40 mins fly by!
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!
Hahaha!!! I only wish I was that clever… glad you enjoyed it anyway.
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?
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.
#Flex - I - bility
haha. Thanks!! Bear in mind I coudn't even count at one stage, spelling was a step too far!
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
Great idea!
My first session with you. Great workout. Will be joining you for a lot more sessions. Thank you
Awesome! Thank you!
I really liked having the warmup and rolling into the workout! Great session!
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.