I just joined your Facebook group and saw the link to this video. I'm new at rowing. Decided to row for fitness. It's helping me being 8 months out from a total knee replacement. I go to the gym to row. I'm so thankful for this video! Looking forward to seeing the others. Thank you!
Great workout. I’m fairly new to rowing and to your channel. I’m so glad you explained the 2k+ time. I haven’t done a 2k time trial yet but was using my 500m time as a gauge based on perceived exertion. You’ll see me here more frequently now. Love your workouts and your guidance!!
Awesome! If you have any feedback or questions, just get in touch. Remember to fall in love with rowing first and foremost. Then you'll be more up for the hard work!
Your videos have been a staple for me to follow since being on maternity leave. I can’t get to the river at the moment easily so have opted for the erg but have really enjoyed the 30 days of 30 twice through and now looking forward to following this plan too. Thanks for your time and kindness in sharing - they really help!
Thanks again for providing these videos, I have jumped between different ones and have enjoyed all that I have done. I’ve now decided to complete a full course and so I have selected this one to do. First lesson done and am ready for number 2 next 😊RowAlong Treasure
Excellent. As I’m getting back on the rower after a six month pause (still riding bike and trike though) I wanted a nice mix of low intensity rows. Building the base is always important, especially as we age (71 yrs young). I’m aiming for two weeks of the low intensity rows from this set and the 30/30. I’ll then do these again, but doing all of the variations. MAF HR helps for the fitness building. - #getfitwithrowalong
Been a while John but I'm back at it again. I'm very Happy for you and the new adventure in rowing. Thanks as always for all that you do. See yah on the next row.
This program came along at exactly the right time. Thank you! I bought a Concept2 Model B in 2021 and was doing great until the warm weather arrived last spring... and predictably, I got distracted, let it lapse and the rower has been gathering dust ever since. Feeling fat and sluggish I decided to get back in the game last week, starting from zero. I'm doing this first workout for awhile to get some base cardio fitness going on before I crank it up. Looking forward to staying with you!
Yeah, the rowing machine can become a rather expensive clothes horse, can't it? Good luck with the series. Remember I've also got a "Zero to Hero" playlist which is designed to get the initial ball rolling for folks just getting back to rowing again. That may be useful, even if you just pick 4 or 5 rows that are around the duration you can currently row at, and then hop back onto this playlist.
#getfitwithrowalong - Another 2 hr bike ride this morning. Good workout to flush the system. Thanks for the technique pointers. Fitter, Faster, Stronger
Thank you so much for saying that. I put these out there hoping people will stumble onto them. If you have any feedback or suggestions, just get in touch. Enjoy!
Awesome row. I love hr zone training so im really looking forward to the rest of the videos. Thank you for a series that's not solely focused on racing😊
Great row John. Was hoping for something new in the bottom tier row. Woke this morning and there you were in my notifications . thanks for that. See yah on the next row. My Mantra on the Catch is HANG.
I have recently become a proud owner of a second hand concept 2 and was looking around to see what was available with regards instruction videos. I am delighted to have found your wonderful channel, i have already completed a few of the videos and as a senior citizen i thought i'd settle on startjng with the Get Fit by Rowing workouts, so am looking forward to what's ahead. Thanks again for all the effort that you put into these videos and for all help you give to those of us non athletes that would just love to be a fitter version of ourselves.
Thankyou! This is exactly why I make these videos. So thankyou for validating my time and effort!!! Even if you were the only person who liked them, it would still totally be worth my time.
Thank you! Nice approach to trainings. At least one HR-based. But if I wanted to row it in my UT-2 zone, I would just sit on the machine. I rowed it between third and fourth zone and my distance was barely over 7000 m. Roughly 2k+25 pace. My heart is absolutely high-RPM machine. But I rowed extra 5000 m in even slower pace. Very nice workout, anyways. No pain and plenty of calories burnt.
Thanks. It's all a bit of a juggle. This channel will always primarily be about the RowAlong workouts. But every now and then I need to get distracted by other things (apps / technique / HYROX) in order to try to grow the reach of the channel. But I'll continue to make at least 4 RowAlongs a week for the next 6 weeks, even if it's at 2am in the dark!!
After a bit of a hiatus, I am back in the saddle with you John, and with all those rowing along in the group. Thank you for still being there and for creating this particular playlist. Perfect timing for me as I just completed a VO2 Max test and I now understand my personal limits and zones. I do still need to get a heart rate monitor other than my Apple watch. Any recommendations for a heart rate monitor from the group would be much appreciated.
If you're just looking for a simple chest strap option with no bells and whistles, I really like the Coospo (I think I've reviewed it on here, possibly the Christmas gifts video). Then, if you want something with an app etc, the Polar / Garmin / MyZone options are just as good - but a lot more expensive.
I've been wanting to try an HR program and this is it. I'm so used to focusing on pace and rate so this felt awkward but I'm going to do the 24 in 6 weeks to see how my fitness improves. I've no doubt that it will! Thank you for this!
first time ever rowing when you released a video. I used your calculator and my max HR corresponded to "I feel like I'm going to die", so I went with it and reset HR zones in ErgZone. I didn't quite stay in UT2-but only a couple of BPM over which isn't bad for my first HR training on a rower. FWIW, I was at 2K+30. I'm looking forward to focusing on effort for a while rather than pace. Thanks for starting this series!
It's my pleasure! Thank you for rowing along with me. The good thing is, you now know the pace to row the slow stuff at. And most of the time, the zone 5 stuff is just as fast as you can go!
Thank you. Similar to your Hyrox break, Just came back to the concept 2 after a 6 week break from rowing because I prepared for and ran my first half marathon. So this is perfect to have some structure to get back into rowing, especially since I only recently got a heart rate monitor. What I am not quite sure about is how strictly to maintain the suggested heart rate zone, especially during the first ten minutes it seems too easy to maintain he suggested page and takes quite some time for the heart rate to creep up, towards the end of the row, I would have to almost let go of the suggested 2k pace to maintain the upper limit of the zoen. By the way: Hyrox had a promotional stand where I picked up the bib for the race, so they seem to get the target group right. #heartratetraining
Hey John! I just started on this playlist yesterday, having completed the excellent "Build me Up" series - thank you. Did you ever get around to recording the intro video for this series? I don't see it anywhere.
Another new subscriber. Looking forward to getting into the workouts. Quick question - is there any way of displaying the HR zone (eg 2) on the PM5 as you row?
Today, I really needed this row. Thank you. It was refreshing. I am still confused about HR. Eg. ErgZone goes with 60-70% of maxHR-restingHR and then adds back my resting HR (in my case (189-54)*.6+54) whereas ErgData just goes by 60-70% of max HR. So these two don't even overlap. I know I shouldn't be such a maths teacher, but I can't help...
What if a 20 stroke pace and the damper set at 4 gets me into Zone 3 or higher? I think the assumption is that folks are already somewhat fit. Dr. says I'm good to exercise on the rower but I don't want to overdo it and 15 mins with a short break and another 15mins would be rough for me to do and stay in Zone 2. I know folks will say that a higher damper setting is not increased resistance but it does require more effort as the fly wheel decelerates quicker at a higher setting. I currently use a load of around 120-125...when I go up to 130 and keep the same stroke rate, my HR goes into zone 3 way to easily. I have no issues with saying that I'm 5'10" and 250. Breathing is on the difficult side while I have this belly to deal with and in my way :) It didn't happen overnight and I don't expect it to go away overnight. I'm trying to get as many 2000m rows in during a day and work my way up to doing 15-20min rows.
The thing to remember is that the rate and drag factor are only part of the equation. The biggest part is how much effort YOU put into the machine. I can row at 20spm / 220df and still make it a low intensity row. It would change my stroke a bit, instead of 1 second drive and 2 second recovery it would likely be 2 second drive and 1 second recovery to account for the reduction in power. But even looking at my usual 140df - I can row 20spm at 2:50 pace or o can row 20spm at 1:45 pace. All down to the effort I put into the machine. All this said, it’s fantastic that you’re addressing a situation you want to change. I’m sure with dedication and a sensible approach; you’ll see the results you want. If I can help in any way - just ask.
Hi John, i'm a bit unsure when doing zone training which zone i'm actually in, there is such as variance in the zones from different sources. For instance for zone 2 and 4 i see the following for a 59 yo male; - Your Calculating maxHR page; 2:100-116 / 4:133-150 - Polar Beat; 2: 96-112 / 4:128-144 - Ergdata; 2:108-125 / 4:144-162 - HR Zones app; 2:121-131 / 4:141-151 - My pro coach; 2: 119-129 / 4:142-150 Have you run into this too and do you have a recommendation of which to go by? Thanks!
Sorry it's taken so long to reply to this. A combination of being very busy, and totally forgetting. The way I see HR training, if you're doing low intensity rows, keep it as low as you can without it feeling boring. So I'd probably stick with ErgData for the low intensity rows. Then for the high intensity - make sure you're working as hard as possible. So again, go with ergdata. You need to make sure to work both ends of your ability as effectively as possible. So low intensity to build your engine, and high intensity to build your VO2 max. The closer you get these bands (by working too hard at Zone2, or too easy at Zone 4/5) the less effective you'll be.
I start every morning with one of your workouts and have been doing so for 2 years now. Rowing is my addiction and I thank you for all of the great videos.
I just joined your Facebook group and saw the link to this video. I'm new at rowing. Decided to row for fitness. It's helping me being 8 months out from a total knee replacement. I go to the gym to row. I'm so thankful for this video! Looking forward to seeing the others. Thank you!
Great workout. I’m fairly new to rowing and to your channel. I’m so glad you explained the 2k+ time. I haven’t done a 2k time trial yet but was using my 500m time as a gauge based on perceived exertion. You’ll see me here more frequently now. Love your workouts and your guidance!!
Awesome! If you have any feedback or questions, just get in touch. Remember to fall in love with rowing first and foremost. Then you'll be more up for the hard work!
Your videos have been a staple for me to follow since being on maternity leave. I can’t get to the river at the moment easily so have opted for the erg but have really enjoyed the 30 days of 30 twice through and now looking forward to following this plan too. Thanks for your time and kindness in sharing - they really help!
General fitness is good for me. Looking forward to the rest of this programme. I really enjoy your banter. Thanks John.
John and Little John. Thank you for easy reset. Had a break but was heavy lifting. So happy to row. Ahhh
Thanks again for providing these videos, I have jumped between different ones and have enjoyed all that I have done. I’ve now decided to complete a full course and so I have selected this one to do. First lesson done and am ready for number 2 next 😊RowAlong Treasure
Fantastic! I hope you enjoy the series. Let me know how you get on. And if you have any questions or feedback, you know how to get in touch;.
Excellent. As I’m getting back on the rower after a six month pause (still riding bike and trike though) I wanted a nice mix of low intensity rows. Building the base is always important, especially as we age (71 yrs young). I’m aiming for two weeks of the low intensity rows from this set and the 30/30. I’ll then do these again, but doing all of the variations. MAF HR helps for the fitness building. - #getfitwithrowalong
Been a while John but I'm back at it again. I'm very Happy for you and the new adventure in rowing. Thanks as always for all that you do. See yah on the next row.
Excellent row. Thanks John. Looking forward to this series!
Thanks John. Looking forward to starting this program.
Great workout...amazing how much focus it can take to keep that heart rate in the zone! Looking forward to the rest!
Thanks John, enjoyed that. I hope to follow the journey. 👍 James
This program came along at exactly the right time. Thank you! I bought a Concept2 Model B in 2021 and was doing great until the warm weather arrived last spring... and predictably, I got distracted, let it lapse and the rower has been gathering dust ever since. Feeling fat and sluggish I decided to get back in the game last week, starting from zero. I'm doing this first workout for awhile to get some base cardio fitness going on before I crank it up. Looking forward to staying with you!
Yeah, the rowing machine can become a rather expensive clothes horse, can't it? Good luck with the series. Remember I've also got a "Zero to Hero" playlist which is designed to get the initial ball rolling for folks just getting back to rowing again. That may be useful, even if you just pick 4 or 5 rows that are around the duration you can currently row at, and then hop back onto this playlist.
#getfitwithrowalong - Another 2 hr bike ride this morning. Good workout to flush the system. Thanks for the technique pointers. Fitter, Faster, Stronger
So happy to find this series! Thank you!
Thank you so much for saying that. I put these out there hoping people will stumble onto them. If you have any feedback or suggestions, just get in touch. Enjoy!
Thanks John, back to give this another go after an injury about a month or so ago. Now fully recovered and looking forward to following the program. 😅
Looking forward to this fitness programme . Thanks John
Awesome! Any questions, just get in touch.
1st session for a while. Building up my fittness again. Thanks mate
Great to see you back!
I'm baaaack! #Free but definitely not worthless.
Awesome row. I love hr zone training so im really looking forward to the rest of the videos. Thank you for a series that's not solely focused on racing😊
A bit late to the party, but looking forward to following a new program. Great start, thanks
Thanks this is exactly what I need as I start another RP nutrition cut and need to lose weight, get cholesterol down and get fitter
Great row John. Was hoping for something new in the bottom tier row. Woke this morning and there you were in my notifications . thanks for that. See yah on the next row. My Mantra on the Catch is HANG.
Great! I’m in, workout done!😅
I have recently become a proud owner of a second hand concept 2 and was looking around to see what was available with regards instruction videos. I am delighted to have found your wonderful channel, i have already completed a few of the videos and as a senior citizen i thought i'd settle on startjng with the Get Fit by Rowing workouts, so am looking forward to what's ahead. Thanks again for all the effort that you put into these videos and for all help you give to those of us non athletes that would just love to be a fitter version of ourselves.
Thankyou! This is exactly why I make these videos. So thankyou for validating my time and effort!!! Even if you were the only person who liked them, it would still totally be worth my time.
Rowalong Treasure Hunt
Thank you!
Nice approach to trainings. At least one HR-based. But if I wanted to row it in my UT-2 zone, I would just sit on the machine. I rowed it between third and fourth zone and my distance was barely over 7000 m. Roughly 2k+25 pace. My heart is absolutely high-RPM machine. But I rowed extra 5000 m in even slower pace. Very nice workout, anyways. No pain and plenty of calories burnt.
#getfitbyrowing nice start John, don't forget the hashtags 😂. Nice to have you back at what you do best 👍
Thanks. It's all a bit of a juggle. This channel will always primarily be about the RowAlong workouts. But every now and then I need to get distracted by other things (apps / technique / HYROX) in order to try to grow the reach of the channel. But I'll continue to make at least 4 RowAlongs a week for the next 6 weeks, even if it's at 2am in the dark!!
After a bit of a hiatus, I am back in the saddle with you John, and with all those rowing along in the group. Thank you for still being there and for creating this particular playlist. Perfect timing for me as I just completed a VO2 Max test and I now understand my personal limits and zones. I do still need to get a heart rate monitor other than my Apple watch. Any recommendations for a heart rate monitor from the group would be much appreciated.
If you're just looking for a simple chest strap option with no bells and whistles, I really like the Coospo (I think I've reviewed it on here, possibly the Christmas gifts video). Then, if you want something with an app etc, the Polar / Garmin / MyZone options are just as good - but a lot more expensive.
@@rowalong Thank you, I will look into those this weekend. Now onto row two of the Get Fit by Rowing series.
I've been wanting to try an HR program and this is it. I'm so used to focusing on pace and rate so this felt awkward but I'm going to do the 24 in 6 weeks to see how my fitness improves. I've no doubt that it will! Thank you for this!
Do let me know how you get on with it. From an energy point of view it’s certainly working well for me.
Get fit by rowing good one 1 🎉
Keep up the great work !!!
Thank you, I will.
I guess I should have started with concept 2 videos. Cant imagine you would give one away on an averon video. Lol
first time ever rowing when you released a video. I used your calculator and my max HR corresponded to "I feel like I'm going to die", so I went with it and reset HR zones in ErgZone. I didn't quite stay in UT2-but only a couple of BPM over which isn't bad for my first HR training on a rower. FWIW, I was at 2K+30. I'm looking forward to focusing on effort for a while rather than pace. Thanks for starting this series!
It's my pleasure! Thank you for rowing along with me. The good thing is, you now know the pace to row the slow stuff at. And most of the time, the zone 5 stuff is just as fast as you can go!
Nice row
Thank you. Similar to your Hyrox break, Just came back to the concept 2 after a 6 week break from rowing because I prepared for and ran my first half marathon. So this is perfect to have some structure to get back into rowing, especially since I only recently got a heart rate monitor. What I am not quite sure about is how strictly to maintain the suggested heart rate zone, especially during the first ten minutes it seems too easy to maintain he suggested page and takes quite some time for the heart rate to creep up, towards the end of the row, I would have to almost let go of the suggested 2k pace to maintain the upper limit of the zoen. By the way: Hyrox had a promotional stand where I picked up the bib for the race, so they seem to get the target group right. #heartratetraining
Thanks Coach, good base to work on @ 2K+18
Great to hear. Base work is the best work.
Hey John! I just started on this playlist yesterday, having completed the excellent "Build me Up" series - thank you. Did you ever get around to recording the intro video for this series? I don't see it anywhere.
Another new subscriber. Looking forward to getting into the workouts.
Quick question - is there any way of displaying the HR zone (eg 2) on the PM5 as you row?
Thank you!
You're welcome!
Today, I really needed this row. Thank you. It was refreshing.
I am still confused about HR. Eg. ErgZone goes with 60-70% of maxHR-restingHR and then adds back my resting HR (in my case (189-54)*.6+54) whereas ErgData just goes by 60-70% of max HR. So these two don't even overlap. I know I shouldn't be such a maths teacher, but I can't help...
thank you!! my body is so sick of HIIT
RowAlong treasure hunt
ROWALONG treasure hunt!
Awesome! Remember to keep hunting for the treasure and leaving that comment!
What if a 20 stroke pace and the damper set at 4 gets me into Zone 3 or higher? I think the assumption is that folks are already somewhat fit. Dr. says I'm good to exercise on the rower but I don't want to overdo it and 15 mins with a short break and another 15mins would be rough for me to do and stay in Zone 2. I know folks will say that a higher damper setting is not increased resistance but it does require more effort as the fly wheel decelerates quicker at a higher setting. I currently use a load of around 120-125...when I go up to 130 and keep the same stroke rate, my HR goes into zone 3 way to easily.
I have no issues with saying that I'm 5'10" and 250. Breathing is on the difficult side while I have this belly to deal with and in my way :) It didn't happen overnight and I don't expect it to go away overnight. I'm trying to get as many 2000m rows in during a day and work my way up to doing 15-20min rows.
The thing to remember is that the rate and drag factor are only part of the equation. The biggest part is how much effort YOU put into the machine.
I can row at 20spm / 220df and still make it a low intensity row. It would change my stroke a bit, instead of 1 second drive and 2 second recovery it would likely be 2 second drive and 1 second recovery to account for the reduction in power.
But even looking at my usual 140df - I can row 20spm at 2:50 pace or o can row 20spm at 1:45 pace. All down to the effort I put into the machine.
All this said, it’s fantastic that you’re addressing a situation you want to change. I’m sure with dedication and a sensible approach; you’ll see the results you want.
If I can help in any way - just ask.
Hi John, i'm a bit unsure when doing zone training which zone i'm actually in, there is such as variance in the zones from different sources.
For instance for zone 2 and 4 i see the following for a 59 yo male;
- Your Calculating maxHR page; 2:100-116 / 4:133-150
- Polar Beat; 2: 96-112 / 4:128-144
- Ergdata; 2:108-125 / 4:144-162
- HR Zones app; 2:121-131 / 4:141-151
- My pro coach; 2: 119-129 / 4:142-150
Have you run into this too and do you have a recommendation of which to go by?
Thanks!
Sorry it's taken so long to reply to this. A combination of being very busy, and totally forgetting. The way I see HR training, if you're doing low intensity rows, keep it as low as you can without it feeling boring. So I'd probably stick with ErgData for the low intensity rows. Then for the high intensity - make sure you're working as hard as possible. So again, go with ergdata.
You need to make sure to work both ends of your ability as effectively as possible. So low intensity to build your engine, and high intensity to build your VO2 max. The closer you get these bands (by working too hard at Zone2, or too easy at Zone 4/5) the less effective you'll be.
"RowAlong Treasure Hunt"
Great workout looking forward to this programme 😊 hopefully lose some weight too😂
Just remember if you’re looking to lose weight it’s more about food choices than exercise.
I start every morning with one of your workouts and have been doing so for 2 years now. Rowing is my addiction and I thank you for all of the great videos.
Row along treasure hunt
Rowalong Treasure Hunt
No hashtags?😮
The whole series has #getfitwithrowalong.
Part unification, part lazy…
Rowalong Treasure Hunt
Rowalong Treasure Hunt