Favourite 30 min Row

[CBDB]

My jelly legs are gone and yesterday I rowed a strong 30 min yesterday on my indoor rower.

Not sure what the problem was, but I had a few days of very weak legs, even having to shorten a planned 8k run to 2k. But I still had a strong cardio fitness and could do arm weights sessions. Discussing it with other friend-runners, I do wonder if a lack of protein had anything to do with it. The Easter season with its focus on hard-boiled eggs made sure I got enough protein, so not sure if it was coincidence, but my jelly legs are gone!

So yesterday I rowed my favourite 30 min interval session

youtu.be/qdNbYUa893o(Not working as expected?)

It’s description goes:

“Get an amazing endorphin rush as you go through a rate and pace pyramid before finishing with a 'Fast Last' 2 mins. Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm”

And it is true. I’ve got it set up as 2 minute intervals, and monitoring the 2 minute intervals roll by helps keep this session feel speeding by!

I have done this session multiple times and comparing yesterday’s session with one ca a year ago, in 30 minutes I managed to row 277 meters more!!!

In the usual rowing split times, that means I have rowed the average 500 meter split faster by 9.3 seconds.

~ 2022: 500 split average: 2:49.4

~ 2023: 500 split average: 2:58.7

I’m pretty chuffed about that!

So if anyone is rowing out there, give this 30 minute session a go!

[TheTabbyCat Graduate]

It's good to hear that you've lost your jelly legs CBDB.

Thanks for sharing this rowing clip, I watched the whole warm up, just wondering what I was missing. I love the way that he explains the technique, now I can understand the ankle flexibility. Very interesting

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

Yes, he’s great at making these coached videos. And I do love hearing a Scottish accent.

But hearing him talk technique every row really helps to refocus on good technique on every row.

The rower has been great for me, especially when I cannot run or walk. It is so low impact, so as long as you keep to a good technique, it’s a physical activity that is so accessible.

But of course, one needs access to a rower.