Meet Rowing iFit Trainer Alex Silver-Fagen

Meet Rowing iFit Trainer Alex Silver-Fagen

iFit Trainers Make the Difference

With iFit you get access to some of the best personal training talent out there — in effect your own unlimited personal training at a fraction of the cost compared to the $30+ per class session at your gym or fitness boutique.

iFit trainers are among some of the most talented trainers coming as far from Australia and New Zealand to Los Angeles, Chicago and New York City. Personalized interactive training streamed to your Nordictrack or Proform exercise equipment — as they literally take you on fitness journeys and workouts to destinations across the globe and in a studio class. They motivate, push and encourage you to crush your goals working along side you, just as hard as you are. Most have been or currently are instructors at the cutting edge, front runner boutique fitness companies like; Peloton, Equinox, Soul Cycle and CityRow. Concurrently they have their own clientele training celebrities and elite athletes.

So as part of our Get to Meet your iFit Trainer series, meet Alex Silver-Fagen, NYC with one of her specialties, rowing machine workouts. Learn a little about the RW900 rower and below checkout 3 rowing machine workouts Alex recommends for bikers and spin enthusiasts to get in some beneficial cross-training in.

Alex discusses iFit rowing with Aly Teich, of The Sweat Life, at a Nordictrack sponsored event in NYC  PC:  Courtesy of  The Sweat Life

Alex discusses iFit rowing with Aly Teich, of The Sweat Life, at a Nordictrack sponsored event in NYC
PC: Courtesy of The Sweat Life

Alex Silver-Fagen

An instructor at CityRow in New York City and founding instructor at the Mirror, Alex Silver-Fagan is an ACE-certified personal trainer as well as a Certified Functional Strength Coach (CFSC). She focuses on building strength and full-body functionality training programs. As a Nike Master Trainer, her hardcore workouts have reached hundreds of thousands of viewers. Alex works regularly as a content contributor and model with publications like Shape, Self, Women’s Health, and she was named as a top-five finalist in the 2016 Women’s Health magazine Next Fitness Star Search. Follow her @alexsilverfagan.

You can also find Alex conducting classes for iFit members on the new RW900 rower, complete with its 22” wide touchscreen or the RW500 with its 10 inch included Tablet. We break down 3 of her rowing workouts in the last section below.


Why Rowing is good for you if you Bike or Spin

“Cross-training is important to prevent injury and strengthen the muscles you don’t use on the bike,” says Alex Silver-Fagan, certified personal trainer for iFit. Rowing does this particularly well. “Your anterior body (like your chest) is hunched forward on a bike, and rowing opens these muscles up while strengthening the posterior side of the body (like your back and the back of your legs),” Silver-Fagan says.

A Rowing machine provides excellent cross training exercise, strengthening your legs, posterior and back, says Silver-Fagan. Pictured above leading an iFit rowing class on the  Nordictrack RW900  rower

A Rowing machine provides excellent cross training exercise, strengthening your legs, posterior and back, says Silver-Fagan. Pictured above leading an iFit rowing class on the Nordictrack RW900 rower

Rowing also allows you to increase your intensity without increasing your impact, which is especially useful for injury prevention. Plus, Silver-Fagan says the rower is one of the few machines that provides both cardio and strength training benefits.

“You use 80 percent of your muscles when rowing, namely your legs, the largest muscles in your body.” And yeah, stronger legs come in handy for biking, running and other sports.”
— Alex Silver Fagan
Alex using leg power and correct form during a iFit studio rowing class


 

NORDICTRACK RW900 ROWER

Nordictrack’s RW900 rowing machine will top the list for any athlete, thanks to its electromagnetic resistance—which makes it incredibly smooth to row—and it’s wide 22-inch touchscreen allows you to stream and follow along to iFit rowing workouts with trainers like Alex Silver-Fagen and Jay Wein, both of NYC, City Row fame. And if you’re limited on space, it folds and rolls away for easy storage. Both the RW900 and RW500 rowers include 1 year of iFit membership — which is a $396 value we highly recommend.


NordicTrack Rowers with iFit

 

Good design aside, iFit interactive training is what makes Nordictrack rowing machines special. Whether on the RW900 or the RW500 both will sync your rower with iFit classes so as your trainer increases resistance so does your equipment, while at the same time it syncs with your strokes to display power stats plus capture workout data to track your progress over time.

Select from a wide range of streamed studio rowing classes to iFit destination rows on stunning lakes and rives around the world. Learn the correct form and pace with iFit Trainers as you row Lake Bled or the Thames from among a selection of many global destinations you can choose, as a trainer guide you through the strokes. Classes range from beginner rowing, endurance rowing, calories burn rows to HIIT training rows with Row and Lift classes where you combine on and off the machine exercise.

SHOP RW900 ROWING MACHINE GET THE BEST DEAL

The RW900 & RW500 rowers offer On-Demand Workouts that stream high-energy studio sessions with world-class personal trainers controlling your rower’s digital resistance in real-time. Both have 26 digital resistance levels and two types of resistance for the best workout — Silent Magnetic Resistance and a Manual Air Resistance option.

Experience a varied range of global destinations as your coach digitally adjusts your resistance to match theirs to push, challenge and motivate you.

To see ALL Nordictrack ROWERS follow this Link


READY TO ROW WORKOUTS?

Alex Silver-Fagan, a specialist in High-Intensity Indoor Rowing Classes, put together three rowing machine workouts that will make you a stronger cyclist, a better skier, surfer, and overall athlete. Have the RW900 or a RW500 rower, then you’ll find Alex’s classes already set up for you.

On your own? Do each one weekly set of 3 for maximum benefit on-and off-the rower.

  1. Rowing Machine Workout for Speed

“These are sprint intervals, so your split times need to be around 1:50,” Silver-Fagan says. “Stroke rate should be around 28 to 32, but not over 32,” she says. “That’s when your form starts to break down.”

 

⦁ 100m row, 30 seconds of rest, repeat 5 times
⦁ 150m row, 45 seconds of rest, repeat 5 times
⦁ 200m row, 60 seconds of rest, repeat 5 times

[2 minutes of rest]

⦁ 200m row, 60 seconds of rest, repeat 5 times
⦁ 150m row, 45 seconds of rest, repeat 5 times
⦁ 100m row, 30 seconds of rest, repeat 5 times

 

2. Rowing Machine Workout for Endurance

“Your stroke rate should be between 25 and 28, pushing hard but not crazy fast,” Silver-Fagan recommends. “Split time should hover around 2 minutes and become lower towards the end of each push.”

  • 1-minute row, 30-second rest: Hold drive position (a.k.a. seat at back of
    machine with legs straight) and do arm strokes while resting

  • 2-minute row, 60-second rest (30 seconds true rest; 30 seconds holding
    drive position at back of machine doing arm strokes while resting)

  • 3-minute row, 90-second rest (30 seconds true rest; 30 seconds holding
    drive position at back of machine doing arm strokes while resting; 30
    seconds of just leg strokes: arms stay straight, straighten and bend legs)

  • 4-minute row, 2-minute rest (60 seconds true rest; 30 seconds holding drive
    position at back of machine doing arm strokes while resting; 30 seconds
    of just leg strokes: arms stay straight, straighten and bend legs)

  • 5-minute row


3. Rowing Workout for Full-Body Cross Training

The rowing machine already works a ton of muscles, but this workout
gets you off the machine for a true full-body challenge.

“This workout is the total package,” Silver-Fagan says. “You’ll work your core, legs, and arms, then do some metabolic conditioning with burpees.”

  • 5-minute easy row warm-up

  • 10 pulls; 5 push-ups + 5 V-ups. Repeat 2 more times.

  • 20 pulls; 10 reverse lunges + 10 squat jumps. Repeat 2 more times.

  • 30 pulls; 10 burpees. Repeat 2 more times.

  • 30-second row; 30-second plank hold off the rower. Repeat 5 times.

  • Cool down


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