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PODCAST

RowAlong - Indoor Rowing Workouts

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you

sports fitness

All Episodes

25:26

RowBeats - 20 Min Beat-Driven Indoor Rowing Cardio...

RowAlong - Indoor Rowing Workouts ·

2024/05/07

Take your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched and craving more.After a 5 minute warmup to find your rhythm, we'll embark on a 15 minute journey packed with perfectly timed intervals synced to a galvanizing playlist. You'll experience everything from steady state efforts to breathless sprint sections. Whether you're an experienced rower or new to the machine, this workout will push your

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22:15

RowBeats - 17 Min High Intensity RowAlong Indoor...

RowAlong - Indoor Rowing Workouts ·

2024/05/06

Get ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crusher will have you channeling pure rhythmic power.After a 5 minute warmup to find your groove, let's dive into a 12 minute blast of varying intervals perfectly timed to an adrenaline-pumping playlist. Low strokes will build into blistering highs and all-out sprint sections designed to push your limits.There's no mistaking the variation in my normal

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20:23

RowBeats - Episode 2 - Get Sweating with 15 Min...

RowAlong - Indoor Rowing Workouts ·

2024/05/04

RowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn! For 15 sweat-dripping minutes, you'll experience intervals that take you from moderate warm-up strokes to max effort sprints and everything in between - all synced to energizing music. Different to my usual RowAlong workouts, as there's no excessive talking, just a streamlined workout focused on rowing hard to the rhythms.The format is simple - quick

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20:37

RowBeats - Episode 1 - 15 Min High Energy Indoor...

RowAlong - Indoor Rowing Workouts ·

2024/05/03

This isn't your normal RowAlong Workout video! Get ready for a high energy, music-driven 15 minute indoor rowing workout with the launch of the new RowBeats series.Put on your headphones, grab your indoor rower and let's RowAlong to RowBeats. Get swept up in the beat as I crank up the tunes and stroke rates on your rowing machine at home or in the gym. 👕 As the shirt says: Less Talking, More Rowing. Let's get RowBeats started! 👕This workout kicks off with a 5 minute warmup, then dives into 10

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34:00

Zero to Hero Rowing Workout Plan: Row 35 = TABATA x...

RowAlong - Indoor Rowing Workouts ·

2024/04/16

It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and pace, even if you do fade over the course of those 20 seconds.🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out

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40:43

Zero to Hero Rowing Workout Plan: Row 34 = 30...

RowAlong - Indoor Rowing Workouts ·

2024/04/12

Seriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣WARMUP: 4 minutesWORKOUT: 30 minutes, 20spm Low IntensityPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: If it's not easy, you're going too fast.⁉

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50:48

Zero to Hero Rowing Workout Plan: Row 32 - 2 x 20...

RowAlong - Indoor Rowing Workouts ·

2024/04/08

Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.An incredibly valuable row in terms of your fitness, your skill, and your mindset.🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣WARMUP: 4 minutesWORKOUT: 2 x 20 minutes at 20spmPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH:

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45:33

Zero to Hero Rowing Workout Plan: Row 30 - 40...

RowAlong - Indoor Rowing Workouts ·

2024/04/04

RowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!! The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort. 🌟 If you haven't watched my introduction to the Zero to

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57:18

Zero to Hero Rowing Workout Plan: Row 31 -...

RowAlong - Indoor Rowing Workouts ·

2024/04/04

Get ready for a tough one. 4/3/2/1 minutes at increasing intensity - four times (with rests). An amazing row.You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 31 = 4/3/2/1mins x 3 with 2 minute rests🚣WARMUP: 4 minutesWORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at

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48:53

Zero to Hero Rowing Workout Plan: Row 29 - 6 x 5mins...

RowAlong - Indoor Rowing Workouts ·

2024/03/23

Get out of your comfort some in this 6x5minute rowing workout. At 24spm and 2K+8-12 pace, it'll be an intensity that will feel hard, but not maximum. The point here is that you need to push through the feeling of "This is getting tough, I should really stop" and get to the next rest. And, because of those 90 second rests, this is on the 'easier side' of hard - so this row should really be a piece of cake! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out

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40:51

Zero to Hero Rowing Workout Plan: Row 28 = 30...

RowAlong - Indoor Rowing Workouts ·

2024/03/19

Did you know, the best workout for you is one that you only put in a low intensity? Row for 30 minutes at a low rate and pace, and build your foundation.Seriously, 30 minutes low and slow is one of the best workouts you can do for building you core fitness, building your mitochondria (google them) and helping your body to burn fat efficiently during the row. The only price you pay is the time you spend, and just trying to keep engaged for 30 minutes. And that's what I'm here for! 🌟 If you

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56:06

Zero to Hero Rowing Workout Plan: Row 27 = 10 x 3...

RowAlong - Indoor Rowing Workouts ·

2024/03/14

Row at an intensity that you'd rather not, but you know you can! Hold that pace for 3 minutes, rest, then do it all again 10 times in total. A tempo/hard (but not max) intensity rowing workout🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣Row 27 = 10 x 3 minutes TEMPO row🚣WARMUP: 5 minutesWORKOUT: 10 x 3 minutes with 90 seconds restPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: HARD!⁉

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42:06

Zero to Hero Rowing Workout Plan: Row 26 = 3 x 10...

RowAlong - Indoor Rowing Workouts ·

2024/03/11

Row for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 Row 26 = 3 x 10 minutes EASY ROW🚣WARMUP: 4 minutesWORKOUT: 3 x 10 minutes with 60 second rests - at 20spm EASY ROWPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: Must be Easy⁉ Don't be alarmed that I'm not on a Concept2. The machine may

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34:39

Zero to Hero Rowing Workout Plan: Row 25 = TABATA x...

RowAlong - Indoor Rowing Workouts ·

2024/03/08

Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 Row 25 = TABATA TABATA TABATA🚣WARMUP: 10 minutesWORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more timesPACE GUIDE: MAXEFFORT/RPE: 10/10SPEECH: I couldn't even tell you my name⁉ Don't be alarmed that I'm not on a

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39:38

Zero to Hero Rowing Workout Plan: Row 24 = 30 mins...

RowAlong - Indoor Rowing Workouts ·

2024/03/06

A low intensity row changing stroke rate every 3 minutes to keep it interesting. Build your fitness the easy way!🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 Row 24 = 30 mins Easy Row at 18/20/22 Strokes per minute🚣WARMUP: 5 minutesWORKOUT: 30 mins Easy Row at 18/20/22 Strokes per minutePACE GUIDE: 2K+18-20 start - possibly 2 seconds faster with rate changesEFFORT/RPE: 5/10SPEECH:

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32:25

Zero to Hero Rowing Workout Plan: Row 23 = 20 mins...

RowAlong - Indoor Rowing Workouts ·

2024/03/01

Not the full 20 minutes, there's rests in there! But you're gonna be rowing fast in this one. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 Row 23 = 20 mins of Sprints🚣WARMUP: 5 minutesWORKOUT: 30 seconds easy, 30 seconds at max x 10PACE GUIDE: Faster than 2K pace for the sprintsEFFORT/RPE: 10/10SPEECH: Not Easy!⁉ Don't be alarmed that I'm not on a Concept2. The machine may be

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40:10

Zero to Hero Rowing Workout Plan: Row 22 = Easy 35...

RowAlong - Indoor Rowing Workouts ·

2024/02/27

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how! Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 22 = 35 minutes low intensity row🚣WARMUP: Part of the main workoutWORKOUT:

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47:00

Zero to Hero Rowing Workout Plan: Row 21 = HARD!...

RowAlong - Indoor Rowing Workouts ·

2024/02/22

You loved the last time we did 4/3/2/1 mins twice, didn't you? Well, let's add on another!You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: •ZerotoHeroRowingPlan-Introducti... 🌟🚣 ROW 21 = 4/3/2/1mins x 3 with 90 seconds rest🚣WARMUP: 4 minutesWORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x

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32:13

Zero to Hero Rowing Workout Plan - Row 19 = 20...

RowAlong - Indoor Rowing Workouts ·

2024/02/20

Row 30 seconds low rate power, 30 seconds high rate speed, with 30 seconds easy in between. This will row away some cobwebs!This rowing workout is designed to let you work on both aspects of speed generation - so make sure to hit both of them as hard as you can - and of course, with a good technique! ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and

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39:06

Zero to Hero Rowing Workout Plan: Row 20 = 30 mins...

RowAlong - Indoor Rowing Workouts ·

2024/02/20

Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes!This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 19 = 20 minutes of speed!🚣WARMUP: 4 minutesWORKOUT: 4 mins

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