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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

45:50

Zero to Hero Rowing Workout Plan - Row 18 = 3 x 11...

RowAlong - Indoor Rowing Workouts ·

2024/02/13

How often do you get great benefits from taking the easy route? Embrace this low intensity, easy row to increase your core fitness⁉ 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 intensity. ⁉🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 18 = 3 x 11mins at 20spm EASY

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46:16

Zero to Hero Rowing Workout Plan - Row 17 = 8 x 3...

RowAlong - Indoor Rowing Workouts ·

2024/02/07

Put your grown up pants on, and row 8 x 3 minute intervals at a hard (but not max) pace in this awesome rowing RowAlong workout⁉ 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 intensity. ⁉This is the first time we've really looked at holding pace repeatedly on the Zero to Hero plan. Which is why there's only 8 intervals, and you get 90 seconds rest

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39:17

Zero to Hero Rowing Workout Plan - Row 16 = 30mins at...

RowAlong - Indoor Rowing Workouts ·

2024/02/05

Don't have a sad face when you see this row. Have a happy face! As it's an easy row, nothing taxing, just 30 minutes at a low intensity at 20spm. I know we all want to find the rowing workouts that tell us to go fast and bludgeon ourselves on the rowing machine - but you also need to build up your fitness. This is the row to do it. Trust me.🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 16 = 30mins at 20spm EASY

en

31:38

Zero to Hero Rowing Workout Plan - Row 15 =...

RowAlong - Indoor Rowing Workouts ·

2024/02/03

Row 2 x 10 minute intervals which start quite politely - but then become a little rude by the end! Take 1 minute rest between rowing these 10 minute ramps.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 15 = 4/3/2/1mins x 2 with 1 minute rest🚣WARMUP: 4 minutesWORKOUT:

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35:41

Zero to Hero Rowing Workout Plan - Row 14 = 30 mins...

RowAlong - Indoor Rowing Workouts ·

2024/01/29

How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣WARMUP: Incorporated into 30 minute row (rest 1 min

en

29:19

Zero to Hero Rowing Workout Plan - Row 12 = 20...

RowAlong - Indoor Rowing Workouts ·

2024/01/27

Increase your speed and stroke rate 3 times over the course of an amazing 20 minute workout.Climb the ladder three times, increasing from 20 to 24 to 28 strokes per minute, and from 2K=18-20 to 2K+12 to 2K+5 pace. Slap on an extra 2 minutes to cool down, and that's 20 minutes done.🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 12: 20 minutes at 20spm - at a low intensity🚣WARMUP: 4 minutesWORKOUT: 2 mins at 20, 2 mins

en

31:32

Zero to Hero Rowing Workout Plan - Row 13 = 20 mins...

RowAlong - Indoor Rowing Workouts ·

2024/01/27

Row with MAX power at 20spm for 1 minute. Take it easy for 1 minute. Do this ten times. Stop. You'll be a bit stronger and a bit faster after this workout! Keeping this row down to 20spm means you'll really feel the weight of the stroke as you put full force from your legs into each one. So make sure to get that technique singing! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 13: 20 minutes as 1 min max and 1 min easy x

en

29:07

Zero to Hero Rowing Workout Plan - Row 11 = 20...

RowAlong - Indoor Rowing Workouts ·

2024/01/23

You love 20 strokes per minute rowing, right? Well, here's 20 minutes of it to build your fitnessNot that this is a throwaway rowing workout. Out of all the rows you could do, these longer, slow rows are the most important. Use it to increase your fitness, burn some calories, and spend time working on being a better rower.🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 11: 20 minutes at 20spm - at a low intensity🚣WARMUP: 4

en

25:02

Zero to Hero Rowing Workout Plan - Row 10 = 15...

RowAlong - Indoor Rowing Workouts ·

2024/01/21

Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done!🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣WARMUP: 4 minutesWORKOUT: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3PACE GUIDE: 2K+18-20 then 2K+12-14EFFORT/RPE: 5/10 then 7/10SPEECH: Easy then harder⁉

en

24:04

Zero to Hero Rowing Workout Plan - Row 9 - 15 minutes...

RowAlong - Indoor Rowing Workouts ·

2024/01/19

Continue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 9: 15 mins - 20spm at a low intensity (5/10 Effort)🚣WARMUP: 4 minutesWORKOUT: 15 mins - 20spm at a low intensity (5/10 Effort)PACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: Easy (ish)⁉ Don't be alarmed that I'm not on a Concept2. The

en

21:39

Zero to Hero Rowing Workout Plan - Row 8 - 12 minutes...

RowAlong - Indoor Rowing Workouts ·

2024/01/17

Add a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 8: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4🚣WARMUP: 4 minutesWORKOUT: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4PACE GUIDE: 2K+18-20 then around 2K+2 or fasterEFFORT/RPE: 5/10 then 9/10SPEECH:

en

20:17

Zero to Hero Rowing Plan - Row 7: 12mins Easy to Fast...

RowAlong - Indoor Rowing Workouts ·

2024/01/15

Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;) 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣WARMUP: 5 minutesWORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5EFFORT/RPE: 5/10 then 7/10 then 9/10SPEECH:

en

19:37

Zero to Hero Rowing Workout Plan - Row 6: 10mins FAST...

RowAlong - Indoor Rowing Workouts ·

2024/01/12

How do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 6: 10 minutes at Low Intensity for 30 sec then MAX Intensity for 30 sec x 10🚣WARMUP: 5 minutesWORKOUT: 10 minutes: Alternate LOW and MAX intensity chunks of 30 seconds rowingPACE GUIDE: 2K+18-20 then around 2K PaceEFFORT/RPE: 5/10 then 9/10SPEECH: It'll get harder as

en

17:23

Zero to Hero Rowing Workout Plan - Row 5: 10 Minutes...

RowAlong - Indoor Rowing Workouts ·

2024/01/10

There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensityYou may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you can have -

en

15:05

Zero to Hero Rowing Workout Plan - Row 4: 7 Minutes...

RowAlong - Indoor Rowing Workouts ·

2024/01/08

Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣WARMUP: 4 minutesWORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30secPACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)EFFORT/RPE:

en

16:43

Zero to Hero Rowing Workout Plan - Row 3 - 7 Minutes...

RowAlong - Indoor Rowing Workouts ·

2024/01/05

The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 🚣WARMUP: 5 minutesWORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info)EFFORT/RPE: 5/10 then 7-8/10SPEECH:

en

12:02

Zero to Hero Rowing Workout Plan - Row 2 - 5 Minutes...

RowAlong - Indoor Rowing Workouts ·

2024/01/03

Another 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, we'll add short power bursts by increasing your stroke rate.🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 2 - 5 minutes Low Intensity 🚣WARMUP: 5 minutesWORKOUT: 5 minutes low intensity + short bursts of higher stroke ratePACE GUIDE: 2K+18-20 (See below for 2K pace info)EFFORT/RPE:

en

19:13

Zero to Hero RowAlong Workout Plan - Intro - then Row...

RowAlong - Indoor Rowing Workouts ·

2024/01/01

Just starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using. 🌟If you haven't watched my introduction to the plan, go here: https://youtu.be/ZTWfRP-2d0U 🌟🚣ROW 1 - 5 minutes Low Intensity🚣➔WARMUP = 5 minutes➔WORKOUT = 5 minutes low intensity + short bursts of power➔Pace Guide = 2K+18-20 (see below for 2K pace info)➔Effort = 5/10➔Speech = You should be able to talk throughout ⁉You'll have noticed that I'm not doing

en

1:20:46

12 Rows of Christmas - 12 x 5 minutes - 60 Minute...

RowAlong - Indoor Rowing Workouts ·

2024/01/01

Row for 60 minutes, changing stroke rate and pace every 5 minutes.🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm22spm 2-3 seconds faster than 20spm24spm 2-3 seconds faster than 22spm➔Effort = 5-8/10 (It will drift up

en

44:20

12 Rows of Christmas - 11 x 45 seconds - Rowing...

RowAlong - Indoor Rowing Workouts ·

2024/01/01

Sprint for 45 seconds - 11 times, with 1 minute rest between each row🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Due to the intensity of this row, the warm up is 10 minutes long.➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8➔Effort = 10/10➔Speech = Don't try - just breathe!❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can

en

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