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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

46:47

12 Rows of Christmas - 10 Power Fives - RowAlong workout

RowAlong - Indoor Rowing Workouts ·

2024/01/01

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it

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52:59

12 Rows of Christmas - 9 Minute Trilogy - RowAlong...

RowAlong - Indoor Rowing Workouts ·

2023/12/30

Row 3 x 9 minute intervals with 3 minute rests🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10➔Speech = Getting tough❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace

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47:50

12 Rows of Christmas - 8 Stroke Rate Changes -...

RowAlong - Indoor Rowing Workouts ·

2023/12/29

Row for 32 minutes, but change stroke rate every four minutes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Changes are: 18/20/22/20/18/20/22/20➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only

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42:19

12 Rows of Christmas - 7 minutes Sprinting RowAlong...

RowAlong - Indoor Rowing Workouts ·

2023/12/28

Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!➔Effort = 10/10➔Speech = Don't even try❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗I've tried something

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44:35

12 Rows of Christmas - 6 Even Splits - Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/12/27

A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community

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1:10:26

12 Rows of Christmas - 5 x 10 Minute Intervals -...

RowAlong - Indoor Rowing Workouts ·

2023/12/26

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.➔Speech = Comfortable❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and

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46:59

12 Rows of Christmas - 4 Power Strokes - RowAlong...

RowAlong - Indoor Rowing Workouts ·

2023/12/25

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace ➔Effort = 5-6/10 (more for the power strokes)➔Speech = Comfortable❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the

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41:27

12 Rows of Christmas - 3 TABATA 's - HISS / HIIT Workout

RowAlong - Indoor Rowing Workouts ·

2023/12/24

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: MAX Effort - High rate, High Pace➔Effort = 10/10➔Speech = Don't even try❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at

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48:58

12 Rows of Christmas - 2 Fitness Boosters

RowAlong - Indoor Rowing Workouts ·

2023/12/23

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info) ➔Effort = Starts at 5/10➔Speech = Comfortable❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when

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1:07:51

12 Rows of Christmas - Intro and "1 Spicy Start" Workout

RowAlong - Indoor Rowing Workouts ·

2023/12/22

After a short introduction to the 12 Rows of Christmas, I get into the first row. " 1 Spicy Start "Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace GuideRow 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info) ➔Effort = Starts at 6/10 - then 8-9/10➔Speech = Comfortable - then tough❗ Burn some calories over the Holiday Season by

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48:32

RowAlong 10K Plan - W8S5 - Post Time Trial Shakedown 30

RowAlong - Indoor Rowing Workouts ·

2023/12/19

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial! Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout.🚣4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info)➔Effort = 6/10 then 10/10 for 30sec (x6)➔Speech = Comfortable - then a bit tougher (x 6)❗ This is just about adding a bit of zing to a standard 30 minutes

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37:31

RowAlong 10K Plan - W8S3 - 20 minute Time Trial Prep...

RowAlong - Indoor Rowing Workouts ·

2023/12/18

Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard! 🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️➔Pace Guide = Start at 2K+10 and then 2K+20➔Effort = Starts at 8/10 - then 5/10➔Speech = Tough - then (after a minute or so) easy❗ This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days

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45:49

RowAlong 10K Plan - W8S2 - 30 minutes - Time Flies -...

RowAlong - Indoor Rowing Workouts ·

2023/12/17

Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout. 🚣Alternate 18spm and 20spm every 3 minutes 🚣‍♀️➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)➔Effort = 5/10 - maybe 6➔Speech = Comfortable❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a

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1:08:47

RowAlong 10K Plan - W8S1 - 5 x 8 minutes - Max...

RowAlong - Indoor Rowing Workouts ·

2023/12/16

Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)➔Speech = Tough - then unlikely! ❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's

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58:12

RowAlong 10K Plan - W7S5 - 2 x 20min Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/12/15

Get used to working at tempo row pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pace.🚣2 x 20mins at 24spm with 2 min rests 🚣‍♀️➔Pace Guide = 2K+12 (see below for 2K pace info)➔Effort = 8/10➔Speech = Tough❗ For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You may start your 10K around 2K+12 pace, but as the Km's tick off, you'll improve your pace. So when you think

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43:32

RowAlong 10K Plan - W7S4 - 30 mins at 18spm Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/12/14

Slow it down and fall in love with low rate rowing as you take the time to build your fitness and technique.🚣Start at 2K+23 and increase every 4 minutes 🚣‍♀️➔Pace Guide = Start at 2K+25 and end at 2K+7➔Effort = Starts at 4/10 - ends at 10/10➔Speech = Comfortable❗ Give yourself time to regenerate and build your "Tank of power" with this low rate, slow pace row. Spend the time working on your rhythm and flow, and get into the groove of 18spm ❗ Get bonus content on Patreon Hosted on Acast. See

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56:19

RowAlong 10K Plan - W7S3 - 20 x 1 min Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/12/13

Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️➔Pace Guide = As fast as you can go at 20spm➔Effort = Power = 10/10, Cardio probably about 7/10➔Speech = You be able to speak, in between grunts of power.❗ The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a

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1:16:00

RowAlong 10K Plan - W7S2 - Indoor Rowing Workout - 60...

RowAlong - Indoor Rowing Workouts ·

2023/12/03

Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration➔Speech = Comfortable❗ Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work

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1:08:36

RowAlong 10K Plan - W7S1 - 12 x 3 minutes Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/12/02

Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is )➔Effort = Starts 8/10 ends 10/10➔Speech = Tough - then just worry about breathing! ❗ If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7

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55:01

RowAlong 10K Plan - W6S5 - 3 x 12 min Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/12/01

Get into a groove and hold a hard (but not max) effort for 12 minutes. Train your brain and body to last. 🚣3 x 12 minutes with 90 second rests at 24spm🚣‍♀️➔Pace Guide = 2K+12 (see below for 2K pace info)➔Effort = 7/10➔Speech = Tough - but you can talk from time to time❗ This really shouldn't burst the banks. Get up to pace, and hold it there. The intensity will rise so you need to push - but it should never feel like you can't get to the end. The 90 second rest lets you reset - ready for the next

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