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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

46:35

RowAlong 10K Plan - W6S4 - 30 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/30

Take 30 minutes to build your fitness and step down off the tough rows for a session. 🚣 30 minutes at 20spm 🚣♀️➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable❗ Just lock into 20spm and hold pace at 2K+18-20 for the whole session. Depending on where you are in your training and energy levels, that's what'll make you decide +18 or +20 ❗This row was recorded while doing a live stream on the RowAlong Facebook channel, while using the Ergzone Live app. I've edited it so it sits within my

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55:31

RowAlong 10K Plan - W6S3 - 40 Minute Push Pace -...

RowAlong - Indoor Rowing Workouts ·

2023/11/29

Start slow and end fast through this progressive 40 minute rowing workout🚣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 - then gasping for air by the end! ** I've was falling behind making the videos for the 10K plan - so this is a repeat of the W1S3 workout video. But when you hear me say "Start at 2K+25" - you need to start at 2K+23 if you're doing this as W6S3 of the 10K plan - once I've

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1:17:06

RowAlong 10K Plan - W6S2 - 55 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/24

Keep 55 minutes interesting by changing stroke rate every five minutes. Time flies when you're having fun. Stick around for my "Ted Talk" at the end too! 🚣 55 minutes - changing up and down 18-20-22spm 🚣♀️➔Pace Guide = Start 18spm at 2K+20-24 then increase 2 seconds with rate increases and decrease 2 seconds with the rate decrease➔Effort = 5-7/10 (It's 55 minutes of rowing after all)➔Speech = Comfortable❗ Choose your starting pace depending on your fitness. If you've never done 55 minutes

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1:07:21

RowAlong 10K Plan - W6S1 - 5 x 8 mins Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/23

Don't be scared by the word Hard. Hit a good tempo pace through these 8 minute intervals to get used to holding a harder intensity.🚣 5 x 8mins with 2 min rests at 26spm / 2K+10 - or your 10K Stroke Rate and Pace 🚣♀️➔Pace Guide = 26spm / 2K+10 - or your 10K Stroke Rate and Pace➔Effort = 7-8/10➔Speech = Tough - but you can talk❗ If you want to go faster, you need to put in some effort. This is a MID Tier / HARD workout - but it's not a TOP TIER / MAX workout. You need to push harder than if this

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56:55

RowAlong 10K Plan - W5S5 - 40 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/22

Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not really...🚣 40 minutes - alternating 20spm and 24spm every 4 minutes (with no rests) 🚣♀️➔Pace Guide = 20spm at 2K+18 then 24spm at 2K+12➔Effort = 5-6/10 then 7-8/10 ➔Speech = Kinda Comfortable but also kinda tough❗ This undulating workout is a great way to experience a level of hardship for duration. By dropping the pace, you're making sure you're not

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45:41

RowAlong 10K Plan - W5S4 - 30 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/21

low it down and work on your fitness and technique in this 30 minute 18 strokes per minute row. 🚣 30 minutes - 18 strokes per minute 🚣♀️➔Pace Guide = 2K+20-22➔Effort = 5-6/10➔Speech = Comfortable❗ The low rate slow pace rows are here to give you a break from the full on efforts that can be both mentally and physically exhausting. Take this time to work on your technique and don't go faster than the pace guide - as that can undo the benefits of this kind of row. Let your energy system build by

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1:07:15

RowAlong 10K Plan - W5S3 - 6 x 5 minutes Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/11/17

Get some 10K speed into your legs with this interval rowing workout. Start around your 10k stroke rate and pace - then go faster through each interval. Faster is better in this one.🚣6 x 5mins with 2:30 rests. Starting at 10K rate and Pace - INCREASE!🚣♀️➔Pace Guide = 2K+10 and faster➔Effort = 8-10/10➔Speech = Hard❗ I'll stress here - the important thing about this workout is that you need to go hard. You get 2:30 rests between each interval, which is really generous and the total time you're

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1:07:43

RowAlong 10K Plan - W5S2 - 50 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/16

Get a good long row into you - break up a 50 minute workout by changing stroke rate every 10 minutes. Just to keep it from feeling too long...🚣 50 minutes with no rests - changing between 18 and 20spm every 10 minutes 🚣♀️➔Pace Guide = 2K+20-24 (18spm) and 2K+18-22 (20spm)➔Effort = 5-6/10➔Speech = Comfortable❗ Both stroke rates have a wide pace range. Based on your current fitness when it comes to rowing for 50 minutes non-stop, that's how you know where you should be. If you haven't rowed many 50

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55:14

RowAlong 10K Plan - W5S1 - 4 x 8 mins Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/15

Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.🚣 4 x 8 mins with 2:30 rest between 🚣♀️➔Pace Guide = 2K+12 then 2K+5➔Effort = 7/10 then 9/10➔Speech = Tough❗ Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute lead in and the 2:30 rests. Remember - a TOP intensity workout is one that takes you to a point where you think

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1:10:34

RowAlong 10K Plan - W4S5 - 15mins x 3 Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/14

A workout which starts easy and ends hard. Three times. Perfect for a good sweaty row without leaving you gasping for air on the floor!🚣15mins x 3 with 2 min rests - split into 5/4/3/2/1min chunks 🚣♀️➔Pace Guide = 2k+18/15/12/9/5➔Effort = 5-9/10➔Speech = Starts Comfortable, Ends Tough.❗ Get used to how stroke rate and more power from the legs increases your pace. Make sure to go faster through each time 'chunk' in order to maintain negative splits. And if you want to make this slightly tougher,

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42:54

RowAlong 10K Plan - W4S4 - 30 mins 20spm Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/11/13

It's important to take time to let your body recover. But you don't need to stop altogether. Use this row to give your body a rest from the harder sessions🚣 30 minutes at 20spm and at 2K+18 pace🚣♀️➔Pace Guide = 2K+18➔Effort = 5-6/10➔Speech = Comfortable❗ If you're in the middle of a training plan with a bunch of hard or max sessions - you'll notice that there are then workouts like this. These are designed to give your body an 'active rest' - where you can just slow down, work on your technique

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59:48

RowAlong 10K Plan - W4S3 - 10 x 3 minutes Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/11/11

Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween. 🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!➔Effort = 8-10/10➔Speech = Unlikely❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this

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58:57

RowAlong 10K Plan - W4S2 - 45 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/10

Build your fitness and technique with this low and slow 45 minute rowing workout. 🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20➔Effort = 5-6/10➔Speech = Comfortable❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "slow" end of the training guides. But that's ok - it's all part of building your fitnes to be able to row

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41:36

RowAlong 10K Plan - W4S1 - 30mins – 4 mins at 20spm...

RowAlong - Indoor Rowing Workouts ·

2023/11/09

Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️➔Pace Guide = 2K+18 then 2K+10➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes➔Speech = Not quite comfortable, not quite tough.❗ This is just about teaching you about lasting duration at a higher intensity. The 28spm 2K+10 just makes things a little tougher than a usual bottom tier 2K+18 20spm row. So it should make

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1:03:11

RowAlong 10K Plan - W3S5 - 10 min and 5 min intervals...

RowAlong - Indoor Rowing Workouts ·

2023/11/08

Work on maintaing your intesity and pace for those longer rows with this interval workout.🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace➔Effort = 7-9/10➔Speech = You can talk - but not constantly.❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that you need to push through in order to maintain it - but not so much that you'll ever think you can't complete

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43:58

RowAlong 10K Plan - W3S4 -30 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/07

Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance.🚣 30 minutes at 18spm 🚣♀️➔Pace Guide = 2K+20-22➔Effort = 5-6/10➔Speech = Comfortable❗ You need to balance intensity with recovery. All the fast, exciting rows are amazing to do - but if you don't take time to recover, you'll start to scrape the energy dry. So use this simple row to just keep moving - build you core fitness, and spend time working on

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57:02

RowAlong 10K Plan - W3S3 - 40 minute Push Pace indoor...

RowAlong - Indoor Rowing Workouts ·

2023/11/05

Go from slow to fast in this increasing pace rowing workout. Go faster every four minutes - can you make it to the end? 🚣 40 minutes - increase 2 seconds every four minutes 🚣‍♀️➔Pace Guide = Start at 2K+25 and end at 2K+7 (can you sprint to the finish line too?)➔Effort = 4/10 all the way to 10/10➔Speech = Comfortable then really hard!❗ I know what you're thinking. "2K+25?? That's a terribly slow start to this row..." - but by the time you get through 40 minutes of rowing, increasing pace up to

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53:55

RowAlong 10K Plan - W3S2 - 40 minuteFitness Building ...

RowAlong - Indoor Rowing Workouts ·

2023/11/04

Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16➔Effort = 5-6/10➔Speech = Comfortable❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower than the pace guide above, please do. ❗If you're rowing this as 10KW3S2 - then you'll have just completed a

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1:05:56

RowAlong 10K Plan - W3S1 - 5 x 8mins Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/03

Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you RowAlong with me.🚣 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min 🚣♀️➔Pace Guide = 2K+12 then 2K+5➔Effort = 7/10 - then 9-10/10➔Speech = Tough - then REAL tough!❗ This session is as tough as it looks on paper. Row 5mins at 24spm at 2K+12 pace - then straight into 3 mins at 24spm at 2K+5 pace. The point being that the first 5

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57:51

RowAlong 10K Plan - W2S5 - 20 x 1min Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/11/02

Rowing is about fitness AND power. Work on your power with this strength building RowAlong.🚣 Row 1min at 20spm MAX POWER then 1 min rest - 20 times🚣♀️➔Pace Guide = MAX POWER - keep pushing even if you fade➔Effort = 10/10 for power - cardio will gradually get harder➔Speech = As above. Will start ok - but get tougher❗ The balance of fitness and power in rowing is really important. For any time trial or race, you want to maximise the cardio side and the strength side. We spend a lot of time working

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