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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

50:04

RowAlong 10K Plan - W2S4 - 3 x 11 minute Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/11/01

A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video.🚣 Row 3 x 11 mins with 1 minute rest - at 18/22/18 strokes per minute🚣♀️➔Pace Guide = 18spm at 2K+20 / 22pm at 2K+16➔Effort = 5-6/10 then 6-7/10➔Speech = Ok throughout❗ Use this session to drive in some core fitness and spend time thinking about your technique. Working on the sequencing and flow, especially at the drive phase ❗As such, this is being used as 10KW2S4 - to recover

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56:04

RowAlong 10K Plan - W2S3 - 3 x 12 minute Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/10/31

Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5➔Effort = 5-6/10 then 8-9/10➔Speech = Ok - then Tough❗ Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times ❗This is meant to be

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48:28

RowAlong 10K Plan - W2S2 - 35 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/10/30

A Fitness Boosting Recovery RowAlong to build your base fitness and give you space to work on your technique. 🚣 Week 2 Session 2 is 35mins at 20spm 🚣♀️➔Pace Guide = 2K+18➔Effort = 5-6/10➔Speech = You should be ok to hold a conversation❗ I start by making a joke about making the regular 30 mins at 20spm more exciting - by adding another 5 minutes. But this session is no joke - the longer, lower rate rows are so incredibly important. And if you struggle with getting into the groove, that makes it

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1:05:02

RowAlong 10K Plan - W2S1 - 3 x 15 mins Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/10/29

HARD Rowing Machine Workout - but not max! Get some power out, but without feeling like you can't complete the session.🚣 3 x 15mins with 2 min rests - rate pyramid (change every 3 mins) 🚣‍♀️➔Pace Guide = 18spm at 2K+20 / 22spm +15 / 24spm +12 ➔Effort = 5-8/10➔Speech = Comfortable then tough❗ The stroke rate and pace pyramid in this session will take you up in intensity, but then release you again - 3 times. This makes it a row that starts off simple each time - but the rise is what stops it from

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43:31

RowAlong 10K Plan - W1S5 - 20 sec x 20 (Three times)...

RowAlong - Indoor Rowing Workouts ·

2023/10/28

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️➔Pace Guide = 2K+20 then 2K+5 ➔Effort = 5-6/10 then 7-8/10➔Speech = Tough, but you can talk a bit❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and

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50:44

RowAlong 10K Plan - W1S4 - 3 x 12 mins Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/10/27

Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣‍♀️➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.➔Effort = 5/10➔Speech = Comfortable❗ Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an

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54:29

RowAlong 10K Plan - W1S3 - 40 minute Push Pace Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/10/26

Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2.🚣 40 minutes - increase pace by 2seconds every four 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!❗You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase

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46:31

RowAlong 10K Plan - W1S2 - 30 minute Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/10/25

Slow down the stroke rate to take time to build your core fitness, burn loads of calories and refine your technique. 🚣 30 minutes at 20 strokes per minute 🚣‍♀️➔Pace Guide = 2K+18➔Effort = 5-6/10➔Speech = Comfortable❗ Don't click away! I know these sessions aren't the most exciting rows, but they're probably the most important row. Building your core engine is incredibly important when it comes to your performance. You may have the speed and power, but this session is what give you the fitness to

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1:12:01

RowAlong 10K Plan - W1S1 - 5 x 10 minutes LOW INTENSITY

RowAlong - Indoor Rowing Workouts ·

2023/10/24

Build your fitness up with a total of 50 minutes rowing at a low stroke rate. With this duration, the effort level will drift up. But with 90 second rests every ten minutes, this shouldn't destroy you.🚣 Row 5 x 10 minutes - resting 90 seconds between - at 18/20/18/20/18spm 🚣‍♀️➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 (If you think you need to back off another 2 seconds in order to complete this longer row, do it! (see below for 2K pacing info)➔Effort = 5-7/10➔Speech = Comfortable -

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5:29

Short Stuff Chatter - Getting Your Motivation Back

RowAlong - Indoor Rowing Workouts ·

2023/08/25

Not a RowAlong workout - but a 5 minute chat from me about getting motivation back to row if you've been of the machine for a while. You could always strap in and listen to this while warming up of course! For the video version of this chat, recorded in January 2022, go here: https://youtu.be/EroFNu43B8E Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

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43:44

The Best 40 minute RowAlong Workout you'll do!

RowAlong - Indoor Rowing Workouts ·

2023/08/16

Mixing up the intervals makes this indoor rowing workout fly by, enjoyable, and of course, it's great for your rowing too! Either punch in 40 minutes into your monitor, set it to Just Row, or if you use ErgZone, you'll find this pre-programmed on my RowAlong track. I begin with a comfortable 4-minute warm-up to get your muscles ready for action. From there, the rowing workout takes you through various stroke rates and paces, giving you a workout with changing intensities that will leave you feeling

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36:47

Zero to Hero 35 - 7/5/3/1mins - Hard or MAX effort Row

RowAlong - Indoor Rowing Workouts ·

2023/07/16

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+1226spm at 2K+9 28spm at 2K+5 30spm at 2K+2

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55:24

Zero to Hero 34 - 6 x 6min Fitness Boosting Rowalong

RowAlong - Indoor Rowing Workouts ·

2023/07/15

Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom!'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣‍♀️➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable❗ This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the

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49:06

Zero to Hero 33 - 5 x 5 minute Hard Intensity

RowAlong - Indoor Rowing Workouts ·

2023/07/14

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️➔Pace Guide = 2K+5 (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of

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50:29

Zero to Hero 32 - 4 x 8 minute Rowing Machine Workout...

RowAlong - Indoor Rowing Workouts ·

2023/07/13

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak! 🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️➔Beginners: Row at a pace that you know you'll complete the session➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info)❗ The 1 minute rests are enough to have a drink, and

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50:05

Zero to Hero 31 - The 30 Destroyer - Hard or very...

RowAlong - Indoor Rowing Workouts ·

2023/07/12

Destroy your 30 minute time, or yourself in this tough 30 minute workout. Stick to the pace guide, or push it harder to see just how tough you can make this. 🚣 Row 30 mins as: 4min at 24 spm / 1min at 28spm - 6 times. 🚣‍♀️➔24spm at 2K+12 (7/10 effort level)➔28spm at either the natural pace you end up at (easiet option) ➔28spm or at 2K+5 for a hard workout➔28spm or go a bit faster for a REALLY hard / Max intensity workout❗ There is no soft option on this workout. Stick to 2K+12 for the 24spm

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51:06

Zero to Hero 30 - 3 x 12 mins Indoor Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2023/07/11

Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣‍♀️➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.➔Effort = 5/10➔Speech = Comfortable❗ Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an

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57:52

Zero to Hero 29 - Easy or Tough Rowing Machine...

RowAlong - Indoor Rowing Workouts ·

2023/07/10

Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though.🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️➔Pace Guide = 2K+18 for everyone for the 20spm➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12 ➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8 ❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick

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26:55

Zero to Hero 28 - 30mins 18spm Indoor Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2023/07/09

Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you about an adventure to some sea caves will make the time fly by!You don't need to connect anything, you don't need a Concept2, you don't need to pay a thing. All it'll costs is a little buy in with your imagination as you RowAlong with me! All a bit of fun, designed to entertain you through an indoor rowing workout whether you're 6 or 60. And if you

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56:08

Zero to Hero 27 - 3 x 12 minute Indoor Rowing Workout...

RowAlong - Indoor Rowing Workouts ·

2023/07/08

Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5➔Effort = 5-6/10 then 8-9/10➔Speech = Ok - then Tough❗ Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times ❗This is meant to be

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