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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

42:40

Zero to Hero 26 - 30 minutes - paced for all levels...

RowAlong - Indoor Rowing Workouts ·

2023/07/07

rom beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute. ➔Bottom tier intensity - 2k+18➔Mid tier intensity - 2k+ 15➔Max intensity - Go as far as you can❗ One row, four different ways to row it. You'll probably find that the intensity level of the Beginner and Bottom Tier rows is pretty much the same -

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59:54

Zero to Hero 25 - 10 x 3 minutes Indoor rowing...

RowAlong - Indoor Rowing Workouts ·

2023/07/06

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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41:35

Zero to Hero 24 - 30 min with Speed Bumps

RowAlong - Indoor Rowing Workouts ·

2023/07/05

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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45:35

Zero to Hero 23 - 4min Low Rate / 1 min High Rate - 6...

RowAlong - Indoor Rowing Workouts ·

2023/07/04

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace❗

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48:37

Zero to Hero 22 - 15/10/5min - Incredible Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/07/03

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.🚣TOP Tier row on my Intensity Pyramid🚣‍♀️Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm(SPM+ Strokes per minutes)➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info➔Effort = 5-10/10➔Speech = Comfortable to start, then harder - then HARD!❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of

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21:56

Zero to Hero 21- Escape the Zombie Carrots in a...

RowAlong - Indoor Rowing Workouts ·

2023/07/02

Escape a horde of Zombie Carrots in this fun RowAlong Rowing Machine Workout20 minutes of rowing. 4 minutes Warming Up14 minutes escaping the Zombie carrots with a variety of intensities2 minutes cooldown. Can you escape the carrots???If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list... as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for

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44:04

Zero to Hero 20 - 30mins Fitness Builder

RowAlong - Indoor Rowing Workouts ·

2023/07/01

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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49:21

Zero to Hero 19 - Rate Pyramid and Fast Last Indoor...

RowAlong - Indoor Rowing Workouts ·

2023/06/30

Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm🚣MIDTier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.➔Effort = 5-9/10➔Speech = Comfortable to start, then harder - then easier, then HARD!❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason -

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50:43

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

RowAlong - Indoor Rowing Workouts ·

2023/06/29

🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)➔Pace Guide = 2K+20 (See below for 2K pacing info)➔Effort = 5-10/10➔Speech = Comfortable❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

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55:10

Zero to Hero 17 - The Perfect Row for Low Motivation

RowAlong - Indoor Rowing Workouts ·

2023/06/28

Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.🚣A bit of everything on the Intensity Pyramid🚣‍♀️For those who ARE motivated to row - this workout works just fine for you too.❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it! The warmup

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47:48

Zero to Hero 16 - Low Intensity Fitness Boosting...

RowAlong - Indoor Rowing Workouts ·

2023/06/27

Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣‍♀️➔Pace Guide1 - 22spm at 2K+15 pace (around 6/10 effort)2 - 20spm at 2K+18 pace (around 5-6/10)3 - 18spm at 2K+20 pace (around 5/10)➔Speech = Comfortable throughout❗ This workout is here for the days when you just want to go low with your row - kick out a good

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42:16

Zero to Hero 15 - 10 x 2 minutes - For Every...

RowAlong - Indoor Rowing Workouts ·

2023/06/27

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)➔Bottom Tier Intensity: Row at 2K+12 pace➔MID Tier Intensity: Row at 2K+8 pace➔TOP Tier Intensity: Row HARD - around 2K+4 pace(Info about what

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35:42

Zero to Hero 14 - 25 Minute increasing RowAlong Workout

RowAlong - Indoor Rowing Workouts ·

2023/06/26

Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up5 minutes - 20spm / 2K+18 pace (6/10 effort)5 minutes - 22spm / 2K+15 pace (7/10 effort)5 minutes - 24spm / 2K+12 pace (8/10 effort)5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five

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42:56

Zero to Hero 13 - 25 Minute Rowing Machine Workout

RowAlong - Indoor Rowing Workouts ·

2023/06/25

Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.🚣My suggested pace hits MID tier on the Intensity Pyramid🚣‍♀️But you can push this harder (or softer) if you wish. ➔My suggested Pace Guide: 24spm at 2K+12 pace➔Effort = 7/10➔Speech = Words between heavy breaths❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like❗ Get bonus content on Patreon Hosted on

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39:40

Zero to Hero 12 - 25 Minute RowAlong Workout with a...

RowAlong - Indoor Rowing Workouts ·

2023/06/24

Not got much time? This 25 minute row will fit in an awesome rowing workout for you.Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times. —- Row the 20spm sections at around 2K+18 pace (5-6/10)—- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better)It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow

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22:17

Zero to Hero 11 - STOP Hating the Rowing Machine....

RowAlong - Indoor Rowing Workouts ·

2023/06/23

RowAlong with me in a fun 20 minute workout as you're chased by kittens, stuck in a swamp and locate a famous hijacker.Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower. There's a 4 minute easy start followed by short pace change intervals. Based around the following intensities: Easy - about 5/10 effort at a lowish stroke rate Hard - about 7/10 effort at a slightly higher stroke rateSprint

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34:30

Zero to Hero 10 - 20 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2023/06/22

This row was made originally for the Build me Up series on YouTube.🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣‍♀️➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. ➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's.❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for

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29:54

Zero to Hero 9 - 15 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2023/06/21

This row was made originally for the "Build me Up" series on YouTube.🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣‍♀️➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times. ➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's.❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort

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16:28

Zero to Hero 8 - 15 minute RowAlong "Trapped in a Phone"

RowAlong - Indoor Rowing Workouts ·

2023/06/20

Make your rowing machine workouts a bit more fun by joining me on a journey as I get lost inside my phone. 15 minutes of rowing, starting with 4 minutes of light intensity to warmup. Then the next 9 minutes are spent going faster and slower in pace and stroke rate, before a 2 minute easy intensity to cool down. With any luck, 15 minutes of rowing exercise will fly by as we navigate the photos app, swipe screens and escape some Angry Birds. Your intensity is up to you - but the 20 strokes a miunute

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27:05

Zero to Hero 7 - 12 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2023/06/19

🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4➔Effort = 6/10 then 8/10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's.❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to

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