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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

21:56

Zero to Hero 6 - 10 minute Rowing Adventure in Space

RowAlong - Indoor Rowing Workouts ·

2023/06/18

Have a fun adventure in space on the rowing machine as I take you on a journey - for kids of all ages! Join the Captain of the Spaceship RowAlong as I deliver a package to the other end of the universe. In order to get there safely, the ship needs two pilots to RowAlong in unison - so make sure to keep up with me. You never know what dangers lurk as you travel into the darkness of space...➡ We'll spend 4 minutes prepping and tuning the engines.➡ Then we'll take off and fly to the other side of the

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16:33

Zero to Hero 5 - Another 10 minute Row

RowAlong - Indoor Rowing Workouts ·

2023/06/17

New rower? Experienced? Just use the rower in the gym for cardio? This row will suit you just fine.🚣Alternate easy rowing with hard rowing every minute for 10 minutes🚣‍♀️Well, not quite. Here's what you'll do. 1) Light rowing while I explain the session if you want to warm-up2) Slightly faster rowing for 2 minutes at 20 strokes per minute3) REALLY FAST rowing for 1 minute at 30 strokes per minute4) Back to that 20 strokes per minute pace5) Back to that really fast 30 strokes per minute pace6)

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24:16

Zero to Hero 4 - 10 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2023/06/16

Another row lifted from the Build Me Up Playlist on YouTube to kick off the Zero to Hero series here on the podcast:This 10 minute row will help build up your fitness as part of my Build Me Up series.🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣‍♀️➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this).➔Effort = 6-8/10➔Speech = Comfortable - may be a little tougher for the 28's.❗

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22:05

Zero to Hero 3 - 7 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2023/06/15

Another row lifted from the 'Build Me Up' playlist on YouTube, in order to be part of the bigger "Zero to Hero" series. Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣‍♀️➔Pace Guide = Just enough to be out of breath, but not exhausted Add in one "power stroke" every 30 seconds➔Effort = 6-8/10➔Speech = Comfortable❗ This Build Me Up series of indoor rowing

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13:30

Zero to Hero 2 - Another 5 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2023/06/14

For the Zero to Hero Playlist on YouTube, I wanted to give you the option to build up very gradually. So instead of increasing duration too quickly, here's another 5 minute RowAlong.This was part of the "Rowing for Non Rowers" series on YouTube originally: Do you want to use the rowing machine in the gym, but unsure what to do? RowAlong with me and I’ll help.Lots of videos on YouTube with RowAlong workouts are designed to make you a better rower - but what if you don't care about rowing - and just

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22:29

Zero to Hero 1 - Intro and 5 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2023/06/13

As Podcast listeners, you sometimes miss out on the collections of exisitng rows I post on the YouTube channel. So I'm going to post all the rows that make up the Zero To Hero playlist as "Season 1" on RowAlong. This first one has an introduction from me, before getting into a 5 minute simple row that I recorded when I was recovering from Covid in 2022.Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series.🚣2 Minute

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56:56

Get Fit By Rowing - Row 24 - 5 x 5 minutes HARD...

RowAlong - Indoor Rowing Workouts ·

2023/05/27

Finish off the Get Fit by Rowing series with a 5 x 5 minute RowAlong workout. Good 'n sweaty if you do it right! 5 x 5 minutes with 2:30 rests➔HR Training Zone = 3-4 (70-90% max)➔Effort/10 = 7-8/10➔2K Training page - 2K+9 (See below for 2K pace info)💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace. Feel free to keep it drifting upwards (like I do) so that you're just scraping into Zone 5 by the

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1:00:37

Get Fit By Rowing - Row 23- Low Intensity 40 Minutes

RowAlong - Indoor Rowing Workouts ·

2023/05/26

Just think how good 40 minutes straight on the rowing machine will be for you! I'll keep you company the whole way.40 minutes at 20spm➔HR Training Zone = 2 (60-70% max)➔Effort/10 = 5/10➔2K Training page - 2K+20 (ish) (See below for 2K pace info)💓 Remember, if you're using HR zones, stick to your zone!❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage:

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58:17

Get Fit By Rowing - Row 22 - FAST INTERVALS - MAX...

RowAlong - Indoor Rowing Workouts ·

2023/05/25

WARNING - Only row this MAX intensity workout if you know your body is healthy enough to do it.🚣Seriously, this row asks you to do🚣:3 x 30 seconds (30 second rests)4 x 45 seconds (45 second rests)5 x 1 minute (1 minute rests)4 x 45 seconds (45 second rests)3 x 30 seconds (30 second rests)All at max intensity➔HR Training Zone = 5 (90-100% maxHR)➔Effort/10 = 10/10➔2K Training page - 2K-5 or faster!(See below for 2K pace info)💓You won't hit Zone 5 HR at first, a combo of short intervals and rest

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56:14

Get Fit By Rowing - Row 21- Low Intensity 35 Minutes

RowAlong - Indoor Rowing Workouts ·

2023/05/23

Fed up listening to me talk technique during a low intensity rowing workout? This is the row for you.I think I spend 30 seconds in the warm up and 30 seconds in the main workout talking technique.So if you're looking for a technique focussed row, this isn't the one! Row 19 of this series goes into it a lot deeper, try that one!35 minutes at 20spm➔HR Training Zone = 2 (60-70% max)➔Effort/10 = 5/10➔2K Training page - 2K+20 (ish)(See below for 2K pace info)💓 Remember, if you're using HR zones, stick

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1:18:29

Get Fit By Rowing - Row 20 - 12 x 3 minutes HARD...

RowAlong - Indoor Rowing Workouts ·

2023/05/23

You've got to be a Baby Bear for this rowing workout.Not too easy, not too hard.Lots of effort, but not so much that you can't hold it.12 x 3 minutes with 90 second rests➔HR Training Zone = 3-4 (70-90% max)➔Effort/10 = 7-8/10➔2K Training page - 2K+9(See below for 2K pace info)💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace.Feel free to keep it drifting upwards (like I do) so that you're just

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1:00:55

Get Fit By Rowing - Row 19 - Low Intensity 33 Minutes

RowAlong - Indoor Rowing Workouts ·

2023/05/20

You've Got Fit By Rowing by now I hope.So it's time to get fitter, by rowing for a little longer.As we close off the 5th week of the Get Fit by Rowing series, it's time to look ahead.And in order for Zone 2 rows to continue to help increase your bowl of power, you need to increase the time you're rowing for. So in this row, we'll RowAlong for:33 minutes at 20spm➔HR Training Zone = 2 (60-70% max)➔Effort/10 = 5/10➔2K Training page - 2K+20 (ish)(See below for 2K pace info)💓 Remember, if you're using

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47:05

Get Fit By Rowing - Row 18 - Max Intensity Intervals

RowAlong - Indoor Rowing Workouts ·

2023/05/17

Do you feel like you've only had a good rowing workout when you're totally spent afterwards? Well, this row's for you. It's also Row 18 of the Get Fit By Rowing series. And don't worry if you haven't done the 17 before - this will be a great introduction! 🚣Build your top end fitness and power by rowing MAX intensity for 5 x 1 minute, 4 x 45 seconds and 3 x 30 seconds (with 1:1 rests)🚣‍♀️. ➔HR Training Zone = 5 (90-100% maxHR)➔Effort/10 = 10/10➔2K Training page - 2K-5 or faster! (See below for

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48:59

Get Fit By Rowing - Row 17- Low Intensity 30 Minutes...

RowAlong - Indoor Rowing Workouts ·

2023/05/16

Keep the intensity LOW to let your fitness GROW!Look at that, I can add 'poetry' to the list of skills on my LinkedIN profile now...But it's a simple trade.You make sure to do this workout at a low intensity, 60-70% of your maxHR and your body will reward you by giving you a boost to your fitness, building up your mitochondria.Row 4 minutes at 20spm - then 1 minute doing drills.Repeat 6 times.➔HR Training Zone = 2 (60-70% max)➔Effort/10 = 5/10➔2K Training page - 2K+20 (ish)(See below for 2K pace

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56:17

Get Fit By Rowing - Row 16 - 30 minute intensity...

RowAlong - Indoor Rowing Workouts ·

2023/05/14

Increase then decrease effort and pace every minute.30 minutes will fly by in a sweaty mess if you do this one right! I went a bit loopy... sorry!It's a simple setup.Start are you normal 20spm low intensity pace. Then increase to 24 strokes per minute, and go around 5-6 seconds faster.Then increase to 30spm and go faster again.Then go back to 24 and slower, and back to 20spm and slower.Do this 6 times with the right intensity, and you should be in and out of zone 3 and 4 and get a hum dinger of a

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54:11

Get Fit By Rowing - Row 15 - Low Intensity 30 Minutes

RowAlong - Indoor Rowing Workouts ·

2023/05/11

Your fitness is like a big bowl of blue sparkling energy. This low intensity row will give you a bigger bowl, and therefore more fitness. 🚣But to grow your bowl, you need to keep the intensity LOW here. Between 60-70% of your max heart rate. 🚣‍♀️. ➔HR Training Zone = 2 (60-70% maxHR)➔Effort/10 = 5/10➔2K Training page - 2K+18-20 (See below for 2K pace info) ❗ If you're focussing on rowing in Zone 2 (60-70% hr) but also start rowing this at 2K+18-20 pace, make sure your HR doesn't break out of

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48:56

Get Fit By Rowing - Row 14 - 10 x 1 minute MAX intensity

RowAlong - Indoor Rowing Workouts ·

2023/05/10

Build your VO2max by rowing 10 x 1 minute intervals at maximum intensity. It's as fun as it sounds! 🚣Although base endurance is vital for fitness, sharpening the other end of your fitness system is just as important. Hit this one with everything can manage (at a controlled but high stroke rate) Remember - make sure you're body is healthy enough to work at this intensity. Check with a doctor if unsure.🚣‍♀️. ➔HR Training Zone = 5 (90-100% maxHR)➔Effort/10 = 10/10➔2K Training page - 2K-5 or

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58:27

Get Fit By Rowing - Row 13 - 6 x 5minutes LOW intensity

RowAlong - Indoor Rowing Workouts ·

2023/05/09

You can get fitter by rowing slowly?? YES! Take it easy for 6 x 5 minute intervals and build your base fitness. 🚣Remember, this isn't a performance plan. It's a fitness plan. Keep the intensity LOW here. Between 60-70% of your max heart rate. That's why there's 30 seconds rest. Have a drink, wiggle your backside, let you heart rate settle if it was spiking. 🚣‍♀️. ➔HR Training Zone = 2 (60-70% maxHR)➔Effort/10 = 5/10➔2K Training page - 2K+18-20 (See below for 2K pace info) ❗ If you're

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55:01

Get Fit By Rowing - Row 12 - 6 x 3 minutes HARD...

RowAlong - Indoor Rowing Workouts ·

2023/05/08

Row hard, but not TOO hard for 3 minutes. Rest. Do it six times. Stop! The intensity in this RowAlong is somewhere between the Low Intensity Zone 2 workouts and the Zone 5 MAX intensity workouts. Preferably, you should do this in Zone 4 - which is around 80-90% of your maxHR. But if you want to keep it between 70 and 80% - you'll still get the fitness benefits of working at a harder intensity. Just make a decision what range you want to be in, and stay there. Same for if you're rowing with 2K pace

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35:01

Ep170.5 - Indoor Rowing HIIT Workout - 12 x 30sec +...

RowAlong - Indoor Rowing Workouts ·

2023/05/07

It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, here it it! But it's a heck of a good row to do as a standalone too!!TOP Tier Workout This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan.For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session

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