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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

52:14

Get Fit By Rowing - Row 11- Low Intensity 36 Minutes...

RowAlong - Indoor Rowing Workouts ·

2023/05/05

A low intensity rowalong (60-70% maxHR) for 36 minutes will do SOOOOO much for your fitness on the rowing machine.And by doing some legs only / back only rowing every 5 minutes, it'll keep the intensity from rising.🚣Row 5 minutes at low intensity, 1 minute legs/back only - Repeat 6 times🚣‍♀️You don't have to do the drills section of course.But it is a useful way to combat cardiac drift for those who want to stay in Zone 2 for the whole row.➔HR Training Zone = Zone 2➔Effort/10 = LOW

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48:08

Get Fit By Rowing - Row 10- MAX Intensity 15 x 45sec

RowAlong - Indoor Rowing Workouts ·

2023/05/04

Row hard and fast for 45 seconds.Rest 45 sec. Do this 15 times to give your VO2max a boost!There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR.➔HR Training Zone = Zone5 - 90-100% of MAX!➔Effort/10 = 10/10➔2K Training pace - 2K-5 or fasterDon't worry if you fade as you go through the workout.That's a GOOD SIGN! It means you're working at max, which is unsubstainable.Just keep putting everything into the row

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51:03

Get Fit By Rowing - Row 9 - Low Intensity 2 x 15min...

RowAlong - Indoor Rowing Workouts ·

2023/05/03

Build your blood's powerhouse with a low intensity row! Use a Heart Rate monitor if you have one to stay in the right training zone.🚣Row 2 x 15 minutes at low intensity with 30 seconds rest (unlilke last time round, which was 60 seconds rest) 🚣‍♀️If you have a heart Rate monitor - make sure to use it to stay in Zone 2 which is 60-70% of your maxHR (see below). If you break too far out of the 70%, the core fitness (the blood bit I'm on about) is less effective. I talk about this during the first

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55:02

Get Fit By Rowing - Row 8 - Mid Intensity 3/2/1 x 5

RowAlong - Indoor Rowing Workouts ·

2023/05/02

I loved this row. 3 mins easy, 2 mins harder, 1 minute harder. 5 times. 30 minutes was done in a jiffy!If you have a heart Rate monitor - use it to stay in the right training zone. ➔HR Training Zone = Overall 3-4, but you'll start in 2 and end in 5!➔Effort/10 = 5/10 then 7-8/10 then 9-10/10 then reset➔2K Training page - 2K+18 then +12 then +5 (See below for 2K pace info)The point here is that you start at 20spm at a low intensity. Then you build, then you build again, before returning to the SAME

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59:36

Get Fit by Rowing - Row 7 - 3 x 11 minutes Zone 2 Low...

RowAlong - Indoor Rowing Workouts ·

2023/05/01

Take it slow and easy, and get fitter! How simple is that?🚣Row 3 x 11 minutes at low intensity with 60 seconds rest 🚣‍♀️➔HR Training Zone = Zone 2➔Effort/10 = LOW intensity5/10➔2K Training page - 2K+18-20(See below for 2K pace info)❗If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/A test is more accurate, but this will at least get you going with HR training

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38:49

Get Fit by Rowing - Row 6 - TABATOUGH!! 3 x TABATAs,...

RowAlong - Indoor Rowing Workouts ·

2023/04/29

Hit the MAX in VO2max in this short but intense row! 3 x TABATA rows (20 seconds Max, 10 seconds rest) should leave you exhausted (in a good way!)➔HR Training Zone = Zone5 - 90-100% of MAX!➔Effort/10 = 10/10➔2K Training page - There isn't really one, but 2K - 10 is a good goal⚠You MUST row the 20 seconds at max effort.High stroke rate and max power.It's only 8 minutes of rowing in total.And if you're not putting everything into each 20 second row, you won't get the VO2max training benefit that this

en

56:28

Get Fit by Rowing - Row 5 - 3 x 10 minutes Zone 2 Low...

RowAlong - Indoor Rowing Workouts ·

2023/04/27

This row won't set the world on fire - but it's SUPER effective for building your fitness. 🚣Row 3 x 10 minutes at low intensity with 45 seconds rest 🚣‍♀️➔HR Training Zone = Zone 2➔Effort/10 = LOW intensity 5/10➔2K Training page - 2K+18-20 (See below for 2K pace info)❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this

en

57:00

Get Fit By Rowing - Row 4 - Hard Intensity 6 x 4mins...

RowAlong - Indoor Rowing Workouts ·

2023/04/23

Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum. This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! 🚣6 x 4mins with 90 seconds rest 🚣‍♀️➔HR Training Zone = Zone 3-4➔Effort/10 = Medium intensity 7-8/10➔2K Training page - 2K+12 (See below for 2K pace info)❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test,

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53:14

Get Fit By Rowing - Row 3 - Low Intensity 30 with...

RowAlong - Indoor Rowing Workouts ·

2023/04/21

The harder you work, the fitter you'll get, right? Wrong. Take this one easy - and get huge fitness gains. It's a simple 30 minute, low intensity, 20 strokes per minute row, but I've made it even easiser by doing the back / arms and legs only drills every 4 minutes. Why? Well the point of these low intensity Zone 2 rows is to keep your heart rate between 60 and 70% of your maxHR. And for many reasons, during a 30 minute 20spm row, you can break out of that zone. So the 1 minute drill work gives

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46:03

Get Fit by Rowing - Row 2 - 30 seconds Rowing...

RowAlong - Indoor Rowing Workouts ·

2023/04/20

Ok - 20 x 30 seconds... Not just 1. But going MAX EFFORT on all 20 will improve your VO2max, which is vital for general fitness gains. 🚣This row is 10 x 30 seconds with 30 seconds rest - 2 minutes rest, then do it again at MAX INTENSITY🚣The importance of keeping low intensity rows low is mirrored by the importance of rows like this MUST be at max. If you're wearing a heart rate monitor, you want to get to 90-100% of your maxHR during these intervals. (Only if you know it's medically safe to do

en

55:36

Get Fit By Rowing - Row 1 - Low Intensity 2 x 15min...

RowAlong - Indoor Rowing Workouts ·

2023/04/19

Are you rowing just to get fit? But don't know what to do? This series is for you.Most of my plans are about performance, but what if you just want to get fit? The 24 workouts in the "Get Fit by Rowing" series are designed to do just that. With a mixture of low intensity, hard rows and max rows, you'll build core fitness and VO2max - both of which are vital.🚣This first row is 2 x 15 minutes with 1 minute rest at a LOW INTENSITY🚣In this row, I talk about how to gauge your intensity, and what I'm

en

22:17

Travel through a Forest on this RowAlong Adventure

RowAlong - Indoor Rowing Workouts ·

2023/03/24

Climb onto your rowing machine and join me as we walk through the forest, and possibly get into a few bits of trouble...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 rateHard - about 7/10 effort at a slightly higher stroke rateSprint -10/10

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1:05:35

"Sharpen Up" Row 5 - 4 x 8 minutes High Intensity

RowAlong - Indoor Rowing Workouts ·

2023/03/16

In order to get that Rowing Performance back, you need to embrace discomfort. This RowAlong workout will do that for you. 4 x 8 minute intervals with 4 minute rests. 4 minutes is a long rest. So you need to earn it with a HARD intensity on the intervals: 🚥Speech - Don't try🚥Effort /10 - 8-10🚥2K Pace - 2K+2-5 🚥HR Zone - AT to ANGet your rate (I'm at 26) and pace up - and then hold it to the end of each interval. It won't be comfortable. But the trick to getting performance sharpness back

en

56:02

"Sharpen Up" Row 4 - 35 Minutes Low Intensity

RowAlong - Indoor Rowing Workouts ·

2023/03/16

Endurance is key to rowing. And especially this 35 minute low intensity row. Can you keep it low and slow, AND endure my chat? ;) ‼ This is a LOW INTENSITY ROW - Which means: ➡5/10 Effort - heart rate is up, breathing is up, but it doesn't feel hard. You can hold a conversation➡UT2 HR Zone. Keep your heart rate between 50 and 70% of max (lower is better)➡2K Pacing - if you've been training well, row at 2K+18 - if you're slightly off, 2K+20-22 The key to these low intensity rows with no rate or pace

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1:01:34

"Sharpen Up" Row 3 - 6 x 4 minutes

RowAlong - Indoor Rowing Workouts ·

2023/03/07

Rowing at a tough pace for 4 minutes will help you get used to holding this intensity - do this 6 timesThis continues the 'plan' that was generated by the ChatGPT thing.It spat out "6 x 4 minutes with 3 minutes rest" and so it was up to me to interpret what to do with it.The 3 minute rests suggest a higher intensity that the recovery is needed for. So take your pace up to around 2K+2-5 or from an intensity point of view, you're looking at starting around 8 and finishing the session around 10!The

en

49:24

"Sharpen Up" Row 2 - 30 Minutes Low Intensity

RowAlong - Indoor Rowing Workouts ·

2023/03/02

Building your Rowing Performance back isn’t just about speed. You need to build your core fitness too. This row will do that.It’s a simple row. 30 minutes at 20 strokes per minute. Choose how you want to pace this:5/10 on the effort scale (like constantly climbing stairs)2K+18 if you have a 2K average time (your 2K time divided by 4)UT2 heart rate zoneBlue/Green zone on a MyZone tile.The hardest part of this row should be keeping the pace down. It’s really easy to let your ego take over and go too

en

54:40

"Sharpen Up" Row 1 - 8 x 2 mins / 2 min rest HIGH...

RowAlong - Indoor Rowing Workouts ·

2023/03/01

Need to sharpen up your rowing before some serious training? Try this 10 day plan.I've been rowing a lot while training for HYROX, but not particularly with performance in mind.So I asked CHAT GPT to make me a plan that would help sharpen up my speed chops before getting back to some serious performance training.All the A.I. has done is pull together 5 popular sessions, which will be repeated twice. Not exactly rocket surgery. But I'm using it to get back to performance rowing again. Hopefully it'll

en

26:55

RowAlong Adventure - Can You Survive Rowing The...

RowAlong - Indoor Rowing Workouts ·

2023/02/20

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 put

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42:55

January Motivation 31 - Easy then FAST!

RowAlong - Indoor Rowing Workouts ·

2023/02/01

Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST! 🚣 Row 20 minutes at 20 strokes per minute, rest 3 minutes, then row 7 minutes as fast as you can🚣‍♀️➔Pace Guide for 20min = 2K+18➔Effort = 5-6/10➔Speech = Comfortable➔Pace Guide for 7min = As fast as you can➔Effort = 10/10➔Speech = Don't talk, breathe❗ If you're looking for a 30 minute workout that'll give you a bit of low rate technique work and then a fast finish - this is the one to pick! Similar

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1:02:07

January Motivation 30 - 10 x 4 minutes

RowAlong - Indoor Rowing Workouts ·

2023/01/30

From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)!🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣‍♀️➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info)➔Medium Intensity:

en

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