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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

39:40

January Motivation 9 - 25 Minute RowAlong Workout...

RowAlong - Indoor Rowing Workouts ·

2023/01/09

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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50:45

January Motivation 8 - Burn off Cake by Rowing

RowAlong - Indoor Rowing Workouts ·

2023/01/08

Row off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣‍♀️➔Pace Guide = 2K Rate and Pace (see below to 2K pace info)➔Effort = 9-10/10 all the way!➔Speech = Tough. Very tough. ❗ Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style of row, you'll continue to raise the calories burned in the rest periods too. ❗00:00 Introduction03:02

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55:47

January Motivation 7 - Row faster with the Best...

RowAlong - Indoor Rowing Workouts ·

2023/01/07

Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 28 strokes per minute - find a natural paceRow 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 20 strokes per minute - Match the 28spm pace(see below if you're wondering what I mean about 2K training pace)So what this does is let you see how you can go faster either by increasing stroke rate, or by pushing more power into the stroke. Get a feel for it through this workout - get

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53:52

January Motivation 6 - 35 minute Rowing Workout for...

RowAlong - Indoor Rowing Workouts ·

2023/01/07

Mix 4 minutes of low intensity with 1 minute of high intensity to give you an amazing workout on the rowing machine🚣4mins at 20spm then 1min FAST x6 (1 minute rests) 🚣‍♀️➔Pace Guide = 20spm at 2K+18 (see below for 2K pace info) 1 min is as fast as you can➔Effort = Starts at 5/10 - ends at 10/10➔Speech = Comfortable - then gasping for air ! ❗ Mixing up the two paces makes this a really fun way to get a lot of bang for your training buck. The important thing is that you hold the 20spm pace the

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47:40

January Motivation 5 - 30 minute low intensity

RowAlong - Indoor Rowing Workouts ·

2023/01/07

There's nothing standard about this standard row, as I look into a major change in technique for steady state rowing.🚣30 minutes at 20 strokes per minute🚣‍♀️➔Pace Guide = 2K+18 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable the whole way❗ I purposefully dropped a couple of seconds off my usual time for this, and ended up even slower by the end. Partly because of the technique tweak, partly because today was meant to be a rest day, and partly because keeping a low end heart

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37:10

January Motivation 4 - 20 Minute Workout

RowAlong - Indoor Rowing Workouts ·

2023/01/04

Go as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout➔Pace Guide 1 minute at 20spm / 2K+18 pace (5-6/10)1 minute at 20spm MAX EFFORTRepeat 10 times (No rests)❗ This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates. ❗🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick

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48:32

January Motivation 3 - Burn Calories Easily

RowAlong - Indoor Rowing Workouts ·

2023/01/03

Strap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣‍♀️➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace)➔Effort = 5/10 - 10/10➔Speech = Comfortable - And the sprint is short, so not too bad.❗ These 30 minutes at 20spm rows are perfect for working on technique, rythm and flow - and also for just letting your body burn a bunch of calories. But you need to

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47:41

January Motivation 2 - 24 minutes - pick your intensity

RowAlong - Indoor Rowing Workouts ·

2023/01/02

A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed. 🚣Row 4 minutes at 24spm - Rest 1 minute - Repeat 6 times.🚣‍♀️➔Beginners - just concentrate on holding 24spm➔Recovery / Bottom Tier Row - 2K+15 pace (6/10 effort)➔Medium Tier Row - 2K+12 pace (7/10 effort)➔Top Tier Row - 2K+9 - aim to go faster.❗ Pick your pace guide, and stick to it. If you start slow, and want to go fast, that's ok. But if you start fast and want to go slow, that's just your brain

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1:13:08

January Motivation 1 - Row off Beer!

RowAlong - Indoor Rowing Workouts ·

2023/01/02

1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them. Row:4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info)3 Minutes RestDo this 8 times ❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but

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1:20:50

12 Rows of Christmas RowAlongs - 12 x 5 minutes

RowAlong - Indoor Rowing Workouts ·

2022/12/26

Row for 60 minutes, changing stroke rate and pace every 5 minutes.🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm22spm 2-3 seconds faster than 20spm24spm 2-3 seconds faster than 22spm➔Effort = 5-8/10 (It will drift up

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44:28

12 Rows of Christmas RowAlongs - 11 x 45 seconds

RowAlong - Indoor Rowing Workouts ·

2022/12/24

Sprint for 45 seconds - 11 times, with 1 minute rest between each row🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Due to the intensity of this row, the warm up is 10 minutes long.➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8➔Effort = 10/10➔Speech = Don't try - just breathe!❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can

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46:47

12 Rows of Christmas RowAlongs - 10 Power Fives

RowAlong - Indoor Rowing Workouts ·

2022/12/22

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it

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52:59

12 Rows of Christmas RowAlongs - 9 Minute Trilogy

RowAlong - Indoor Rowing Workouts ·

2022/12/20

Row 3 x 9 minute intervals with 3 minute rests🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10➔Speech = Getting tough❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace

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47:52

12 Rows of Christmas RowAlongs - 8 Stroke Rate Changes

RowAlong - Indoor Rowing Workouts ·

2022/12/18

Row for 32 minutes, but change stroke rate every four minutes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Changes are: 18/20/22/20/18/20/22/20➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)➔Effort = 5-6/10➔Speech = Comfortable❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will

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42:24

12 Rows of Christmas RowAlongs - 7 minutes Sprinting

RowAlong - Indoor Rowing Workouts ·

2022/12/16

Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!➔Effort = 10/10➔Speech = Don't even try❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗🚥You can use Ergzone

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44:35

12 Rows of Christmas RowAlongs - 6 Even Splits

RowAlong - Indoor Rowing Workouts ·

2022/12/14

A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community

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1:10:25

12 Rows of Christmas RowAlongs - 5 x 10 Min Intervals

RowAlong - Indoor Rowing Workouts ·

2022/12/12

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.➔Speech = Comfortable❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and

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46:59

12 Rows of Christmas RowAlongs - 4 Power Strokes

RowAlong - Indoor Rowing Workouts ·

2022/12/09

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace➔Effort = 5-6/10 (more for the power strokes)➔Speech = Comfortable❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace

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41:27

12 Rows of Christmas RowAlongs - 3 TABATAs

RowAlong - Indoor Rowing Workouts ·

2022/12/06

I'm posting these sporadically through December. Go to: bit.ly/3iHeV4h for the full YouTube playlist.Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: MAX Effort - High rate, High Pace➔Effort = 10/10➔Speech = Don't even try❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be

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48:58

12 Rows of Christmas RowAlongs - 2 Fitness Boosters

RowAlong - Indoor Rowing Workouts ·

2022/12/02

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 18spm at 2K+20(See below for 2K Pace info)➔Effort = Starts at 5/10➔Speech = Comfortable❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when

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