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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

50:48

Row 12 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/12

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+16-18 - don't stress pace for the 15s➔Effort = 6/10➔Speech = Comfortable* 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend

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50:03

Row 11 of 30 Days of 30 Minute Rowing Workouts - MAX...

RowAlong - Indoor Rowing Workouts ·

2022/11/11

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout.🚣TOP Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10➔Effort = 2/10 then 10/10➔Speech = Comfortable then VERY hard.* This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at

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50:38

Row 10 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/10

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️18/20/22/20/18spm x 3➔Pace Guide = 2K+20/18/16/18/20➔Effort = 5-6/10➔Speech = Comfortable* The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions

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52:35

Row 9 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/09

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the seriesBreak up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+16 (Then 30 seconds fast)➔Effort = 7/10➔Speech = Getting tough* 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID

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51:06

Row 8 of 30 Days of 30 Minute Rowing Workouts - ...

RowAlong - Indoor Rowing Workouts ·

2022/11/08

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 8th Day of the seriesRow 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ (with some added spice)Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times)➔Pace Guide = 2K+18 (Then power strokes)➔Effort = 5-6/10➔Speech = Comfortable* Only add in the power

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49:47

Row 7 of 30 Days of 30 Minute Rowing Workouts - ANY...

RowAlong - Indoor Rowing Workouts ·

2022/11/08

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the seriesRow 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️➔Pace Guide = 2K+12 for the 24spm - or whatever you want➔Effort =8-10/10➔Speech = Tough* The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do

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49:44

Row 6 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/06

A great standalone FITNESS BOOSTING rowing workout -if you're rowing 30 days of 30 minute rows, this is the 6th Day of the seriesChange up a 20spm row by dropping to a VERY low stroke rate every 5:30🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm➔Effort =5/10➔Speech = Comfortable* The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase

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50:39

Row 5 of 30 Days of 30 Minute Rowing Workouts - MID...

RowAlong - Indoor Rowing Workouts ·

2022/11/05

A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the seriesA massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase➔Effort = 5/10 up to 8/10➔Speech = Comfortable, but climing up to tough* Rising up from the slower rates

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50:59

Row 4 of 30 Days of 30 Minute Rowing Workouts - LOW...

RowAlong - Indoor Rowing Workouts ·

2022/11/04

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the seriesSlow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes. 🚣A BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20➔Effort = 5/10➔Speech = Comfortable* After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use

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50:42

Row 3 of 30 Days of 30 Minute Rowing Workouts - MAX...

RowAlong - Indoor Rowing Workouts ·

2022/11/03

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the seriesBoy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times.🚣This row gets the red chilli, as it's a TOP Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5➔Effort = Soft = 3/10 - Hard = 10/10➔Speech = Comfortable - then gasping for air.* This row is all about the 1 minute

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50:45

Row 2 of 30 Days of 30 Minute Rowing Workouts - 30...

RowAlong - Indoor Rowing Workouts ·

2022/11/02

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the seriesSlow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+20-22➔Effort = 5/10➔Speech = Comfortable❗I do this strapless in on order to help iron out some issues with my technique. If you're going to try it, and

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51:34

Row 1 of 30 Days of 30 Minute Rowing Workouts - ...

RowAlong - Indoor Rowing Workouts ·

2022/11/01

Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18➔Effort = 7-8/10 then 5-6/10➔Speech = A little tough, then easy - a bit like walking up stairs❗ There's nothing too taxing about this row. Just stick to the pace guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable

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21:56

Escape the Zombie Carrots - A 20 minute RowAlong

RowAlong - Indoor Rowing Workouts ·

2022/10/31

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. 00:00 introduction and machine setup01:25 Start with a warmup row05:25

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16:28

RowAlong Adventure - Trapped in a phone

RowAlong - Indoor Rowing Workouts ·

2022/10/10

Make your rowing machine workouts a bit more fun by joining my 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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1:03:26

Ep 199 - 4 x 10 minutes TEMPO (Hard) Row

RowAlong - Indoor Rowing Workouts ·

2022/10/05

This won't feel easy. But it won't feel max effort either. A baby bear row.I revisit a row from a couple of years ago, updating the warmup and the cooldown, but re-running the main row itself. Cheeky, I know.🚣4 x 10 minutes at 24spm with 1 minute rests🚣‍♀️➔Pace Guide = 2K+12-15➔Effort = 7-8/10➔Speech = You'll be able to speak, but not much.❗Where you sit on the pace guide here will determine how tough it is. If you go for +12 - it's going to be a good hard slog, possibly taking you into more of a

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18:01

RowAlong on the Amazon

RowAlong - Indoor Rowing Workouts ·

2022/09/28

RowAlong with me to help power a boat on the Amazon river, as I take you on a journey, telling you when to speed up and slow down as you row!➡ We'll spend 4 minutes prepping and tuning the engines.➡ Then prepare for a 10 minute row as we'll leave the dock and set sail down the Amazon, facing who knows what!💫 14 minutes of rowing in total, and hopefully a fun distraction to keep you going through a short workout, no matter whether you're a new rower, a gym user looking for a distraction or a kid

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48:06

Ep198 - RowAlong 1000m Plan - Week 5 Session 4 - 8 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/27

After 4 weeks and 3 prep rows, use this row to check if you have increased your speed on the rowing machine.🚣8 x 1 minute with 1 minute rests🚣‍♀️➔Pace Guide = 1K pace. If you can go faster at the end, do!➔Effort = Starts at 9/10 - ends at 10/10➔Speech = Don't waste oxygen!❗This is a repeat of Week 1 Session 1 of the 1K plan, and the reason I'm doing it again is as an alternative to see if the plan made me (and you) faster. Obviously, the ideal row to do is a 1000m row, as that's what this plan is

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54:19

Ep197 - RowAlong 1000m Plan - Week 5 Session 3 - 6 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/23

You'll need those 3 minutes rest if you hit this session hard enough. 🚣6 x 1 minutes with 3 minute rests 🚣‍♀️➔Pace Guide = 1K or faster pace➔Effort = 9/10 - ends 10/10➔Speech = Hahah. Less talkin' more rowin' ❗ These 1 minute efforts are TOP effort rows. But because there's only 6 of them, and because there are 3 minute rests, you'll actually find that after the cool down and stretching, you'll feel amazing. Amazing enough that after a rest day, you'll be primed for your 1Km Time Trial. ❗I say in

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57:50

Ep196 - RowAlong 1000m Plan - Week 5 Session 2 - 2 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/22

15 minutes twice at a low intensity and stroke rate to BUILD that fitness and BURN a lot of calories.🚣2 x 15 minutes with 3 minute rests at 18/20spm 🚣‍♀️➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18➔Effort = 5/10➔Speech = Comfortable❗ Givey yourself space and time to build up your core fitness, and to be able to connect to the machine with a good technique. Don't push the pace on this one! ❗🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon,

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52:42

Ep195 - RowAlong 1000m Plan - Week 5 Session 1 -...

RowAlong - Indoor Rowing Workouts ·

2022/09/20

Don't be fooled. These 5 minutes are going to be hard fought minutes. Row them at 1K Pace or better. Just stay off the floor.🚣2mins / 1min / 2mins - 4 minute rests🚣‍♀️➔Pace Guide = 1K Pace / Faster / 1K Pace➔Effort = 10/10 - 11/10 - 10/10➔Speech = If you can talk, you're not going fast enough! ❗ 4 minute rests sounds like a lot, but if you put the effort in here, you'll want every second of that rest to get yourself ready for the next interval. Push the power with the legs and hold you pace

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