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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

A RowAlong Adventure - RowAlong to a Space Story

RowAlong - Indoor Rowing Workouts ·

2022/09/19

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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50:01

Ep194 - RowAlong 1000m Plan - Week 4 Session 5 - 6 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/17

It's only 6 minutes of effort in this rowing workout. But if you put in the RIGHT effort, that'll be enough! 🚣6 x 1 minutes with 2 minutes rest 🚣‍♀️➔Pace Guide = 1-2 seconds faster than 1K Pace (FAST!)➔Effort =10/10➔Speech = Don't bother. Just breathe.❗ This is another of the rows that'll show you what you're capable of. Maybe you've been holding back in previous rows? Well this is when you launch into the session, and row consistently faster in each of the intervals. ❗🚥Either use Ergzone to

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51:28

Ep193 - RowAlong 1000m Plan - Week 4 Session 4 - 30...

RowAlong - Indoor Rowing Workouts ·

2022/09/16

🚣Row 30 minutes at 18 strokes per minute at a low intensity 🚣‍♀️And I mean a low intensity. If this feels tough, if you're not able to hold a conversation, if your ego is in charge - you're rowing too hard! ➔Pace Guide = 2K+20 - NO FASTER PLEASE! ➔Effort = 5/10➔Speech = Comfortable❗ In terms of giving you fitness and lastability to be able to row any session you like, rows like this one are vital. The sprinting 10 x 100m or 8 x 2minute sessions are great for kudos - but if you don't have a strong

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1:09:26

Ep192 - RowAlong 1000m Plan - Week 4 Session 3 - 8 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/15

There's nothing quite like pushing hard at 20 strokes per minute to build your ability to lay in the power on the rowing machine!🚣8 x 4minutes at 20spm with 2 minute rests🚣‍♀️➔Pace Guide = Aim for 2K+10 - faster if it's natural (see below for 2K Pace info)➔Effort = 7-8/10➔Speech = You can talk, but you'll need to take breathers❗ Pushing 20spm rows too much just makes you good at pushing 20spm rows. But if you do it within a plan where you've been working on power and stroke rate individually,

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1:02:04

Ep191 - RowAlong 1000m Plan - Week 4 Session 2 - 3 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/14

Your energy tank is only so big. But you can increase it with a row like this the one in this RowAlong workout. 🚣3 x 12 minutes at 20spm with 90 second rests🚣‍♀️➔Pace Guide = 2K+18 - NO FASTER!!!➔Effort = 5/10➔Speech = Comfortable ❗ Hopefully by now I don't have to sell you on the benefits of rowing a session like this. Increase your core fitness (your tank of power) and spend time grooving in a good stroke. It's a very simple row that shouldn't push you. You'll get a good sloggy workout - but

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39:30

Ep190 - RowAlong 1000m Plan - Week 4 Session 1 - 45...

RowAlong - Indoor Rowing Workouts ·

2022/09/13

This row will build your speed and ability to hold it. But only if you make sure to ROW FAST! 🚣45 seconds x 8 with 30 second rests 🚣‍♀️➔Pace Guide = 1K Pace or faster.➔Effort = 10/10➔Speech = Gasping for air! ❗ The important thing about this row is that you need to put everything into it. 45 seconds is a short interval, and if you try to pace it, you won't get the result from this workout. You should end up gasping for air at the end, with legs burning from the effort. If you don't, you're either

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53:51

Ep189 - RowAlong 1000m Plan - Week 3 Session 5 - 90...

RowAlong - Indoor Rowing Workouts ·

2022/09/10

Get up to speed, and keep it up. Hold it through all 5 intervals in this tough rowing workout.🚣5 x 90 seconds with 3 minutes rest between🚣‍♀️➔Pace Guide = Around 1K rate and pace (or the best you managed from W3S3)➔Effort = Starts at 10/10 - remains at 10/10➔Speech = Gasping for air from the start! ❗ This one is about getting up to your fast pace, and holding it there. Even when your body is starting to tell you to slow down, as it's only 90 seconds of rowing, you really shouldn't need to. So

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58:31

Ep188 - RowAlong 1000m Plan - Week 3 Session 4 -...

RowAlong - Indoor Rowing Workouts ·

2022/09/09

It may be just 3 x 10 minute intervals, but they'll REALLY help your rowing and your fitness. 🚣3 x 10 minutes with 1 minute rests at 18/20/18spm 🚣‍♀️➔Pace Guide = Start at 2K+20 -then 2 seconds faster, then back to +20➔Effort = Around 5/10 throughout➔Speech = Comfortable❗ Like the T-shirt says, don't push the slow stuff. Give your body a chance to recover and to build your base fitness by keeping the intensity nice and low. These Long Slow Distance rows are a vital part of your training, no matt

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1:10:51

Ep187 - RowAlong 1000m Plan - Week 3 Session 3 - 20 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/08

Warning - this is one of my toughest RowAlong Workouts - I take myself to the limit. Can you do the same? This workout will help you increase your speed for any sprint distance.🚣20 x 1 minute with 1 minute rest. 🚣‍♀️The first 4 at 24spmThe next 4 at 26spmThe next 4 at 28spmThe next 4 at 30spmThe Last 4 at 32spm➔Pace Guide = MAX MAX MAX (at the right rate)! ➔Effort = Starts at 10/10 - ends at 12/10! ➔Speech = If I could have breathed out my ears, I would! ❗ Your speed comes from either power, or

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46:26

Ep186 - RowAlong 1000m Plan - Week 3 Session 2 - 30...

RowAlong - Indoor Rowing Workouts ·

2022/09/07

30 minutes of rowing can be dull. Make it more interesting by changing pace and stroke rate as you row.🚣Change from 18/20/22/20/18spm every 6 minutes🚣‍♀️➔Pace Guide = Start at 2K+20 - speed up by 2 seconds as you go faster stroke rates, then slow down 2 seconds as you reduce rate➔Effort = Starts at 5/10 - up to 6/10 then back to 5/10➔Speech = Comfortable❗ You won't end up working too hard in this row, but the pyramid of rate and pace change will at least give you a bit more pace than a typical

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59:49

Ep185 - RowAlong 1000m Plan - Week 3 Session 1 - 12 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/06

With 90 seconds rest between each interval, you should be able to hit this one hard, and keep the pace up throughout. 🚣12 x 1 minute with 90 seconds rests 🚣‍♀️➔Pace Guide = Aim for 1K rate and pace - or faster. You're looking to be faster than the average pace in W2S1 of the 1K plan, but don't fly and die either!!➔Effort = 10/10➔Speech = Just breathe and Row Along!!❗ It won't feel this way, but 90 seconds is actually a luxury for this session. It will let you recover enough to be able to get back

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39:41

Ep184 - Talking with Pamela Rose about Protecting...

RowAlong - Indoor Rowing Workouts ·

2022/09/04

I talk to Pamela Rose - a Fatigue Coach who has helped hundreds of people help themselves through their recoveryFrom the signs to look out for to tips to keep you on track, there's a lot to learn in this 40 minute chat. If you're looking for something to listen to while Rowing, load up a 40 minute row, and just do a low intensity low stroke rate (20spm / 2K+20) and let this chat sink in. We come at energy from two different sides of the equation. As a Rowing Coach, I deal with people who have lots

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42:49

Ep183 - RowAlong 1000m Plan - Week 2 Session 5 - 4 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/03

This isn't just for the 1K Plan rowers. Anyone will love this hard and fast row - pushing more power into the machine at increasing stroke rates. 🚣2 minutes x 4 at 26/28/30/32spm with 3 minute rests 🚣‍♀️➔Pace Guide = MAX POWER that you can achieve - bearing in mind you've got four intervals to do. Don't under pace - but don't fly and die either!!➔Effort = 10/10➔Speech = Just breathe and Row Along. For once, even I shut up!!❗ We've worked on higher rate, we've worked on higher power. Now combine

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52:29

Ep182 - RowAlong 1000m Plan - Week 2 Session 4 - 3 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/02

My camera stopped recording 1 minute into the proper video for this. So I've had to make a quick 'filler' version. 🚣Row for 36 minutes - 12 min chunks. 20/18/20spm 🚣‍♀️So don't listen to what I say about pace on the video. Just row the session at 20/18/20 and at 2K+18/20/18➔Effort = 5/10➔Speech = Comfortable❗ Once I've completed the plan, I'll come back and remake this properly. It's the downside to just setting up the camera and rowing, unable to check! ❗🚥Either use Ergzone to pre-program your

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1:03:49

Ep181 - RowAlong 1000m Plan - Week 2 Session 3 - 20 x...

RowAlong - Indoor Rowing Workouts ·

2022/09/01

Push the power in as hard as you can for 1 minute, 20 times in this power building rowing machine workout.🚣20 x 1 minute with 1 minute rests at 24 strokes per minute🚣‍♀️➔Pace Guide = Aim for 2K pace or faster as the average➔Effort = 10/10➔Speech = Just breathe! ❗ Get the connection from your feet to your hands nice and strong, and get that power into the rowing machine. You'll be surprised what you're capable of. The 1 minute rests should be enough that you can keep the pace up throughout. Don't

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1:04:48

Ep180 - RowAlong 1000m Plan - Week 2 Session 2 - 3 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/31

Build up your fitness and technique by slowing it down and keeping a low intensity🚣12mins x 3 with 2:30 rests at 18 strokes per minute🚣‍♀️➔Pace Guide = 2K+20 or slower (see below for 2K pace info)➔Effort = 4-5/10➔Speech = Comfortable - then gasping for air by the end! ❗ If you're rowing the 1K plan, yesterday should have taken it out of you. And W2S3 that comes after this one will also take it out of you. So give your body the chance to recover while building your fitness and your rowing

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43:08

Ep179 - RowAlong 1000m Plan - Week 2 Session1 - 10 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/30

If you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout🚣1 minute x 10 with 1 minute rests🚣‍♀️➔Pace Guide = 1K Pace (or average pace of W1S1)➔Effort = 10/10➔Speech = Don't waste your breath. Just breathe! ❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end of Interval 1. That's why you can use the average pace from W1S1 or W1S5 as your target here, and see if you can row faster. ❗For those

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50:44

Ep178 - RowAlong 1000m Plan - Week 1 Session 5 - 2 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/28

It's only 6 minutes of actual rowing, but it'll work you hard if you row it fast enough! 🚣2 minutes x 3 with 4 minute rests 🚣‍♀️➔Pace Guide = 1K Rate and Pace (or average from W1S1)➔Effort = 10/10➔Speech = I don't even talk much in this one!!!❗ The key to this row is to get the intensity up from the start. You don't want to fly and die, and burn out before the end - but you want to pace this row so you're putting everything into it. Then use the 4 minutes to recover for the next intercval. ❗If

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1:02:30

Ep177 - RowAlong 1000m Plan - Week 1 Session 4 - 35...

RowAlong - Indoor Rowing Workouts ·

2022/08/26

Keep the pace down on this easy 35 minute row. Part of the 1000m plan, but it's great for anyone, anytime.🚣35 minutes at 18 strokes per minute 🚣‍♀️➔Pace Guide = 2K+22 or slower (see below for 2K pace info)➔Effort = 5/10➔Speech = Comfortable❗ Keep the pace of this row low and slow. Use it to recover if you've just done a tough session (like the 1K plan's Week 1 Session 3 row) or just to build up your fitness. Improve your ability to last longer by improving your cardio foundation ❗🚥Either use

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1:05:33

Ep176 - RowAlong 1000m Plan - Week 1 Session 3 - 20 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/25

Although this is Week 1 Session 3 of the 1K plan, this is a great power row for ANYONE, ANY TIME!🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️➔Pace Guide = MAX POWER !➔Effort = 10/10➔Speech = Don't talk. Focus on the row!❗ Get the connection between your legs and the handle right, and row as fast as you can while capping the stroke rate at 20 strokes per minute. Can you keep the pace the same all the way? Just make sure to put EVERYTHING into each stoke. ❗🚥Either use Ergzone to pre-program your

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