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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

1:09:47

Ep175 - RowAlong 1000m Plan - Week 1 Session 2 - 4 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/24

🚣4 x 10 minutes with 2 minute rests - 18/20/18/20spm🚣‍♀️➔Pace Guide = 18spm at 2K+20 - 20spm 2 seconds faster➔Effort = 18spm at 5/10➔Speech = Comfortable❗ Keep the pace low and slow, and let your tank of fuel build up. Don't worry if it feels a little tougher as you go through the workout. Keep to the pace guide. ❗🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W1S2) or set 10 minute intervals with 2 minute rests, or 36 minutes

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47:56

Ep174 - RowAlong 1000m Plan - Week 1 Session 1 - 8 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/23

Go fast and try to hold your pace and stroke rate for 1 minute 8 times in this RowAlong workout🚣8 x 1minute with 1 minute rests 🚣‍♀️➔Pace Guide = 1K Rate and Pace➔Effort = 9-10/10➔Speech = Don't talk. Just breathe!❗ The point is to go as fast as you can, but not fly and die. You need to pace this fast, but also so you can get through all 8 intervals. It's ok if you fade during the interval, but you shouldn't go so hard that you can't even start the next one! ❗Once you've finished, take the

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57:14

Ep173 - RowAlong 1000m Plan - Week 1 Session 0 -...

RowAlong - Indoor Rowing Workouts ·

2022/08/22

Row Along with me and build your fitness before the tougher workouts start for this 1K plan🚣30 minutes steady state low intensity - I suggest at 18spm🚣‍♀️➔Pace Guide = 2K+20 (see below for 2K pacing info)➔Effort = 5/10➔Speech = Comfortable❗ This is an introduction to the 1K plan - so I'll take you through a 30 minute steady, low intensity row while I discuss the plan, talk about technique, and importantly - I'll explain why we're rowing at a low intensity if the point is to row 1000m fast

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53:29

Ep 172 - 5K Rowing Plan - Week 5 Session 5 - 3 x 12 mins

RowAlong - Indoor Rowing Workouts ·

2022/08/14

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 5 is 3 x 12mins with 2 min rests 🚣‍♀️Row Each 12 minute interval as:6min at 18spm / 2K+20 (5K+15)4min at 22spm / 2K+16 (5K+11)2min at 26 spm / 2K+9 (5K+4)Effort Guide = 6-8Speech = Not constant - but should be ok❗ This is a solid MID workout. You'll feel it's nice and easy to start because of the 6 mins at 18spm - but by the time you get through the next 6 minutes - and then factor in the

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51:09

Ep 171 - 5K Rowing Plan - Week 5 Session 4 - 2 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/12

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 4 is 2 x 19mins (varied) with 1:30 rest 🚣‍♀️Each 19 minute interval will be rowed as: 4min at 18spm / 2k+20 (5K+15) pace3min at 20spm / 2k+28 (5K+13) 2min at 22spm / 2k+16 (5K+11)1min at 24spm / 2K+12 (5K+7)2min at 22spm / 2k+16 (5K+11)3min at 20spm / 2k+28 (5K+13) 4min at 18spm / 2k+20 (5K+15)Effort Guide = 5-6Speech = Comfortable (Apologies that I lose my voice though!!!)❗ This is a

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43:00

Ep 170 - 5K Rowing Plan - Week 5 Session 2 - 30 mins...

RowAlong - Indoor Rowing Workouts ·

2022/08/10

🚣 Week 5 Session 2 is 30 minutes at 18spm 🚣‍♀️For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-planPace Guide = 5K+15-17 (2K+20-22) Effort Guide = 5-6Speech = Comfortable❗ After session 1 - and with the upcoming Session 3 - PLEASE PLEASE don't push this session. Keep it at a very bottom tier. The moment you start to feel taxed by this at all, drop back a second in your pace. This is meant to help you recover, to build you base fitness - it's not meant to

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35:19

Ep 169 - 5K Rowing Plan - Week 5 Session 1 - 2 x 10...

RowAlong - Indoor Rowing Workouts ·

2022/08/08

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 1 is 2 x 10 mins with 3 min rests at 5K Stroke Rate 🚣‍♀️Pace Guide = 5K+1-3 (2K+6-8)Effort Guide = 7-8 Speech = Not constantInterval 1 - 5K +3 (2K+8) to keep MID TIER / Interval 2 - Faster only if still MID TIER❗ Like it says above - the important thing is to keep this a MID TIER workout. Remember. MID means HARD! But not maximum. So pace this so you'll be pushed, you'll be breathing very

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42:29

Ep 168 - 5K Rowing Plan - Week 4 Session 5 - 3 x...

RowAlong - Indoor Rowing Workouts ·

2022/08/06

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is 3 x 8 minute with 2:30 rests 🚣‍♀️But rather than a straight 8 minutes, this is how you'll row each interval: 6 minutes at 24spm / 2K+12 (5K+7)1 minute at 26spm / 2K+9 (5K+4)1 minute at 28spm / 2K+5 (5K pace)Repeat this for the second interval, but in the third - if you want to go max pressure for that last 28spm minute, then fill your boots. Go for it.Effort Guide = 7-8 (will end closer

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57:32

Ep 167 - 5K Rowing Plan - Week 4 Session 4 - 5 x 8mins

RowAlong - Indoor Rowing Workouts ·

2022/08/04

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣‍♀️Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm - 2 sec faster for 22spmEffort Guide = 5-6Speech = Mostly comfortable (the 22 may be slightly tougher)❗ A nice bumpy BOTTOM tier row. The 22spm section will obviously be slightly harder than the 18 that you start at - and the fact that you'll be rowing for a total of 40

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49:35

Ep 166 - 5K Rowing Plan - Week 4 Session 3 - 5 x 4mins

RowAlong - Indoor Rowing Workouts ·

2022/08/02

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is 5 x 4mins with 3 min rests 🚣‍♀️Pace Guide = 5K Pace (Around 2K+5)Effort Guide = 9-10 Speech = Very tough❗ This is a proper TOP tier workout. It's around the amount of total time you might do a 5K at (+/- a couple of minutes) ❗You'd think that the 3 minute rests are luxurious as such. But you're rowing at your average 5K time, which should be faster than you'd do most of the 5K test

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42:08

Ep 165 - 5K Rowing Plan - Week 4 Session 2 - 30 mins...

RowAlong - Indoor Rowing Workouts ·

2022/07/31

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 2 is 30 mins at 20spm 🚣‍♀️Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6Speech = Comfortable❗ Please please PLEASE keep this at a BOTTOM tier. Even if you have to back off 4 seconds to keep it simple, I want this to be bottom. Session 1 was tough - session 3 is a TOP tier, and this NEEDS to be a bottom tier. DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! ❗As always, follow me for

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46:29

Ep 164 - 5K Rowing Plan - Week 4 Session 1 - 8 x 3mins

RowAlong - Indoor Rowing Workouts ·

2022/07/29

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣‍♀️Pace Guide = 2K+6-8 (5K+1-3)Effort Guide = 7-8 Speech = Not constant❗ This is a MID workout that with ambitions to be a TOP. It exposes you to intensity through the 3 minute intervals. But the 1:30 rest will let you recover well enough for the next. That said, if you don't stick to the pace guide, you'll slip into TOP tier for

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30:42

Ep 163 - 5K Rowing Plan - Week 3 Session 5 - 20mins...

RowAlong - Indoor Rowing Workouts ·

2022/07/27

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 5 is 20 mins at 24 strokes per minute 🚣‍♀️Pace Guide = 2K+12 (5K+7)Effort Guide = 6-7 Speech = Not constant - but easier than most MID workouts❗ Where session for was a tougher BOTTOM workout, this MID workout in Session 5 is on the easier side. So they balance each other out. The 2K+12 pace for this is what still slips it into a MID workout - but at only 20 minutes, it shouldn't feel too

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41:37

Ep 162 - 5K Rowing Plan - Week 3 Session 4 - 30mins...

RowAlong - Indoor Rowing Workouts ·

2022/07/25

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣‍♀️Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec fasterEffort Guide = 5-7 Speech = Comfortable❗ This is one of the rare occasions where a BOTTOM tier workout has moments of feeling like a MID tier. But as you roll from the 24spm back into the 18spm again, it returns to a BOTTOM tier

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52:10

Ep 161- 5K Rowing Plan - Week 3 Session 3 - 20 x 1min...

RowAlong - Indoor Rowing Workouts ·

2022/07/23

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣‍♀️Pace Guide = MAX POWER each strokeEffort Guide = 9-10/10Speech = Not constant❗ This is a power overload session. I don't usually tell you to push the low rate stuff, but this is the exception - we're building power today - so go as hard as you can with every stroke at 20 strokes per minute ❗It's important that you do this safely. Make sure you are

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40:06

Ep 160 - 5K Rowing Plan - Week 3 Session 2 - 30 mins...

RowAlong - Indoor Rowing Workouts ·

2022/07/21

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 2 is 30mins at 20spm with 1 power stroke every minute 🚣‍♀️Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6Speech = Comfortable❗ There's just a little spice to the usual 30 minutes at 20spm with this workout. On every minute marker, you'll do one 'Power Stroke' - a stroke at full pressure, and full pull ❗The important thing here is to concentrate on that one stroke to get the technique

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44:46

Ep 159 - 5K Rowing Plan - Week 3 Session 1 - 5 x 5mins

RowAlong - Indoor Rowing Workouts ·

2022/07/19

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 1 is 5 x 5mins at 5K stroke rate (28spm for me) 🚣‍♀️Pace Guide = 5K + 1-3 - (around 2K+6-8)Effort Guide = 7-8 Speech = Not constant❗ This is a solid MID workout that adds to the intensity levels that we've been going through in week 1 and week 2. It's time to add a bit of intensity (this session) and a bit of power (session 3) this week If you don't stick to the pace guide, you'll slip

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45:48

Ep 158 - 5K Rowing Plan - Week 2 Session 5...

RowAlong - Indoor Rowing Workouts ·

2022/07/17

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 5 is 10min/4/10/4min at 20/24/20/28spm 🚣‍♀️Pace Guide = 2K + 18 / 12 / 18 / 6Effort Guide = 7-8 out of 10Speech = Not constant❗ This is a slap bang in the middle MID tier workout. The first 10 minutes will feel like a BOTTOM - then you'll spice it up a bit - then it'll be back down to 10 minutes feeling BOTTOM - then the finish will slip this into a MID workout. So it's not one that will

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40:14

Ep 157 - 5K Rowing Plan - Week 2 Session 4 - 30 mins...

RowAlong - Indoor Rowing Workouts ·

2022/07/15

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣‍♀️Pace Guide = 2K+20-22 / 18-20 (5K+15-17 / 13-15)Effort Guide = 5-6Speech = Comfortable❗ DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! I say it so much now, I'm selling a T-shirt on the Rowalong.com website with that on it. Seriously. After Session 3's intensity, this is a body-flusher. Use this row to re energise your system,

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55:42

Ep 156 - 5K Rowing Plan - Week 2 Session 3 - 10 x 2:30

RowAlong - Indoor Rowing Workouts ·

2022/07/13

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 3 is 10 x2:30 with 1:15 rests at 5k stroke rate 🚣‍♀️Pace Guide = 2K+5 (5k pace)Effort Guide = 9.5-10/10Speech = Tough❗ This is a TOP TOP workout. make sure to start at the pace suggested. Increase for the last five intervals if you can! I know I couldn't!! Apologies for all the heavy breathing!! ❗🚥If you want to programme your monitor as a 10 x 2:30 interval workout - remember to set the

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