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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

Ep 155 - 5K Rowing Plan - Week 2 Session 2 - 3 x 13mins

RowAlong - Indoor Rowing Workouts ·

2022/07/11

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 2 is 3 x 13minutes with 90 second rests 🚣‍♀️18spm then 20spm then 18spmPace Guide = 2K+20-22 / 18-20 / 20-22Effort Guide = 5 to 6 Speech = Comfortable❗ This is just an normal, meat and potatoes bottom tier row. The most remarkable thing about this row is the amount of time I talk for at the end wrap up! ❗Frustratingly, the screen capture software I use to capture the ErgZone data glitched

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56:25

Ep 154 - 5K Rowing Plan - Week 2 Session 1 - 7 x 4mins

RowAlong - Indoor Rowing Workouts ·

2022/07/09

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30 rests 🚣‍♀️Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3)Effort Guide = 7-8 (will end closer to 9)Speech = Not constant❗ This is a solid MID workout that will feel HARD - but that's the point of a MID - it'll feel hard, but not MAX. But if you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint

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47:00

Ep 153 - 5K Rowing Plan - Week 1 Session 5 - 4 / 2 /...

RowAlong - Indoor Rowing Workouts ·

2022/07/07

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣‍♀️4mins done at 20spm2mins done at 28spm4mins done at 20spmPace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11) Effort Guide = 6-8Speech = Not constant❗ This is a MID tier workout with a sting. The 2 mins at 28 spm will be what makes this a hard workout. The 20spm at 2K+16 in itself isn't hard - but the change down from the 2 minute to th 4

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52:20

Ep 152 - 5K Rowing Plan - Week 1 Session 4 - 2 x 20 mins

RowAlong - Indoor Rowing Workouts ·

2022/07/05

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1 Session 4 is 20 minutes at 22spm (2 minute rest) 🚣‍♀️Pace Guide = 2K+16 to 18 (5K+11 to 13)Effort Guide = 5-6Speech = Comfortable❗ A long, slow bottom tier workout. The important thing here is NOT to push the pace. If anything, I'd rather you went slower to it felt very comfortable, and you make sure you complete it without pushing yourself. ❗Breaking it up into two chunks will help it feel less

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46:40

Ep 151 - 5K Rowing Plan - Week 1 Session 3 - 12 x 2mins

RowAlong - Indoor Rowing Workouts ·

2022/07/03

For full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/500om-plan🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️Pace Guide = 5K pace or better (2K+5-6)Effort Guide = 9-10/10Speech = Not a lot!❗ This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6 ❗The point of this workout is that it will feel tough. Don't shy away from it. You

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52:01

Ep 150 - 5K Rowing Plan - Week 1 Session 2 - 4 x 10...

RowAlong - Indoor Rowing Workouts ·

2022/07/01

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️Pace Guide = 2K+20/18 (5K+15/13)Effort Guide = 5-6 Speech = Comfortable❗ A simple low rate / slow interval row to build your base fitness. As such, there's no warm up on this one - so do some light rowing while i go through the description if you're missing a warm-up ❗DO NOT push the pace faster than the guide here. It's easy to

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47:09

Ep 149 - 5K Rowing Plan - Week 1 Session 1 - 6 x 4...

RowAlong - Indoor Rowing Workouts ·

2022/06/29

For full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣‍♀️Pace Guide = 2K+6-8 (5K+1-3)Effort Guide = 7-8 (will end closer to 9.5-10/10)Speech = Not constant❗ This is a solid MID workout. If you're unsure of the pace range, start at the bottom end and try to go faster. ❗The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you

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55:10

Ep 148 - 5K Rowing Plan - Prologue - 40mins at 20spm

RowAlong - Indoor Rowing Workouts ·

2022/06/27

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6 Speech = OKCards on the table. I messed up and recorded this as Workout 1. It wasn't until I was done that I remembered W1S1 was a MID Tier workout - not a bottom tier!! Which is why I've called this a Prologue. It kind of makes sense anyway, as I go right to the beginning in terms of assuming you've never watched any

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9:13

Ep 147 - Introduction to the 5K Indoor Rowing Plan,...

RowAlong - Indoor Rowing Workouts ·

2022/06/27

I'm about to start uploading the audio from the 5000m Rowing Plan I made back in September 2020. This is a quick introduction to it, including a quick chat about the importance of baseline testing. It's only 8 minutes or so long, so you may want to strap in and do a slow row while you listen to it. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

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47:21

Ep 146 - 5/4/3/2/1/2/3/4/5 min Rowing Workout - ”The...

RowAlong - Indoor Rowing Workouts ·

2022/06/23

Row 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me.🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣‍♀️Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again. ❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace. Going too fast

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49:01

Ep 145 - 30 mins plus 30 seconds calorie burner

RowAlong - Indoor Rowing Workouts ·

2022/05/31

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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56:20

Ep 144 - 30 minute RowAlong looking at speed generation

RowAlong - Indoor Rowing Workouts ·

2022/05/24

Speed comes in two ways - work on them in this simple but sweaty 30 minute rowRow 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

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1:00:05

Ep 143 - A Sting in the Tail - Rowing Machine Workout

RowAlong - Indoor Rowing Workouts ·

2022/05/09

RowAlong with me at a fitness building pace, then go fast! 🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣‍♀️➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5 ➔Effort = 5-6/10 - then 9/10➔Speech = Comfortable - then tougher - but only for 1 minute❗ There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your technique and flow on the machine. But then the 28spm lets you spread your wings and go fast. So for those that

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45:07

Ep 142 - 30 Minute Rowing Workout - The Narcissist...

RowAlong - Indoor Rowing Workouts ·

2022/05/01

RowAlong with me in this 30 minute fitness builder, while I RowAlong with myself! ➔Pace Guide = 2K+18 pace➔Effort =5-6/10➔Speech = Comfortable❗ This is a simple fitness building workout. But this time, I wanted in on the action - so I loaded up an older RowAlong video, and Rowed along with myself. So the audio from the main session is from a video I made 2 years ago. It'll make sense when you do it... ❗🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA

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37:35

Ep 141 - 20 minute Rowing Workout - Slow and Fast -...

RowAlong - Indoor Rowing Workouts ·

2022/04/29

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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58:35

Ep 140 - 3/2/1min x 5 Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/24

Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout🚣5 x 6 minutes with 2 minute rests 🚣‍♀️➔Pace Guide3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort)➔SpeechEasyHarderTough❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs

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34:50

Ep 139 - 20 Minute Build Me Up Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/12

Are you new to rowing, or coming back from injury? This 20 minute RowAlong will help build up your fitness as part of my Build Me Up series.🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣‍♀️➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. ➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's.❗ This Build Me Up series of indoor rowing

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30:12

Ep 138 - 15 Minute Build Me Up Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/11

Are you new to rowing, or coming back from injury? This 15 minute row will help build up your fitness as part of my Build Me Up series.🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣‍♀️➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times. ➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's.❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time

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27:23

Ep 137 - 12 Minute Build Me Up Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/10

Are you new to rowing, or coming back from injury? This 12 minute row will help build up your fitness as part of my Build Me Up series.🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4➔Effort = 6/10 then 8/10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's.❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough

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24:34

Ep 136 - 10 Minute Build Me Up Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/09

Are you new to rowing, or coming back from injury? This 10 minute row will help build up your fitness as part of my Build Me Up series.🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣‍♀️➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this).➔Effort = 6-8/10➔Speech = Comfortable - may be a little tougher for the 28's.❗ This Build Me Up series of indoor rowing workouts is all about

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