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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

25:34

FIT Sprint Challenge Day 2 | Hit Your Target and...

RowAlong - Indoor Rowing Workouts ·

2024/12/31

Ready to get fitter and test your power? Today we're back with Day 2 of our sprint series, and things are getting spicy! Same 20-second max efforts, but now with 1m 50 rest periods. The challenge? Hit your Day 1 target numbers... or stop when you can't!⚠️ IMPORTANT: You MUST complete Day 1 first to set your target numbers! Without those numbers, this workout won't be as effective!Remember: Quality over quantity. It's better to complete 4 perfect sprints than 8 mediocre ones! 🎯Today's Session:⚡️

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36:21

5-Day Rowing Challenge - Day 1 - Setting your Target

RowAlong - Indoor Rowing Workouts ·

2024/12/29

DO YOU THINK YOU'RE FIT, fast and strong enough? No? Then ROW THIS SERIES! https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y Whether you're looking to crush your 500m time or improve your general fitness, this 5-day rowing machine series will transform you. And if you like the sound of that, this is even better: Each session is simple: just a 20-second max effort sprint followed by plenty of rest (10 times).Row Along with me as we start this one with a gentle warm-up, then

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4:10

Introduction to the 5-Day Sprint Rowing Series!

RowAlong - Indoor Rowing Workouts ·

2024/12/29

Tired of endless steady-state rowing? 💥 Shake it up with this 5-day sprint series https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y to get Fitter and Faster in no time. Whether you're looking to boost your sprint power or just want an exciting way to get fit, these 20-second max efforts will transform your rowing!This video is a short introduction to the main series.Want the secret to faster times AND better fitness? It's not always about long, slow distance. Join me for

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35:41

🔥 ROWBEATS: 5 x 20s Sprint Intervals | 30-Min Power...

RowAlong - Indoor Rowing Workouts ·

2024/12/22

🚀 UNLEASH YOUR POWER: THE ULTIMATE ROWING SPRINT WORKOUT!Ready to transform your fitness with just 30 minutes? This high-intensity RowBeats session combines explosive power with perfect recovery periods, set to energizing house beats. Perfect for ANY rowing machine - Concept2, Aviron, WaterRower, Peloton Row, and more!Why This Workout WORKS:Science-backed 20/40 sprint intervals for maximum power developmentPerfect rest periods to maintain peak performanceJust 20 seconds of work at a time - but make

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33:05

30-Minute CALORIE TORCHER 🔥 Low Impact Rowing...

RowAlong - Indoor Rowing Workouts ·

2024/12/20

🔥 THE BEST 30-MINUTE ROWING INTERVAL WORKOUT! This low-impact, structured indoor rowing session combines steady-state and power training for maximum efficiency and banging house music as you RowAlong with me. Perfect for Concept2, Aviron, WaterRower, or Peloton Row and More! Ready to enhance your rowing technique? This strategic interval workout includes:4-minute technique-focused warmup24 minutes of contrast intervals (2 mins @ 20spm / 2 mins @ 24spm)2-minute controlled cooldownEvery interval

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1:20:50

12 Rows of Christmas - 12 x 5 minutes - 60 Minute...

RowAlong - Indoor Rowing Workouts ·

2024/12/12

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 - 11 x 45 seconds - Rowing...

RowAlong - Indoor Rowing Workouts ·

2024/12/11

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 - 10 Power Fives - RowAlong workout

RowAlong - Indoor Rowing Workouts ·

2024/12/10

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 - 9 Minute Trilogy - RowAlong...

RowAlong - Indoor Rowing Workouts ·

2024/12/09

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 - 8 Stroke Rate Changes -...

RowAlong - Indoor Rowing Workouts ·

2024/12/09

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

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42:24

12 Rows of Christmas - 7 minutes Sprinting RowAlong...

RowAlong - Indoor Rowing Workouts ·

2024/12/07

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.❗ Get bonus content on

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44:35

12 Rows of Christmas - 6 Even Splits - Rowing...

RowAlong - Indoor Rowing Workouts ·

2024/12/06

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 - 5 x 10 Minute Intervals -...

RowAlong - Indoor Rowing Workouts ·

2024/12/05

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 - 4 Power Strokes - Rowing...

RowAlong - Indoor Rowing Workouts ·

2024/12/04

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

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41:27

12 Rows of Christmas - 3 TABATA 's - HISS / HIIT...

RowAlong - Indoor Rowing Workouts ·

2024/12/03

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 controlled, so still proper technique and strokes - but put everything you can into this. I row this at

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48:58

12 Rows of Christmas - 2 Fitness Boosters - RowAlong...

RowAlong - Indoor Rowing Workouts ·

2024/12/02

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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1:07:55

12 Rows of Christmas - 1 Spicy Start - RowAlong...

RowAlong - Indoor Rowing Workouts ·

2024/12/01

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace GuideRow 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info) ➔Effort = Starts at 6/10 - then 8-9/10➔Speech = Comfortable - then tough❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row -

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4:12

Introduction to the 12 Rows of Christmas 2024 -...

RowAlong - Indoor Rowing Workouts ·

2024/11/30

A quick introduction for those who want to do the 12 Rows of Christmas. The main workouts are the same as before, so don't be alarmed if they seem familiar! But I wanted to introduce this series again as there's a Facebook Group to go along with it: Facebook.com/groups/12rowsofchristmas - all about support and tracking how you're getting on with it. Good luck with this year's series! Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

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56:42

30 Days of 30 Minute Rows - Row 30 - MAX Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/30

Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows!🚣TOP Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K pace and faster (See below for 2K pacing info)➔Effort = 10/10➔Speech = Hard❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗00:00

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53:51

30 Days of 30 Minute Rows - Row 29 - Low Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/29

After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)➔Pace Guide = 2K+20 (See below for 2K pacing info)➔Effort = 5-10/10➔Speech = Comfortable❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗00:00

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