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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

22:22

Ep 135 - 7 Minute Build Me Up Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/08

Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣‍♀️➔Pace Guide = Just enough to be out of breath, but not exhausted Add in one "power stroke" every 30 seconds➔Effort = 6-8/10➔Speech = Comfortable❗ 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 effort that you

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21:10

Ep 134 - 5 Minute Build Me Up Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/07

Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series.🚣2 Minute warmup / 5 minute Row / 2:30 cool down. 🚣‍♀️➔Pace Guide = Just enough to be out of breath, but not exhausted➔Effort = 6-8/10➔Speech = Comfortable❗ 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 effort that you know you're getting a workout - but not so

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1:13:33

Ep133 - Row off Beer with a Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/06

1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them. Row:4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info)3 Minutes RestDo this 8 times ❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but

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42:16

Ep 132 - April 2022 CTC Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/04/04

This challenging row is tough - but you'll get a great rowing workout from it. After a 5 minute Warmup:Row 3 minutes at 27spm1 minute RestRow 3 Minutes at 30spm1 minute RestRo3 3 Minutes at 33spm1 minute RestRow 3 Minutes at 30spm1 minute RestRow 3 minutes at 27spmAll intervals from a standing start. Hopefully, as you RowAlong with me, and try to match my stroke rate, that'll help you get to the specific rates for each interval.This is the April 2022 Cross Team Challenge event (c2ctc.com) - but even

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1:51:39

EP131 - Row Like Football (Soccer)

RowAlong - Indoor Rowing Workouts ·

2022/03/31

Row for 90 minutes to feel like you're playing a football match in this rowing workout.2 x 45 minute intervals with 3 minutes rest. 🚣Row 1 minute at an easy pace (around 20spm - 5/10 effort or 2K+22 ish)Row 15 seconds at a fast rate and pace (around 30spm and 2K+5)🚣‍♀️❗ The point of this row is that it follows the action of a match - 1 minute just mooching around you part of the pitch, then the ball comes to you - and you have to explode to life. So it's important to find the right match of paces

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22:47

Ep130 - Rowing Gym Workout - Rowing and Squats

RowAlong - Indoor Rowing Workouts ·

2022/03/29

If you use the rowing machine in the gym for cardio, this row will give you a great workout.After a warmup: Row 2 minutes at 7/10 effort (2K+12 if you know your training pace)Hold a squat position for 30 secondsDo this 5 times. ❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your

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51:06

Ep 129 - Row off Chocolate Cake - Sprint Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/03/21

Row off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣‍♀️➔Pace Guide = 2K Rate and Pace (see below to 2K pace info)➔Effort = 9-10/10 all the way!➔Speech = Tough. Very tough. ❗ Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style of row, you'll continue to raise the calories burned in the rest periods too. ❗🚥Either use Ergzone to

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51:19

Ep 128 - Rowing like a Squash Match - HIIT Workout

RowAlong - Indoor Rowing Workouts ·

2022/03/18

This High Intensity Interval Training row will provide off-court cardio training for Squash as well as helping indoor rowers. ❗ Row 4 strokes fast and hard then 2 strokes easy - repeat for 30 seconds. That's one point. Rest for 10 seconds. Go again. ❗3 Sets - 15 points each - that makes: 10 Minutes x 3 with 90 seconds rest between. And don't worry, this row isn't just for people training their off court cardio for squash, it's an amazing high intensity muscle and cardio workout for your rowing

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53:16

Ep 127 - Row Off a Cookie - RowAlong Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2022/03/14

Rowing is great for burning calories. In this RowAlong workout, I row long enough to burn off the calories in a M&S white chocolate chip cookie (yum!!). Spoiler alert, it takes 31:23 seconds. So join me for this rowing workout, and if you put in the following intensity level, you'll burn close to the 319 calories that I did too. ❗❗❗ Row at 20 strokes per minute and at 5-6/10 effort (where 1/10 is sitting on the couch, and 10/10 is a max sprint. If you have a 2K Training pace it is 2K+18 sec (If you

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49:42

Ep 126 - Row Like Golf - Indoor Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2022/03/10

Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here.30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course. A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart) A par 5 is one, one, three. A par 3 is one, one, one. And we'll be playing 'TPC Sawgrass' ❗Finish with 2 minutes steady pace (Walk back to the

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52:32

Ep 125 - 8 x 2 minutes with 2 minute rests - TOP...

RowAlong - Indoor Rowing Workouts ·

2022/02/23

Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between🚣TOP/MAX tier on the Intensity Pyramid🚣‍♀️➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info)➔Effort = 10/10➔Speech = Even I had to stop talking at times in this one...❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick

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55:40

Ep 124 - The Best Row if you have Low Motivation to Row

RowAlong - Indoor Rowing Workouts ·

2022/02/16

A bit of a double reason for this one - I let the Podcast drift for the past couple of months after finishing the 12 Days of Christmas as I picked up Covid. And the brain fog it left me with meant I just kept on forgetting things. Like this podcast!!! But I'm back. And with a great row for if you keep losing motivation to get back on the rowing machine, because you can use this row to get back on. 🚣A bit of everything on the Intensity Pyramid🚣‍♀️For those who ARE motivated to row - this workout

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1:21:28

12 Rows of Christmas - 12 x 5 mins (60 mins with no...

RowAlong - Indoor Rowing Workouts ·

2021/12/24

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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45:07

12 Rows of Christmas - 11 x 45 Seconds Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/12/23

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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47:44

12 Rows of Christmas - 10 Power Fives - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/12/22

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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53:38

12 Rows of Christmas - 9 Minute Trilogy

RowAlong - Indoor Rowing Workouts ·

2021/12/21

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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48:31

12 Rows of Christmas - 8 Stroke Rate Changes -...

RowAlong - Indoor Rowing Workouts ·

2021/12/20

12 Rows of Christmas:8 Stroke Rate Changes - RowAlong workouthttps://youtu.be/Fh0VHEVGq0sRow 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

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43:02

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

RowAlong - Indoor Rowing Workouts ·

2021/12/19

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's 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.❗I've tried something new

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45:14

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

RowAlong - Indoor Rowing Workouts ·

2021/12/18

12 Rows of Christmas:6 Even Splitshttps://youtu.be/Fh0VHEVGq0sA simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same? 🚣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

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1:11:04

12 Rows of Christmas - 5 x 10 minute Intervals -...

RowAlong - Indoor Rowing Workouts ·

2021/12/17

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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