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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

47:37

12 Rows of Christmas - 4 Power Strokes - Indoor...

RowAlong - Indoor Rowing Workouts ·

2021/12/16

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 borken 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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42:05

12 Rows of Christmas - 3 Tabatas - Indoor Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2021/12/15

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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49:36

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

RowAlong - Indoor Rowing Workouts ·

2021/12/14

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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1:08:34

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

RowAlong - Indoor Rowing Workouts ·

2021/12/13

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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38:35

RA 85 - Awesome Power Building Rowing Machine Workout...

RowAlong - Indoor Rowing Workouts ·

2021/12/08

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️5 x 3:30 with 2 min rests - at 24 strokes per minute➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)➔Effort = 8/10 - will climb to 10/10➔Speech = Hard.❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these

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48:53

30 Days of 30 Minute Rows - Day 30 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/12/01

Hit top end pace 30 times in this interval workout over 30 minutes. Open your wings and fly at 30 strokes per minute! 🚣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 inthat 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

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51:10

30 Days of 30 Minute Rows - Day 29 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/30

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!.❗🚥You

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49:03

30 Days of 30 Minute Rows - Day 28 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/29

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.🚣TOP Tier row on my Intensity Pyramid🚣‍♀️Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm(SPM+ Strokes per minutes)➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info➔Effort = 5-10/10➔Speech = Comfortable to start, then harder - then HARD!❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of

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49:47

30 Days of 30 Minute Rows - Day 27 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/28

Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm🚣MIDTier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.➔Effort = 5-9/10➔Speech = Comfortable to start, then harder - then easier, then HARD!❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason -

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51:26

30 Days of 30 Minute Rows - Day 26 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/27

Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K + 18 (don't stress about pace for the 15's)➔Effort = 5-6/10➔Speech = Breathing a little harder, but ok to speak❗ The 20spm part of this row should be 'bread and butter' for you. But the 15spm may slightly knock you out of your comfort zone. It's about slowing down the recovery to allow yourself to develop the right flow between the phases

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48:24

30 Days of 30 Minute Rows - Day 25 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/26

Get the best of both worlds in this row by rowing slow, then a short sprint.🚣MID Tier row on my Intensity Pyramid🚣‍♀️Row for 4:30 at 22 strokes per minute then 30 seconds sprint 6 times.➔Pace Guide = 2K + 15-16 - then 2K pace or better➔Effort = 6/10 then 9-10/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint

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48:09

30 Days of 30 Minute Rows - Day 24 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/25

This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Change every two minutes from 18/20/22/20/18 strokes per minute➔Pace Guide = 2K + 20/18/15/18/20 x 3➔Effort = 5-6/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase

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46:51

30 Days of 30 Minute Rows - Day 23 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/24

Get your push on and get that pace up one minute at a time on the rowing machine🚣TOP Tier row on my Intensity Pyramid🚣‍♀️Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time❗ This is about using your legs to push the pace up for you. With only 60 seconds x

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49:15

30 Days of 30 Minute Rows - Day 22 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/23

Make a low stroke rate row a challenge by covering the pace on your monitor🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! ➔Pace Guide = Start at 2K+18-20 (hopefully!)➔Effort = 5 or 6/10 ➔Speech = Out of breath a bit, but comforttable❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm

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45:35

30 Days of 30 Minute Rows - Day 21 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/22

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST🚣MID Tier row on my Intensity Pyramid🚣‍♀️4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!❗ The 4 minute intervals make this a

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50:28

30 Days of 30 Minute Rows - Day 20 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/21

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it

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50:04

30 Days of 30 Minute Rows - Day 19 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/20

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, should end ok again❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep going. But

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46:41

30 Days of 30 Minute Rows - Day 18 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/19

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+20-22➔Effort = 5/10 (push as hard as possible on the 5 power strokes)➔Speech = Comfortable, even with the power strokes❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at

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48:57

30 Days of 30 Minute Rows - Day 17 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/18

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️➔Pace Guide =15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or faster➔Effort = Starts at 5/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end! ❗ This one sneaks up on you. The easy start

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49:53

30 Days of 30 Minute Rows - Day 16 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/17

Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row🚣BOTTOM intensity Workout🚣‍♀️Row at 18/20/22/18/20/22spm - changing every 5 minutes➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases➔Effort = 5-10/10➔Speech = Comfortable*** The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace ***🚥You can use Ergzone to

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