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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

49:41

30 Days of 30 Minute Rows - Day 15 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/16

Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID intensity Workout🚣‍♀️➔Pace Guide = Start at 2K+15 or faster➔Effort = Starts at 4/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end! *** It's Bon Jovi day - we're half way there! (Wait for the end for a very special tribute). And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to

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46:56

30 Days of 30 Minute Rows - Day 14 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/15

Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣BOTTOM intentisty row 🚣‍♀️➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = Comfortable*** As day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I have a light tweak to my intercostals, I'm likely to do that tomorrow instead..***This was done live on Ergrace. So you'll notice a few references to it, and this is the reason

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48:57

30 Days of 30 Minute Row - Day 13 - Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/11/14

Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.🚣MID intentisty row 🚣‍♀️➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase➔Effort = 6/10 (climbs to 7/10)➔Speech = Slightly less comfortable than bottom tier*** This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near

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47:13

30 Days of 30 Minutes - Day 12 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/13

minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.🚣BOTTOM intentisty row 🚣‍♀️➔Pace Guide = 2K+16-18 - don't stress pace for the 15s➔Effort = 6/10➔Speech = Comfortable*** 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for

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51:22

30 Days of 30 Minutes - Day 11 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/12

10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout.🚣TOP intentisty row 🚣‍♀️➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10➔Effort = 2/10 then 10/10➔Speech = Comfortable then VERY hard.*** This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last

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50:18

30 Days of 30 Minutes - Day 10 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/11

30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.🚣BOTTOM intentisty row 🚣‍♀️18/20/22/20/18spm x 3➔Pace Guide = 2K+20/18/16/18/20➔Effort = 5-6/10➔Speech = Comfortable*** The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***🚥You can use Ergzone to programme your

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47:12

30 Days of 30 Minutes - Day 9 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/10

Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)🚣MID intentisty row 🚣‍♀️➔Pace Guide = 2K+16 (Then 30 seconds fast)➔Effort = 7/10➔Speech = Getting tough*** 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***🚥You can use Ergzone to programme your concept 2 PM5 monitor,

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47:17

30 Days of 30 Minutes - Day 8 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/09

Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it.🚣BOTTOM intentisty row 🚣‍♀️Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times)➔Pace Guide = 2K+18 (Then power strokes)➔Effort = 5-6/10➔Speech = Comfortable*** Only add in the power strokes if you feel like you've got the energy to do so. Session 7 may have been a tough one for you - so if you want to just stick to 2K+18 pace the whole way through to make

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45:50

30 Days of 30 Minutes - Day 7 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/08

Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP intensity row (if you follow me) 🚣‍♀️➔Pace Guide = 2K+12 for the 24spm - or whatever you want➔Effort = 8-10/10➔Speech = Tough*** The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.***This was streamed live

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47:16

30 Days of 30 Minutes - Day 6 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/08

Change up a 20spm row by dropping to a VERY low stroke rate every 5:30🚣Bottom Intensity Row 🚣‍♀️➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm➔Effort = 5/10➔Speech = Comfortable*** The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.***Back to the traditional GFX on this one as I had time to

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49:25

30 Days of 30 Minutes - Day 5 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/06

Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣‍♀️➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20➔Effort = 5/10➔Speech = Comfortable*** After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness ***A massive endorphin rush is the reward

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46:28

30 Days of 30 Minutes - Day 4 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/05

Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣‍♀️➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20➔Effort = 5/10➔Speech = Comfortable*** After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness ***🚥You can use Ergzone to programme your

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42:40

30 Days of 30 Minutes - Day 2 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/04

Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique.🚣BOTTOM Intensity Row 🚣‍♀️➔Pace Guide = 2K+20-22➔Effort = 5/10➔Speech = Comfortable❗ I do this strapless in on order to help iron out some issues with my technique. If you're going to try it, and you've never done it before, I recommend loosening the straps, rather than taking your feet out totally. That way, if you get it wrong and are about to fly

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46:30

30 Days of 30 Minutes - Day 3 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/04

Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times.🚣This row gets the red chilli, as it's a TOP intensity row. 🚣‍♀️➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5➔Effort = Soft = 3/10 - Hard = 10/10➔Speech = Comfortable - then gasping for air.*** This row is all about the 1 minute efforts. I'd usually programme this as 1 minute with 2 minutes total rest. And for me, the lack of complete rest showed very early on. My aim

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44:37

30 Days of 30 Minutes - Day 1 - RowAlong

RowAlong - Indoor Rowing Workouts ·

2021/11/02

Kicking off my 30 days of 30 minute long Indoor Rowing Workouts, this one alternates 3 minutes at 24spm and 3 mnutes at 20spm🚣MID Intensity Row 🚣‍♀️➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18➔Effort = 7-8/10 then 5=6/10➔Speech = A little tough, then easy❗ There's nothing too taxing about this row. Just stick to the pace guide, and it'll be tough - but not unmanageable. ❗🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-1 under the RowAlong track. I've not

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45:22

Ep 91 - 30 minute Rowing Machine Workout - 4min Low...

RowAlong - Indoor Rowing Workouts ·

2021/10/01

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace❗

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51:32

Ep 90 - 36 min Indoor Rowing Workout - change rate...

RowAlong - Indoor Rowing Workouts ·

2021/09/14

Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again. 🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate increases.➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5

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1:02:44

Ep 89 - 10 x 4 mins - Pick your Intensity

RowAlong - Indoor Rowing Workouts ·

2021/09/02

From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)!🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣‍♀️➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info)➔Medium Intensity:

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42:52

Ep 88 - 10 x 2 mins - Pick your Intensity

RowAlong - Indoor Rowing Workouts ·

2021/08/24

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)➔Bottom Tier Intensity: Row at 2K+12 pace➔MID Tier Intensity: Row at 2K+8 pace➔TOP Tier Intensity: Row HARD - around 2K+4 pace(Info about what

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43:12

Ep 87 - 30 min Indoor Rowing Workout - Pick your...

RowAlong - Indoor Rowing Workouts ·

2021/08/20

From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute. ➔Bottom tier intensity - 2k+18➔Mid tier intensity - 2k+ 15➔Max intensity - Go as far as you can❗ One row, four different ways to row it. You'll probably find that the intensity level of the Beginner and Bottom Tier rows is pretty much the same -

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