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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

1:19:24

Ep 86 - Talking Indoor Rowing with Wilson Lawrence -...

RowAlong - Indoor Rowing Workouts ·

2021/08/07

In February 2021, Wilson Lawrence (a Continuous Parsonal Development and Performance Coach) and I were talking about whether my Podcast could be expanded to include general conversations about Indoor Rowing with a vareity of different contributors.So, one Thursday night, we got together over Zoom and had a great chat - as a pilot to this idea. So strap into your machine, dial in 20 strokes per minute at 2K+18 and let our conversation keep you company. In the end though, this idea just couldn't take

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58:43

Ep 85 - The Best All Round Indoor Rowing Workout - 9...

RowAlong - Indoor Rowing Workouts ·

2021/08/02

This is one of the best rowing workouts you can do. Vary your stroke rate and intensity to give you the best of everything - technique / fitness / power - and one heck of a good workout! 🚣 9 x 4minutes - go through 20/24/28/24/20/24/28/24/20spm 🚣‍♀️➔Pace Guide = Start 2K+18 - increase 6 sec for 24 and 6 sec for 28spm (See below for info about 2K Pacing)➔Effort = 20spm - 5-6/10, 24spm - 7/10, 28spm - 8-9/10➔Speech = Comfortable / Tough / Don't try.❗ This is an amazing workout. It gives you

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2:14:28

Ep 84 - 2 hour Indoor Rowing Workout - RowAlong with...

RowAlong - Indoor Rowing Workouts ·

2021/07/24

Let me keep you company on a 2 hour row. Row at a pace you can manage, and I'll talk to you about technique, training ideas, how to stop your backside from hurting and what I'm having to eat afterwards! I split this row up into ten minute 'splits' - rowing them at 18 strokes per minute, then 20, then 22spm. Repeat that four times, and the 2 hours are up. You don't have to if you don't want to. Just pick a pace you know you can keep going for the 2 hours, and let me distract you to get to the end of

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42:36

Ep 83 - 2K Plan Week5 S6 - 30 mins at 18/20spm -...

RowAlong - Indoor Rowing Workouts ·

2021/07/23

Recover from a Time Time Trial or race, or just boost your fitness with this 30 minute stroke rate alternating row.🚣 30 mins - 18spm / 20spm every 5 minutes 🚣‍♀️➔Pace Guide = 2K+20 (then 2K+18) (see below for 2K info)➔Effort = 5-6/10➔Speech = Comfortable❗ Maybe you did the 2000m time trial the day before, and need a recovery row. Or maybe you're just on the lookout for a Fitness boosting workout that's a bit more interesting than the standard 20spm for 30 minutes. Well, this session if for you

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29:10

Ep 82 - 2K Plan Week5 S5 - 2000m Row paced for 8...

RowAlong - Indoor Rowing Workouts ·

2021/07/21

TOP TIER WORKOUT as you row a 2000m Time Trial🚣 After a 10 minute warmup, row 2000m as fast as you can! 🚣‍♀️Pace Guide = Hopefully faster than your current 2K pace.Effort Guide = 10/10Speech = Not likely!❗ This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗This Podcast contains me rowing the 2K to give a final result of 8 minutes. The YouTube video has pace guides

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35:17

Ep 81 - 2K Plan Week5 S4 - Race Preparation Row -...

RowAlong - Indoor Rowing Workouts ·

2021/07/18

Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race. This is being used as Week 5 Session 4 of the 2K Redux plan on this channel - but you can use it to prepare for any race or time trial. 🚣 After a 5 minute warmup, Row 1minute at 2K rate and pace - then 19 minutes at 18spm at 2K+20 pace🚣‍♀️➔Pace Guide = 2K - then 2K+20 (See below for 2K pacing info)➔Effort = 9/10 then 5/10➔Speech = Comfortable (apart from the

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54:25

Ep 80 - 2K Plan Week5 S3 - 5 x 7mins - As Intense...

RowAlong - Indoor Rowing Workouts ·

2021/07/16

Three different pace guides, three different intensities. This row is up to you. 🚣 5 x 7mins (1 min rests) at 20spm 🚣‍♀️➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)➔Effort = 5-6 / 7-8 / 9-10/10➔Speech = Comfortable / Tough / Unlikely❗ If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. ❗But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout

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37:19

Ep 79 - 2K Plan Week5 S2 - 7/5/3/1mins - Hard or...

RowAlong - Indoor Rowing Workouts ·

2021/07/14

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+1226spm at 2K+9 28spm at 2K+5 30spm at 2K+2

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43:18

Ep 78 - 2K Plan Week5 S1 - 30mins with Power...

RowAlong - Indoor Rowing Workouts ·

2021/07/12

Give yourself time to burn some calories while putting in some power and technique work with this 30 minute row. It may be the Bottom intensity on the Workout Pyramid - but it's TOP for importance.🚣 Week 5 Session 1 is 30mins at 18spm with Power Strokes every 5 minutes 🚣‍♀️➔Pace Guide = 2K+20➔Effort = 5/10➔Speech = ComfortableI didn't realise the software had linked back to the 20spm overlay, instead of 18spm. Trust me, it's meant to be 18spm at 2K+20. Sorry!! ❗ It's a simple row that will let

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46:58

Ep 77 - 2K Plan Week4 S6 - 30 minute power builder ...

RowAlong - Indoor Rowing Workouts ·

2021/07/10

Build power in your body by pushing the pace of this 30 minute row🚣 30 minutes at 20 strokes per minute - faster than normal 🚣‍♀️➔Pace Guide = 2K+15 or faster (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough, but you'll be able to speak❗ Usually, a 30 r20 would be done at 2K+18 pace. But by pushing this 3 seconds faster, it'll slip into a MID tier intensity, and give you a chance to build some power. If you want to go even faster for the last ten minutes, you have the option

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42:42

Ep 75 - 2K Plan Week4 S4 - Max Intensity Row 10/8/6...

RowAlong - Indoor Rowing Workouts ·

2021/07/08

Top intensity row to build your tolerance at high effort, ready for your 2000m time trial🚣 Row 10/8/6 mins with 2:30 rests at 28 strokes per minute🚣‍♀️➔Pace Guide = 2K+5➔Effort = 8-9/10➔Speech = Tough!❗ This workout really does take you to the TOP tier of the Intensity Pyramid. Where you'll start off each interval in a MID tempo state, as time goes on, you'll tip over into the TOP intensity, where you'll need to hold on in order to complete. And then there are two more intervals to go! ❗Follow me

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55:46

Ep 76 - 2K Plan Week4 S5 - 6 x 6min Fitness Boosting...

RowAlong - Indoor Rowing Workouts ·

2021/07/06

Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom!'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣‍♀️➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable❗ This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the

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42:05

Ep 74 - 2K Plan Week4 S3 - 30 minutes Calorie...

RowAlong - Indoor Rowing Workouts ·

2021/07/04

This 30 minute row at 20 strokes per minute will help you work on your rowing technique will building up your foundation fitness. A vital row to do. 🚣 Row 30 minutes at 20 strokes per minute at 2K+18 pace🚣‍♀️➔Pace Guide = 2K+18 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable❗ Stick to the 2K+18 pace here. If you want to go fast, add on a 1 minute max effort sprint at the end. It's important you don't push this one. Give yourself a chance to work on your stroke, and your base

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49:42

Ep 73 - 2K Plan Week4 S2 - 5 x 5 minute Hard...

RowAlong - Indoor Rowing Workouts ·

2021/07/03

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️➔Pace Guide = 2K+5 (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of

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53:10

Ep 72 - 2K Plan Week4 S1 - 2x20mins Fitness Boost

RowAlong - Indoor Rowing Workouts ·

2021/07/01

Build up your fitness and torch some calories in this sweaty but simple row on the machine🚣 2 x 20mins with 90 second rests🚣‍♀️➔Pace Guide = 2K+18 then 2K+20 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable❗ The first of these intervals will be done at 20 strokes per minute. Then to make sure you stay in that fitness building mode, the pace drops by 2 seconds, and the rate drops by 2 too. ❗It's a simple row that will just get you feeling like you've had a good long workout. But

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40:57

Ep 71 - 2K Plan Week3 S6 - 30 mins HARD ramp ups -...

RowAlong - Indoor Rowing Workouts ·

2021/06/29

Increase your pace and stroke rate every five minutes in this hard endurance rowing machine workout. 🚣 Row 30 mins - changing through 22/24/26/22/24/26spm every five minutes 🚣‍♀️➔Pace Guide = 2K+16 / +13 / +10 (see below for 2K pacing info)➔Effort = 7-8/10➔Speech = Comfortable❗ You go up through the stroke rates twice. So the 22spm is your lifeboat after the tough 26spm split. You'll come out of that feeling like you've had to push - and then you can use the next 22spm to 'recover' (if you can

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41:03

Ep 70 - 2K Plan Week3 S5 - 30 minute Sawtooth...

RowAlong - Indoor Rowing Workouts ·

2021/06/27

Row for 30 minutes, changing pace and stroke rate every 2 minutes to keep things interesting and build your skills and fitness with this Bottom Tier intensity row.🚣 30 minutes - change 18/20/22/20/18/20/22.... every 2 minutes 🚣‍♀️➔Pace Guide = 2K+20 / 2K+18 / 2K+18➔Effort = 5-6/10➔Speech = Comfortable❗ Splitting this row into 2 minute segments not only makes the 30 minutes go faster, but the skills that it'll build, being able to adjust your stroke rate and pace with it will make you a better

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52:28

Ep 69 - 2K Plan Week3 S4 - Max Effort Intervals -...

RowAlong - Indoor Rowing Workouts ·

2021/06/25

Increase your stamina at speed with this TOP training tier Max Effort rowing machine workout. 🚣 12 / 10 / 8 min with 3 min rests at 26spm🚣‍♀️➔Pace Guide = 2K+8-10 (see below for 2K training pace info)➔Effort = 8-10/10➔Speech = Tough! ❗ If you make sure to pace this right, it'll be a max effort workout, where you'll need to push hard to complete. Go too slow, it might just feel 8/10 the whole way. Go too fast, and you'll not be able to hold the 2K+8-10 window until the end❗This rowing machine

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51:42

Ep 68 - 2K Plan Week3 S3 - 32 min Fitness and Technique

RowAlong - Indoor Rowing Workouts ·

2021/06/24

Build your base fitness and work on your technique in this 32 minute, bottom training tier rowing workout.🚣 32 minutes at 20spm 🚣‍♀️➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = ComfortableThis is a simple 32 minute row at 20spm. But with a real focus on technique. I spend the first 8 minutes describing the technique - and then the rest of the row really getting you to focus on the body positions. Sometimes even holding the catch or the finish position for a couple of seconds to really help you

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1:07:42

Ep 67 - 2K Plan Week3 S2 - 10 x 3 min HARD intensity...

RowAlong - Indoor Rowing Workouts ·

2021/06/22

Maintain your power and pace with this HARD row. You'll hold an intense tempo pace that will make you need to hold on to finish. But you won't feel like you can't finish. 🚣 10 x 3min / 2min rests - at 28spm 🚣‍♀️➔Pace Guide = 2K+5➔Effort = 7-8/10➔Speech = Tough!❗ Make sure to hold 2K+5 all the way through. If you get to interval 7 and want to go faster, please do. But not so fast that you need to slow down under 2K+5 because you blew your fuel tank! ❗This row is tough - but it will get you used to

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