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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

55:30

Ep 66 - 2K Plan Week3 S1 - 12min x 3 Fitness Building...

RowAlong - Indoor Rowing Workouts ·

2021/06/10

Build your fitness without realising it by breaking up a 36 minute indoor rowing workout into three 12 minute intervals. RowAlong with me in this one on one class workout.🚣 Row 3 x 12min with 1min rests at 20 strokes per minute 🚣‍♀️➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable❗ You'll be amazed at how quickly time will go by when breaking the longer row into 3 chunks. The 1 minute rests are just enough to bring your heart rate down to keep this an foundation / fitness building

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41:23

Ep 65 - 2K Plan Week2 S6 - 27 minute HARD effort...

RowAlong - Indoor Rowing Workouts ·

2021/06/08

This is a hard effort row that you'll need to work at to complete, but won't feel like you can't complete🚣 After a 4minute warmup, row 27 minutes at 25 strokes per minute🚣‍♀️➔Pace Guide = 2K+12-14 (see below for 2K pace information)➔Effort = 7-8/10➔Speech = Not constant❗ This is a solid MID workout in my three tier (Bottom/Mid/Top) structure. You'll have to push to hold the pace, but you won't feel like you can't finish if you stick to the pace guide of 2K+12-14. ❗As for the 25spm thing - I

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45:19

Ep 64 - 2K Plan Week2 S5 - 4mins + 1 min power...

RowAlong - Indoor Rowing Workouts ·

2021/05/30

This is a BOTTOM tier row that will push your muscles.🚣 Row 4min at 20spm then 1min at 15spm - keeping to the same pace for both. (Do this 6 times) 🚣‍♀️➔Pace Guide = 2K+18 (see below for 2K training pace info)➔Effort = 5-6/10 (more like 7/10 for the Power Strokes)➔Speech = Comfortable❗ This one does get tougher from a muscle point of view. Pushing 15spm but holding 2K+18 needs a good amount of power (as I realised during the first time doing this) So for some of you, it may dip into a MID tier

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1:03:13

Ep 63 - 2K Plan Week2 S4 - 1/2/3/4/3/2/1 mins at 2K...

RowAlong - Indoor Rowing Workouts ·

2021/05/21

This top tier (what I call max effort) workout will slash lots of time off your 2K score if you do it right. In fact, if you mix it up with some of the longer, low rate rows - I'd say that this is the only race pace workout you'd ever need to do in order to improve your 2K time. 🚣 Row 1/2/3/4/3/2/1 mins at your 2K Rate and Pace 🚣‍♀️➔Pace Guide = 2K average pace (see below for info on this)➔Effort = 9-10/10➔Speech = Very tough!!The key to this workout is the rests. After all, you're going to be

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55:59

Ep 62 - 2K Plan Week2 S3 - 5 x 7mins Fitness Boosting...

RowAlong - Indoor Rowing Workouts ·

2021/05/14

A core fitness building pyramid row which rises and falls in intensity. 🚣 5 x 7 minutes at 18/20/22/20/18spm with 1 minute rests🚣‍♀️➔Pace Guide = 2K+20-22 for 18spm - add two seconds for each rate increase (then take them off again) - For more about 2K training pace, see below.➔Effort = 5-6/10➔Speech = Comfortable❗ How you start this row will affect the intensity. If this is a standalone workout, you may want to start at 2K+20 for the 18spm (taking you to 2K+18 and 2K+16) but if you're using

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1:04:40

Ep 62 - 2K Plan Week2 S2 - 8 x 4 mins - HARD!!

RowAlong - Indoor Rowing Workouts ·

2021/05/12

This is a MID tier hardship training row that will make you work hard, but then give you a rest before going again. Great for building intensity endurance.🚣 8 x 4mins at 28spm with 3 minute rests 🚣‍♀️➔Pace Guide = 2K+5-6 (See below for 2K training pace info)➔Effort = 8/10➔Speech = Not constant❗ You may want to sit on the slower (+6) end of the pace guide for the first 4 intervals. The aim is to make sure to at least hold your pace throughout. If you think you've got it in you to go faster for the

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51:42

Ep 61 - 2K Plan Week2 S1 - 40mins at 18spm - Fitness...

RowAlong - Indoor Rowing Workouts ·

2021/05/08

A fitness building rowing workout which gives you time to work on technique🚣 40 minutes 18spm 🚣‍♀️➔Pace Guide = 2K+20-22➔Effort = 5-6/10➔Speech = Comfortable❗ The big difference here, is that I've made the mistake of believing I'm interesting. The first 10 minutes of this row is a brief run-down of technique. But then for the next 30 minutes, I go through the first part of my story as a rower. I'll pop up every now and then with a reminder on technique - but mostly, this one is quite selfishly,

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36:42

Ep 60 - 2K Plan Week1 S6 - 24mins at 24spm - Hard -...

RowAlong - Indoor Rowing Workouts ·

2021/04/22

A hard, tempo row that will leave you able to go faster for longer on the rowing machine🚣 Row 24 minutes at 24 strokes per minute 🚣‍♀️This is a MID Tier workout on the Intensity Pyramid - which means it's a hard workout - but it won't push you into total exhaustion (that would be a TOP tier) but it IS a lot harder than a recovery / fitness building BOTTOM tier row. ➔Pace Guide = 2K+12 (see below for 2K pace guide info)➔Effort = 7-8/10➔Speech = Not contstant❗ At 2K+12 - this row is about

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59:28

Ep 59 - 2K Plan Week1 S5 - 4 x 10mins Fitness...

RowAlong - Indoor Rowing Workouts ·

2021/04/19

A fantastic calorie burning, fitness building row - broken down into 4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minutes!!'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣 4 x 10mins with 90 second rests at 20 strokes per minute 🚣‍♀️➔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 chance to

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59:01

Ep 58 - 2K Plan Week1 S4 - 8 x 2mins Indoor Rowing...

RowAlong - Indoor Rowing Workouts ·

2021/04/13

Near maximum effort indoor rowing machine workout to build speed and power.🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣‍♀️➔Pace Guide = 2K (see below for info about 2K Training Pace)➔Effort = 9-10/10➔Speech = Save your breath for the row!❗ Last time I did this session, it was with 3:30 rests. Those 30 seconds do make a difference - without them, the intensity kicks in a little earlier each time in the intervals. But this is important. The more you can "Embrace that Hardship" the

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57:22

Ep 57 - 2K Plan Week1 S3 - 2 x 20mins

RowAlong - Indoor Rowing Workouts ·

2021/03/24

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast. Fitness building BOTTOM Tier Rowing Machine Workout. Grow your base fitness and burn some

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1:11:23

Ep 56 - 2K Plan Week1 S2 - 10 x 3 mins at 2K+5 / 28spm.

RowAlong - Indoor Rowing Workouts ·

2021/03/16

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast. 🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5

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45:56

Ep 55 - 2K Plan Week1 S1 - 30 minutes 20spm with...

RowAlong - Indoor Rowing Workouts ·

2021/03/11

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast. ❗ A simple 30 minutes at 20spm - but at every 1 minute, I want you to do a POWER stroke, push with

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1:14:37

Ep 54 - Fitness and Strength building workout...

RowAlong - Indoor Rowing Workouts ·

2021/02/28

The Best All Round Rowing machine workout. 🚣 After a 4min warmup, row 4/3/2 mins (1min rests) 5 times at increasing intensities 🚣‍♀️➔Pace Guide = 2K+18 / +6 / +2 (or faster) See below for 2K Pace instructions➔Effort = 5/10 - 8/10 - 10/10➔Speech = Comfortable / tough / unlikely❗ By combining the fitness building low rate slow 4 minutes, with a power and strength building 3 minutes and finally speed 2 minutes to get that top end training, this workout gives you everything. The 1 min rests give you

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48:16

Ep 53 - 30min 18spm then 1 min at MAX

RowAlong - Indoor Rowing Workouts ·

2021/02/24

BOTTOM then TOP Tier Rowing Machine Workout🚣 4 min warm up - then Row 30 mins at 18spm - rest 2 mins - then row 1 min at MAX EFFORT🚣‍♀️ ➔Pace Guide = 2K+20 for 18spm - then PUT EVERYTHING IN for the 1 minute➔Effort = 5-6/10 - then 10/10➔Speech = Comfortable - then "You'll be lucky". ❗ This workout starts off as a standard fitness building, stroke grooving all round fantastic benefit, if not that exciting "30mins at 18spm / 2K+20 pace" (see below if you don't know what 2K+ pace is) but then after

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1:07:09

Ep 52 - The Perfect Row - 2mins x 20

RowAlong - Indoor Rowing Workouts ·

2021/02/16

The Perfect Rowing Machine Workout is a MID Tier intensity row. 🚣 4 min warmup then 20 x 2 minutes with 30 sec rest - alternating 20spm and 28spm 🚣‍♀️ ➔Pace Guide = 2K+18 / 2K+5 ➔Effort = 5-6/10 and 8-9/10 ➔Speech = Comfortable then hard!❗ I know I’m being very full of myself here by calling this The Perfect Row. But it really is. For experienced rowers, and new rowers alike, this row is just that – Perfect. ❗New rowers benefit in a few ways. First up – you’re only ever rowing for 2 minutes before

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47:32

Ep 51 - 2 x 15mins at 18 and 20 strokes per minute

RowAlong - Indoor Rowing Workouts ·

2021/02/13

BOTTOM Tier Rowing Machine Workout to build your engine and energy After a 4 minute warm up, row 2 x 15mins - 20spm and 18spm with 1 min restPace Guide = 20spm at 2K+18 / 18spm at 2K+20 (Scroll to the bottom of this description for an explanation of what 2K pace is)Effort = 5-6/10 for bothSpeech = Comfortable for both— This is a BOTTOM tier, core fitness / mitochondria building row that will build a strong foundation to allow you to go fast and hard in the TOP tier workouts. —It may not be the most

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44:46

Ep 50 - 30 min Rowing Machine Workout - Slow AND fast...

RowAlong - Indoor Rowing Workouts ·

2021/02/05

Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout 🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! 🚣‍♀️➔Pace Guide = 2K+18(20spm) and 2K+5(28spm) (See below for info)➔Effort = 5-6/10 and 8-9/10➔Speech = Not too bad - but the 28's will be tougher❗ This is "The Best of Both Worlds". A low rate 20spm row which lets you work on technique and develop base fitness, then a speed bump to let you work on your power and.... speed.. ❗This all evens out to a

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1:46:03

Ep 49 - 90 minute RowAlong - 20/24spm changing every...

RowAlong - Indoor Rowing Workouts ·

2021/01/29

Strap into whatever Indoor Rowing Machine you use - and get ready to burn a LOT of calories and sweat a lot while you join me for a 90 minute RowAlong. BOTTOM / MID / TOP Tier Workout - You effort changes with your starting paceRow 20spm for 6mins at 2K+18-22 Row 24spm for 6mins at 2K+12-15Repeat until end. Start on the slower end of the pace guide for an easier / fitness 'engine building' row - start on the faster end of the pace guide for performance gains.Apart from the first 20spm split, all of

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1:42:02

Ep 48 - 85 minute row 7/6/5/4/3/2/1(30) x 3

RowAlong - Indoor Rowing Workouts ·

2021/01/25

BOTTOM / MID / TOP tier workout - depends on your start pace for this 85 minute RowAlong Row the 85 minutes like this:7mins at 18spm and 2K+20-24 6mins at 20spm and 2 seconds faster 5mins at 22spm and 2 seconds faster 4mins at 24spm and 2 seconds faster 3mins at 26spm and 2 seconds faster 2mins at 28spm and 2 seconds faster 1mins at 30spm and 2 seconds faster Then 30 seconds - either stopped, and taking a rest - or just light recovery rowing - or start at the 18spm pace you did before. Then repeat

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