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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

52:40

30 Days of 30 Minute Rows - Row 28 - MAX Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/28

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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54:25

30 Days of 30 Minute Rows - Row 27 - MID Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/27

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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53:03

30 Days of 30 Minute Rows - Row 26 - LOW Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/26

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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52:39

30 Days of 30 Minute Rows - Row 25 - MID Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/25

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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54:15

30 Days of 30 Minute Rows - Row 24 - Low Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/24

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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50:42

30 Days of 30 Minute Rows - Row 23 - MAX Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/23

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!🚣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 10 through this workout, your

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55:05

30 Days of 30 Minute Rows - Row 22 - LOW Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/22

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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53:33

30 Days of 30 Minute Rows - Row 21 - MID Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/21

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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53:00

30 Days of 30 Minute Rows - Row 20 - Low/Mid Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/20

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm🚣BOTTOM or MID 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,

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51:38

30 Days of 30 Minute Rows - Row 19 - Medium Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/19

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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53:25

30 Days of 30 Minute Rows - Row 18 - Low Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/18

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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52:29

30 Days of 30 Minute Rows - Row 17 - MAX Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/17

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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49:43

30 Days of 30 Minute Rows - Row 16 - LOW Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/16

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️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 = ComfortableThe rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight

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52:11

30 Days of 30 Minute Rows - Row 15 - MID Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/15

A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+15 or faster➔Effort = Starts at 7/10 - ends at 8/10➔Speech = Won't be constant. Tough by the end!It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't

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49:51

30 Days of 30 Minute Rows - Row 14 - ANY Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/14

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series.Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣‍♀️➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = ComfortableAs 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

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50:08

30 Days of 30 Minute Rows - Row 13 - MID Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/13

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the seriesBreak 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️➔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 tierThis is a simple row, but the ramp up in exertion, and then the rest of

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50:48

30 Days of 30 Minute Rows - Row 12 - Low Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/12

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+16-18 - don't stress pace for the 15s➔Effort = 6/10➔Speech = Comfortable15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You

en

50:03

30 Days of 30 Minute Rows - Row 11 - MAX Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/11

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series10 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 Tier row on my Intensity Pyramid🚣‍♀️➔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

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50:38

30 Days of 30 Minute Rows - Row 10 - Low Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/10

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Alternate 18/20spm every two minutes➔Pace Guide = 2K+20/18➔Effort = 5-6/10➔Speech = ComfortableThe 2 minutes really do make this one rocket past. It gives a chance to think about body positions and technique -

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52:35

30 Days of 30 Minute Rows - Row 9 - HARD Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/09

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the seriesBreak up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+16 (Then 30 seconds fast)➔Effort = 7/10➔Speech = Getting tough22spm 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

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