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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

51:06

30 Days of 30 Minute Rows - Row 8 - Low-ish Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/08

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the seriesRow 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️➔Pace Guide = 2K+12 for the 24spm - or whatever you want➔Effort = 8-10/10➔Speech = ToughThe 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

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49:47

30 Days of 30 Minute Rows - Row 7 - ANY Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/07

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the seriesRow 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️➔Pace Guide = 2K+12 for the 24spm - or whatever you want➔Effort = 8-10/10➔Speech = ToughThe 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

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49:44

30 Days of 30 Minute Rows - Row 6 - LOW Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/06

I'm re uploading these for folks doing the November challengesA great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the seriesChange up a 20spm row by dropping to a VERY low stroke rate every 5:30🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm➔Effort = 5/10➔Speech = ComfortableThe point of the 12spm is just to slow the stroke right down - which will reveal whether you

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50:39

30 Days of 30 Minute Rows - Row 5 - MID Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/05

A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the seriesA massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase➔Effort = 5/10 up to 8/10➔Speech = Comfortable, but climing up to toughRising up from the slower rates

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50:59

30 Days of 30 Minute Rows - Row 4 - LOW Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/04

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the seriesSlow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes. 🚣A BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20➔Effort = 5/10➔Speech = ComfortableAfter 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

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50:42

30 Days of 30 Minute Rows - Row 3 - MAX Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/03

I'm re-uploading these to help anyone doing the November challenges. A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the seriesBoy 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 Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5➔Effort = Soft = 3/10 - Hard = 10/10➔Speech =

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50:45

30 Days of 30 Minute Rows - Row 2 - Low Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/02

I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them!A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the seriesSlow 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 Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+20-22➔Effort = 5/10➔Speech = Comfortable❗ I do this

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51:34

30 Days of 30 Minute Rows - Row 1 - Medium Intensity

RowAlong - Indoor Rowing Workouts ·

2024/11/02

I'm re-posting these through November to help with the Fall Team Challenge. I hope you enjoy them!Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔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 - a bit like walking up stairs❗ There's nothing too taxing about this row. Just stick to the pace

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37:09

🔋Rowing for Fitness: 11-Min RowAlong Workout | for...

RowAlong - Indoor Rowing Workouts ·

2024/10/12

Join me for a complete 33-min RowAlong Workout: 9-min warmup, 11-min row, 13-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. ⏱️ Breakdown: 9-min warmup 11-min main rowing workout (mostly CSS with 1-min chunks at 22spm and 30-sec power intervals) 2-min cooldown 9-min stretching 🎯 Perfect for: Seniors seeking gentle exercise Beginners starting their fitness journey Anyone looking for

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47:22

18-Min Rowing Workout | Low Impact Fitness for...

RowAlong - Indoor Rowing Workouts ·

2024/10/08

Need a Rowing Workout that isn't about punishing yourself? Join me for a complete 40-min RowAlong Workout: 9-min warmup, 18-min row, 2-min cooldown, then 11:30 of stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR ⏱️ Breakdown:9-min gradual warmup18-min main rowing workout (3x: 3min at 20spm, 2min at 22spm, 1min

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42:06

Rowing for Fitness: 15-Min Progressive Workout | How...

RowAlong - Indoor Rowing Workouts ·

2024/10/05

Do you need a Rowing Workout that isn't about mashing yourself into the ground? Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 2-min cooldown then stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR ⏱️ Breakdown:9-min warmup15-min main rowing workout (3min CSS, 2min 22spm, 1min 24spm -

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42:02

🔋Rowing for Fitness: 15-Min Steady State Workout |...

RowAlong - Indoor Rowing Workouts ·

2024/10/01

🔋Rowing for Fitness: 15-Min Steady State Workout | How to Row for Recovery, Seniors, BeginnersJoin me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 12-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. ⏱️ Breakdown:9-min warmup15-min main rowing workout (7 min CSS, 1 min easy, 7 min CSS)2-min cooldown10-min stretching🎯 Perfect for:Seniors seeking gentle

en

42:28

Rowing for Fitness: 15-Min Workout + Warmup &...

RowAlong - Indoor Rowing Workouts ·

2024/09/28

Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 12-min cooldown and stretching. A perfect row for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine. Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR ⏱️ Breakdown:9-min warmup15-min main rowing workout working through 20/22/24spm chunks2-min cooldown 10-min stretching🎯 Perfect for:Seniors seeking gentle

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41:21

Rowing for Fitness: 12-Min Workout + Warmup &...

RowAlong - Indoor Rowing Workouts ·

2024/09/24

Join me for the fourth workout in my Rowing for Fitness series - a complete 30-min RowAlong Workout: 9-min warmup, 12-min row, 10-min cooldown and stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine.This workout introduces gentle stroke rate variations to keep you engaged while maintaining a focus on steady-state rowing. It's designed for all ages and fitness levels, promoting muscle engagement,

en

42:10

Rowing for Fitness: 15-Min Workout + Warmup &...

RowAlong - Indoor Rowing Workouts ·

2024/09/21

🚣‍♂️ Full Playlist: https://rb.gy/crwhqu 💪 RowAlong with me in a complete workout - 9 minute warmup, 15 minute workout then cooldown and stretching. No hard stuff, just Rowing for Fitness, perfect for seniors, beginners, and anyone seeking low-impact exercise to boost wellness, health, and longevity on any rowing machine.⭐These workouts are ideal for: ⭐Morning energy boostGentle fitness maintenanceRecovery daysBuilding endurance graduallyFull playlist here:

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41:41

🚣‍♀️ Rowing for Fitness: 12-Min Workout with...

RowAlong - Indoor Rowing Workouts ·

2024/09/17

🚣‍♀️ Rowing for Fitness: 12-Min Workout with Warmup & Cooldown for Seniors, Beginners and people recovering. A smooth, 12-min rowing workout with rate and pace changes to keep it fun. Perfect for seniors, beginners, and wellness. RowAlong for a complete 30-min session on any rowing machine as I talk through how to row and keep you company as you get fit. Includes a 9-min warmup and 11-min cooldown with stretching. Or use it as a way to help kickstart your day like I do!Subscribe

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37:42

Rowing for Fitness: 10 minute Workout plus Warmup...

RowAlong - Indoor Rowing Workouts ·

2024/09/14

Welcome to the Rowing for Fitness series!A complete 30-min session: 9-min warmup, 10-min row, 11-min cooldown.Perfect rowing for seniors, beginners, and anyone focusing on wellness, health and longevity through low-impact exercise on any rowing machine.Or use it as a way to help you kickstart your day like I do!These workouts aren't performance minded.They are about moving the body, building fitness and are designed for all ages and fitness levels as this workout focuses on working the muscles,

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40:21

RowBeats: Pulse-Pounding 35 Min HIIT RowAlong Workout

RowAlong - Indoor Rowing Workouts ·

2024/05/22

Ready to ignite your calorie burn? Join me for a 35-minute high-energy RowAlong workout that will build your endurance and strength while torching through calories! We’ll start with a 5-minute warmup to get your muscles ready. Then, dive into 30 minutes of high-intensity intervals with varying stroke rates, all set to a motivating house music beat.This workout is perfect for anyone with a Concept2, WaterRower, Peloton, RP3, Aviron, or any other rowing machine. As you follow along, I’ll guide you

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40:15

RowBeats: The Calorie Smasher - A 35 Min High...

RowAlong - Indoor Rowing Workouts ·

2024/05/21

Ready to torch some calories? RowAlong to this high-octane 30 minute indoor rowing workout that will push your limits like never before!We'll kick off with a 5 minute warmup to prep your muscles for the rhythm-fueled row to come. Then brace for a 30 minute rush of varying stroke rates an intensities synced to a driving beat that'll have you digging deeper with every switch.Whether new to indoor rowing or a seasoned hand craving an adrenaline hit, this high intensity interval session is the ultimate

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30:54

RowBeats Sweat Sesh: 25 Min Indoor Rowing Interval...

RowAlong - Indoor Rowing Workouts ·

2024/05/09

Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories.After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied interval training for 20 minutes - Follow Along the steady state rowing, sprint intervals, stroke rate changes and more. Using your Concept2, WaterRower,

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