Workout #12 in the Time to Sleigh series: Twelve Months Sprinting — the grand finale! Twelve maximum effort sprints, one for each month of the upcoming year. Each sprint duration matches the number of days in that month.

This is the most meaningful way to finish the series!

🎄 THE TWELVE MONTHS:

✅ January: 31 seconds MAX / 29 seconds rest

✅ February: 28 seconds MAX / 32 seconds rest

✅ March: 31 seconds MAX / 29 seconds rest

✅ April: 30 seconds MAX / 30 seconds rest

✅ May: 31 seconds MAX / 29 seconds rest

✅ June: 30 seconds MAX / 30 seconds rest

✅ July: 31 seconds MAX / 29 seconds rest

✅ August: 31 seconds MAX / 29 seconds rest

✅ September: 30 seconds MAX / 30 seconds rest

✅ October: 31 seconds MAX / 29 seconds rest

✅ November: 30 seconds MAX / 30 seconds rest

✅ December: 31 seconds MAX / 29 seconds rest

✅ Total: Exactly 12 minutes

Each sprint should be ALL OUT for that month's duration. You're literally sprinting through every day of each month — 31 days of January, 28 days of February, and so on. As you complete each sprint, you're claiming that entire month ahead. This is forward-looking fitness. This is your commitment to the year to come.

This is Workout 12 of 12. Series complete! Warmup and cooldown separately.

Twelve months, every single day — you've sleighed the entire year!

#RowingWorkout #ChristmasRowing #TimeToSleigh #SeriesFinale #SprintTraining #NewYear #RowAlong #Concept2 #IndoorRowing #ChristmasComplete

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #11 in the Time to Sleigh series: 11's to Recover. Two 11-minute blocks of easy rowing with 30 seconds rest between. This is active recovery after yesterday's half marathon — movement without intensity, flushing fatigue without adding more.

🎅 WHAT YOU'LL DO:

✅ 11 minutes @ 18spm, RPE 4 (very easy, roughly 2K+20-22 pace)

✅ 30 seconds rest

✅ 11 minutes @ 20spm, RPE 5 (easy, roughly 2K+18-20 pace)

✅ Total: 22.5 minutes

The pace guidance (2K+20-22, 2K+18-20) is just a rough reference if you want structure. But honestly? This is about how you FEEL, not what the monitor says. Keep it conversational. Keep it controlled. Your muscles need movement after yesterday's effort — this provides gentle blood flow and active recovery without digging a deeper hole. If you feel good, great.

If you feel heavy, that's fine too. Just move.

This is Workout 11 of 12. Warmup and cooldown separately. Two elevens for recovery! #RowingWorkout #ChristmasRowing #TimeToSleigh #ActiveRecovery #RecoveryRow #EasyRowing #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #10 in the Time to Sleigh series: Ten Minutes Halfing. Row up to a half marathon (21,097 meters) with a simple mental strategy - only think about the next 10 minutes. You don't have to do the whole thing - but row for longer that you have before. Break the distance into manageable chunks rather than being overwhelmed by the full effort ahead.

🎄 WHAT YOU'LL DO:

✅ If you want to row a half marathon, set your monitor to 21,097m

✅ Otherwise enter your preferred time / distance - or a 'Just Row'

✅ Start rowing at YOUR pace

✅ Watch the timer - track 10-minute blocks

✅ After each 10 minutes: reassess, sip water if needed, shake off, then commit to the next block

✅ Repeat until you hit your target (hopefully 21,097m)

There's no prescribed pace or stroke rate for this one. Row at whatever intensity feels right for YOU to complete your row. The key is the mental approach: don't think about the full distance ahead. Just focus on completing the next 10 minutes. Then the next. Then the next. Build enough 10-minute chunks and you'll complete the half marathon. This is about mental management as much as physical endurance.

⚠️ NOTE: You'll be rowing distance, so your monitor won't show time-based splits, but your timer will count up. Just mentally track each 10-minute block. My intention was to row for 90 minutes and then talk for 30, to make up 2 hours. But I ended up with such bad 'aftermath cramp' that I could only talk for 15 minutes. So, I took the original row up to 90 minutes, and then tagged on an old live row to make it to two hours. I hope that makes sense?

This is Workout 10 of 12. Warmup and cooldown separately. Ten minutes at a time!

#rowingworkout #ChristmasRowing #TimeToSleigh #HalfMarathon #21K #DistanceRowing #MentalStrategy #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #9 in the Time to Sleigh series: 9 Threes a Grinding. Three complete cycles through low stroke rates with NO REST. You'll grind through 18spm, 20spm, and 22spm three times for 27 minutes of continuous rowing. This is great as an active recovery with power development at controlled rates.

🎁 THE PATTERN (repeats 3 times):

✅ 3 minutes @ 18spm (grinding power)

✅ 3 minutes @ 20spm (slightly faster)

✅ 3 minutes @ 22spm (building rhythm)

✅ No rest, immediately reset to 18spm

✅ Total: 27 minutes continuous

The low stroke rates keep this from being cardiovascularly demanding — instead, you're focusing on power per stroke and sustained grinding work.

After yesterday's 2K intervals, this is intentionally easier while still accumulating quality time on the erg. Each 3-minute block should feel controlled and sustainable. The rate increases are subtle but noticeable. This builds strength endurance and technical consistency.

This is Workout 9 of 12. Nine blocks of grinding work!

#rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #LowRate #PowerGrinding #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #8 in the Time to Sleigh series: 8 Twos at 2K. Eight 2-minute intervals at your 2K race pace with 2 minutes of complete rest between each one.

This is classic high-intensity threshold training — one of the most effective and demanding workouts in rowing.

🔔 WHAT YOU'LL DO:

✅ 2 minutes at 2K pace

✅ 2 minutes rest (complete recovery)

✅ Repeat 8 times

✅ Total: 16 minutes of work

2K pace is HARD — it's the pace you could sustain for a 2000m race (roughly 6-8 minutes of maximum sustainable effort). If you don't know your 2K split, aim for an intensity where you're working very hard but can just complete all eight intervals without blowing up. Each interval should feel challenging from the start and brutal by the end. The 2-minute rest is just enough to prepare for the next effort, but fatigue will accumulate.

This is Workout 8 of 12. Warmup and cooldown separately. Eight intervals, zero excuses!

#RowingWorkout #ChristmasRowing #TimeToSleigh #2KPace #ThresholdTraining #IntervalTraining #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #7 in the Time to Sleigh series: Seven Fours a' Waving. Seven 4-minute blocks with NO REST, creating a wave pattern through stroke rates. You'll climb from 18spm to 24spm, then descend back to 18spm. The intensity follows the rate — easy at the edges, moderate at the peak.

🎅 THE WAVE:

✅ 4 minutes @ 18spm (RPE 4 - easy)

✅ 4 minutes @ 20spm (RPE 5 - building)

✅ 4 minutes @ 22spm (RPE 6 - moderate)

✅ 4 minutes @ 24spm (RPE 7 - working hard)

✅ 4 minutes @ 22spm (RPE 6 - easing)

✅ 4 minutes @ 20spm (RPE 5 - continuing descent)

✅ 4 minutes @ 18spm (RPE 4 - back to easy)

✅ Total: 28 minutes continuous Each rate change is a gradual shift — watch your monitor (or me) to maintain consistency.

The intensity wave teaches you to build effort systematically and control the descent. The 18spm blocks should feel genuinely easy. The 24spm peak is moderate work, not maximal.

This is about rhythm, control, and sustained movement across the full 28 minutes.

This is Workout 7 of 12. Seven fours, ride the wave!

#rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #RateProgression #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #6 in the Time to Sleigh series: Six Minute Risers. Five 6-minute progressive cycles with NO REST between. Each cycle takes you from low intensity (20spm) to moderate intensity (24spm) to high intensity (30spm).

You'll complete this pattern five times for 30 minutes of continuous rowing.

🎄 THE PATTERN (repeats 5 times):

✅ 3 minutes @ 20spm (Low Intensity - conversational pace)

✅ 2 minutes @ 24spm (Mid Intensity - working pace)

✅ 1 minute @ 30spm (High Intensity - hard effort)

✅ No rest, immediately start next cycle

✅ Total: 30 minutes continuous

Each 6-minute cycle teaches progressive effort management. The 3-minute low-intensity blocks are your relative recovery while still moving. The 2-minute moderate blocks build lactate threshold. The 1-minute high-intensity finishers push into Zone 4/5.

By cycle five, maintaining these intensity shifts becomes mentally and physically demanding. This is metabolic conditioning at its finest.

This is Workout 6 of 12. Six-minute risers, five times over! #rowingworkout

#ChristmasRowing #TimeToSleigh #ProgressiveIntervals #ContinuousRowing #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #5 in the Time to Sleigh series: Five Sprinty Minutes. Five 1-minute maximum effort sprints with 2 minutes complete rest between each one. Five minutes of pure speed!

This session includes a 5-minute warmup, but if you need more time to prepare, take it — these are HIGH intensity efforts.

🔔 WHAT YOU'LL DO:

✅ 5 minutes warmup (easy rowing, building intensity)

✅ 1 minute MAX SPRINT

✅ 2 minutes rest (complete recovery)

✅ 1 minute MAX SPRINT

✅ 2 minutes rest

✅ 1 minute MAX SPRINT

✅ 2 minutes rest

✅ 1 minute MAX SPRINT

✅ 2 minutes rest

✅ 1 minute MAX SPRINT

✅ 2 minute Cooldown

✅ Stretching (Optional)

The generous 2-minute rest periods ensure you can maintain quality across all five sprints. Each 1-minute effort should be ALL OUT — maximum power, maximum intensity, everything you've got.

Track your metres per sprint and AIM for consistency, even if you can't manage it. This builds explosive anaerobic power and VO2 max capacity.

This is Workout 5 of 12. Five minutes of pure speed! #RowingWorkout #ChristmasRowing #TimeToSleigh #SprintTraining #HIITRowing #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #4 in the Time to Sleigh series: Four Switching Sixes. Four low intensity, easy 6-minute blocks alternating between 18 strokes per minute and 20 strokes per minute.

Continuous rowing with no rest — 24 minutes of controlled power at two different stroke rates.

🎅 WHAT YOU'LL DO:

✅ 6 minutes @ 18spm (maximum power per stroke)

✅ 6 minutes @ 20spm (slightly faster turnover)

✅ 6 minutes @ 18spm (maximum power per stroke)

✅ 6 minutes @ 20spm (slightly faster turnover)

✅ Total: 24 minutes continuous

The 18spm blocks are about control — longer recovery between strokes means you can work on your rhythm and positions. The 20spm blocks increase turnover while maintaining strong force.

This is Workout 4 of 12. Warmup and cooldown separately.

Four sixes, two rates, one continuous effort!

#rowingworkout #ChristmasRowing #TimeToSleigh #PowerControl #RateSwitching #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Workout #3 in the Time to Sleigh series: Three TABATAS. Three rounds of classic TABATA protocol. This is HIIT at its most effective. 🎁

Each round consists of 8 intervals of 20 seconds maximum effort followed by 10 seconds rest, with 2 minutes recovery between rounds.

🎁 WHAT YOU'LL DO:

✅ Round 1: 8 x (20sec MAX / 10sec rest)

✅ 2 minutes recovery

✅ Round 2: 8 x (20sec MAX / 10sec rest)

✅ 2 minutes recovery

✅ Round 3: 8 x (20sec MAX / 10sec rest)

✅ Total: 12 minutes of work Each 20-second sprint should be ALL OUT — maximum power, maximum intensity.

The 10-second rest is barely enough to catch your breath before the next effort. The TABATA protocol is scientifically proven to build both aerobic and anaerobic capacity simultaneously. By round three, maintaining that intensity becomes a mental battle.

This is Workout 3 of 12. Warmup and cooldown separately. Three TABATAs, three times the burn!

#RowingWorkout #ChristmasRowing #TimeToSleigh #TABATA #HIITRowing #IntervalTraining #RowAlong #Concept2 #IndoorRowing

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.