RowAlong – Indoor Rowing Machine Workouts

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, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past. How you start the row will dictate the intensity. Keep it easy (+22/24) for a LOW intensity row, but if you start at +20 - it's likely to feel more like a MID intensity on my Pyramid.❗

00:00 Introduction

02:40 Warmup

08:02 RowAlong Workout

39:22 Cooldown and time to stretch while I sign off.

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.

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 before it gets too much, you'll go down the other side of the pyramid. The 22 and 18's won't be as easy as they were on the way up, but you'll feel the intensity back off as you come to a close.❗

00:00 Introduction

02:23 Warmup

07:05 RowAlong Workout

38:21 Cooldown and time to stretch while I sign off.

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.

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 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗

00:00 Introduction

02:15 Warmup

08:15 RowAlong Workout

39:16 Cooldown and time to stretch while I sign off.

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.

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 soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗

00:00 Introduction

01:46 Warmup

06:29 RowAlong Workout

37:39 Cooldown and time to stretch while I sign off.

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.

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 = Comfortable

• The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *

00:00 Introduction

01:46 Warmup

06:36 RowAlong Workout

37:39 Cooldown and time to stretch while I sign off.

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.

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 I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! *

00:00 Introduction

01:54 Warmup

07:20 RowAlong Workout

38:22 Cooldown and time to stretch while I sign off.

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.

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 = Comfortable

• As 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 tweak to my intercostals, I'm likely to do that tomorrow instead..***

00:00 Introduction

01:39 Warmup

06:16 RowAlong Workout

37:00 Cooldown and time to stretch while I sign off.

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.

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series

Break 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 tier

• This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.***

00:00 Introduction

01:55 Warmup

06:47 RowAlong Workout

37:30 Cooldown and time to stretch while I sign off.

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.

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 series

5 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 = Comfortable

• 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.***

I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄

00:00 Introduction

01:55 Warmup

06:36 RowAlong Workout

37:34 Cooldown and time to stretch while I sign off.

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.

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 series

10 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 around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last week are very interesting.***

00:00 Introduction

01:55 Warmup

06:36 RowAlong Workout

37:34 Cooldown and time to stretch while I sign off.

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.