RowAlong – Indoor Rowing Machine Workouts

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 series

30 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 = Comfortable

• The 2 minutes really do make this one rocket past. It gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***

00:00 Introduction

01:51 Warmup

06:46 RowAlong Workout

38:07 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 9th Day of the series

Break 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 tough

• 22spm 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. It still won't be a TOP tier, but you'll have to put in some ooomf.***

00:00 Introduction

02:09 Warmup

07:12 RowAlong Workout

38:04 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 7th row of the series

Row 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 = Tough

• The 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 mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.***

This was streamed originally live to YouTube while racing on the ErgRace app (although I say RowPro in the breakout.... oops!) - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series.

00:00 Introduction

01:54 Warmup

06:53 Main Session

37:26 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 7th row of the series

Row 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 = Tough

• The 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 mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.***

This was streamed originally live to YouTube while racing on the ErgRace app (although I say RowPro in the breakout.... oops!) - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series.

00:00 Introduction

01:54 Warmup

06:53 Main Session

37:26 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.

I'm re uploading these for folks doing the November challenges

A great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the series

Change 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 = Comfortable

• The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.***

00:00 Introduction

01:52 Warmup

06:46 Main Session

37:28 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 - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series

A 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 tough

• Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.***

00:00 Introduction

02:06 Warmup

07:17 Main RowAlong Workout

38:20 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 4th Day of the series

Slow 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 = Comfortable

• After 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 this time to work on your technique and your rhythm while you also build your all important core fitness *

00:00 Introduction

01:35 Warmup

06:53 Main RowAlong Workout

37:55 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.

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 series

Boy 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 = Comfortable - then gasping for air.

• This row is all about the 1 minute efforts. I'd usually programme this as 1 minute with 2 minutes total rest. And for me, the lack of complete rest showed very early on. My aim was 2K-5 - but between the lack of rest, the tough bike ride the night before, and the fact I talk all the way through - my bag of excuses for not hitting the pace was full!!! *

00:00 Introduction

01:49 Warmup

07:21 Main RowAlong Workout

38:25 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.

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 series

Slow 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 strapless in on order to help iron out some issues with my technique. If you're going to try it, and you've never done it before, I recommend loosening the straps, rather than taking your feet out totally. That way, if you get it wrong and are about to fly off the back of the machine, you could quickly pull your feet against the straps. ❗

00:00 Introduction

01:06 Warmup

05:46 Main RowAlong Workout

36:44 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.

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 guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable. ❗

00:00 Introduction

01:50 5 minute Warmup as I explain the pace guide

07:48 Main RowAlong Workout

38:32 Cooldown and guided stretching

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.