Keep 55 minutes interesting by changing stroke rate every five minutes. Time flies when you're having fun. Stick around for my "Ted Talk" at the end too!

🚣 55 minutes - changing up and down 18-20-22spm 🚣♀️

➔Pace Guide = Start 18spm at 2K+20-24 then increase 2 seconds with rate increases and decrease 2 seconds with the rate decrease

➔Effort = 5-7/10 (It's 55 minutes of rowing after all)

➔Speech = Comfortable

❗ Choose your starting pace depending on your fitness. If you've never done 55 minutes before, start closer to 2K+24 - and each time you hit 18spm, re-assess whether you need to go a little slower in order to make sure this doesn't blow your tanks! ❗

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

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

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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.

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Don't be scared by the word Hard. Hit a good tempo pace through these 8 minute intervals to get used to holding a harder intensity.

🚣 5 x 8mins with 2 min rests at 26spm / 2K+10 - or your 10K Stroke Rate and Pace 🚣♀️

➔Pace Guide = 26spm / 2K+10 - or your 10K Stroke Rate and Pace

➔Effort = 7-8/10

➔Speech = Tough - but you can talk

❗ If you want to go faster, you need to put in some effort. This is a MID Tier / HARD workout - but it's not a TOP TIER / MAX workout. You need to push harder than if this were a BOTTOM tier workout in order to hold your pace for 8 minutes at a time - but don't let that scare you - as long as you stick to the pace guide - this workout is awesome. ❗

The point here is that you're getting the intensity up and you sit in that 'pocket' to train you body and your brain to realise that this pace is perfectly fine to row at. Remember session is W6S1 of the 10K plan - and in that 10K row, you'll be averaging this pace for the entire thing - so just doing 8 minutes at a time is a piece of cake!!

The bulk of these intervals shouldn't go anywhere near a TOP tier, MAX intensity workout. This should stay in the MID area of my intensity pyramid for most of each interval. This means you need to work and push in order to hold that pace - but you know you can complete each interval.

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.

Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not really...

🚣 40 minutes - alternating 20spm and 24spm every 4 minutes (with no rests) 🚣♀️

➔Pace Guide = 20spm at 2K+18 then 24spm at 2K+12

➔Effort = 5-6/10 then 7-8/10

➔Speech = Kinda Comfortable but also kinda tough

❗ This undulating workout is a great way to experience a level of hardship for duration. By dropping the pace, you're making sure you're not going too hard - these 20 spm / 2K+18 sections won't feel like a walk in the park. Just enough to stop you tipping over into a TOP tier workout. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.

As always, follow me for stroke rate.

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.

low it down and work on your fitness and technique in this 30 minute 18 strokes per minute row.

🚣 30 minutes - 18 strokes per minute 🚣♀️

➔Pace Guide = 2K+20-22

➔Effort = 5-6/10

➔Speech = Comfortable

❗ The low rate slow pace rows are here to give you a break from the full on efforts that can be both mentally and physically exhausting. Take this time to work on your technique and don't go faster than the pace guide - as that can undo the benefits of this kind of row. Let your energy system build by keeping it at a slower pace. ❗

This row was originally recorded as a Live Stream row with lots of people taking part live on YouTube and on Ergrace. It's been re-edited to make it fit better into the RowAlong library. Looking out for future Live rows:

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.

Get some 10K speed into your legs with this interval rowing workout. Start around your 10k stroke rate and pace - then go faster through each interval. Faster is better in this one.

🚣6 x 5mins with 2:30 rests. Starting at 10K rate and Pace - INCREASE!🚣♀️

➔Pace Guide = 2K+10 and faster

➔Effort = 8-10/10

➔Speech = Hard

❗ I'll stress here - the important thing about this workout is that you need to go hard. You get 2:30 rests between each interval, which is really generous and the total time you're rowing for will be less that a 10Km row - so you need to make sure you go hard and row at the right pace. Effort wise, by the end of each interval, you should be closing in on 9/10 - and certainly closer to 10/10 by the end of intervals 5 and 6. ❗

Because of the variety in people's strengths and weaknesses, it's harder to hit the right pace for everyone with the 2K+10 pace guide - so if you're finding this easy, you're going too slow. If interval one feels a walk in the part, go a couple of seconds faster in interval 2 and keep increasing until this feels the right intensity - which is TOP!!

And - if you get to the end of this row and it felt more like a MID tier workout than a TOP tier MAX workout and you're rowing the 10K plan - then I want you to come back to this session again for W5S5 and do it faster. You need to make sure you've had a MAX workout this week.

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.

Get a good long row into you - break up a 50 minute workout by changing stroke rate every 10 minutes. Just to keep it from feeling too long...

🚣 50 minutes with no rests - changing between 18 and 20spm every 10 minutes 🚣♀️

➔Pace Guide = 2K+20-24 (18spm) and 2K+18-22 (20spm)

➔Effort = 5-6/10

➔Speech = Comfortable

❗ Both stroke rates have a wide pace range. Based on your current fitness when it comes to rowing for 50 minutes non-stop, that's how you know where you should be. If you haven't rowed many 50 minute sessions, even at these low rates, then sit on the bottom end of the pace guide. You don't wan to go too hard and turn this into a MID intensity workout. It should start bottom, and although the intensity will rise - because it's 50 minutes worth of rowing after all - the bulk of this row should be a bottom tier, fitness building 'feel'. ❗

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.

Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.

🚣 4 x 8 mins with 2:30 rest between 🚣♀️

➔Pace Guide = 2K+12 then 2K+5

➔Effort = 7/10 then 9/10

➔Speech = Tough

❗ Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute lead in and the 2:30 rests. Remember - a TOP intensity workout is one that takes you to a point where you think you can't continue. This one should just take you to a point where you really have to push hard in order to continue. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2:30 minutes, which lets you recover - and the next interval will get to that point a little quicker. But importantly, you won't need to stop. You can keep going until the next rest period.

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 workout which starts easy and ends hard. Three times. Perfect for a good sweaty row without leaving you gasping for air on the floor!

🚣15mins x 3 with 2 min rests - split into 5/4/3/2/1min chunks 🚣♀️

➔Pace Guide = 2k+18/15/12/9/5

➔Effort = 5-9/10

➔Speech = Starts Comfortable, Ends Tough.

❗ Get used to how stroke rate and more power from the legs increases your pace. Make sure to go faster through each time 'chunk' in order to maintain negative splits. And if you want to make this slightly tougher, start the LAST interval at 2K+16 and increase the same amounts. ❗

If you're rowing this as part of the 10K plan, then it's 10KW4S5 - and is the final 'Hard' row of the week. This is like a micro-cosm of a 10K row, a long tempo section, then increasing pace towards the end.

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.

It's important to take time to let your body recover. But you don't need to stop altogether. Use this row to give your body a rest from the harder sessions

🚣 30 minutes at 20spm and at 2K+18 pace🚣♀️

➔Pace Guide = 2K+18

➔Effort = 5-6/10

➔Speech = Comfortable

❗ If you're in the middle of a training plan with a bunch of hard or max sessions - you'll notice that there are then workouts like this. These are designed to give your body an 'active rest' - where you can just slow down, work on your technique and grind in some core fitness. ❗

And that's why this is being used as 10KW4S4 for the 10Km plan - to give your body a bit of a breather within a tough week. Just make sure to hold the 2K+18 pace the whole way.

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.

Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween.

🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️

➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!

➔Effort = 8-10/10

➔Speech = Unlikely

❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗

This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important.

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.