RowAlong – Indoor Rowing Machine Workouts

Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done!

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣

WARMUP: 4 minutes

WORKOUT: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3

PACE GUIDE: 2K+18-20 then 2K+12-14

EFFORT/RPE: 5/10 then 7/10

SPEECH: Easy then harder

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

03:01 Warmup

08:09 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

Continue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 9: 15 mins - 20spm at a low intensity (5/10 Effort)🚣

WARMUP: 4 minutes

WORKOUT: 15 mins - 20spm at a low intensity (5/10 Effort)

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: Easy (ish)

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:27 Warmup

07:35 Main Workout - 15 mins - 20spm at a low intensity (5/10 Effort)

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

Add a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times.

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 8: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4🚣

WARMUP: 4 minutes

WORKOUT: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4

PACE GUIDE: 2K+18-20 then around 2K+2 or faster

EFFORT/RPE: 5/10 then 9/10

SPEECH: It'll get harder as the workout continues

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:48 Warmup

08:01 Main Workout - 12 mins - 2 mins low intensity then 1 min High Intensity x 4

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;)

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣

WARMUP: 5 minutes

WORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4

PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5

EFFORT/RPE: 5/10 then 7/10 then 9/10

SPEECH: It'll get harder as the workout continues, then easier, then harder....

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:34 Warmup

07:33 Main Workout - Row 1 min Easy / 1 min Hard / 1 min HIGH x 4

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

How do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times!

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 6: 10 minutes at Low Intensity for 30 sec then MAX Intensity for 30 sec x 10🚣

WARMUP: 5 minutes

WORKOUT: 10 minutes: Alternate LOW and MAX intensity chunks of 30 seconds rowing

PACE GUIDE: 2K+18-20 then around 2K Pace

EFFORT/RPE: 5/10 then 9/10

SPEECH: It'll get harder as the workout continues

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:29 Warmup

08:27 Main Workout - 10 minutes: Alternate LOW and HIGH intensity chunks of 30 seconds rowing

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensity

You may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you can have - while also giving you space to work on your technique.

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 5: 10 minutes at 20spm / Low Intensity🚣

WARMUP: 4 minutes

WORKOUT: 10 minutes: 20spm Low Intensity

PACE GUIDE: 2K+18-20

EFFORT/RPE: 5/10

SPEECH: You should be able to talk throughout

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:08 Warmup

06:55 Main Workout - 10 minutes at 20spm / Low Intensity

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣

WARMUP: 4 minutes

WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec

PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info)

EFFORT/RPE: 5/10 then 10/10

SPEECH: You should be able to talk throughout

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:09 Warmup

06:54 Main Workout - 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY!

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 🚣

WARMUP: 5 minutes

WORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2

PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info)

EFFORT/RPE: 5/10 then 7-8/10

SPEECH: Easy for 20spm - tougher at 24spm

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:33 Warmup

08:36 Main Session - 7 minute Row: 2 min Easy then 1 min Faster x 2

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

Another 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, we'll add short power bursts by increasing your stroke rate.

🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣 ROW 2 - 5 minutes Low Intensity 🚣

WARMUP: 5 minutes

WORKOUT: 5 minutes low intensity + short bursts of higher stroke rate

PACE GUIDE: 2K+18-20 (See below for 2K pace info)

EFFORT/RPE: 5/10

SPEECH: You should be able to talk throughout in this workout

⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉

‼ 2K Pace Info ‼

If you're unfamiliar with 2K pacing guides:

1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).

2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.

3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.

4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).

📚 CHAPTERS 📚

00:00 Introduction

02:58 Warmup

08:58 Main Session - 5 minutes low intensity + short bursts of higher stroke rate

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

For info, RowAlong used to be PDP but changed its name to RowAlong in 2020.

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.

Just starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using.

🌟If you haven't watched my introduction to the plan, go here: https://youtu.be/ZTWfRP-2d0U 🌟

🚣ROW 1 - 5 minutes Low Intensity🚣

➔WARMUP = 5 minutes

➔WORKOUT = 5 minutes low intensity + short bursts of power

➔Pace Guide = 2K+18-20 (see below for 2K pace info)

➔Effort = 5/10

➔Speech = You should be able to talk throughout

⁉You'll have noticed that I'm not doing this on a Concept2. But that's ok - the machine may be different, but the workout design is exactly the same. Row with me on whatever machine you're on to keep stroke rate and then listen to me, or watch the graphics to know what intensity to row at. ⁉

‼ 2K Pace Info ‼

If you don't know what a 2K pace is, here's what to do.

1) Row a 2000m time trial as fast as you can (as long as you're healthy enough to do so)

2) Divide the final time by 4 to give your average time to row 500m. That's your 2K pace.

3) So if you rowed 2000m in 8:24 - your 2K training pace is 2:06

4) Add or subtract from that pace as guided. 2K+18 means you go 18 seconds slower (2:24 in this example) or 2K-5 means you'll go 5 seconds faster (2:19 pace in this example)

📚CHAPTERS📚

00:00 Introduction

02:27 Warmup

08:34 Main Session

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

#hiit #indoorrowing #rowingmachine #burncalories

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.