A Fitness Boosting Recovery RowAlong to build your base fitness and give you space to work on your technique.

🚣 Week 2 Session 2 is 35mins at 20spm 🚣♀️

➔Pace Guide = 2K+18

➔Effort = 5-6/10

➔Speech = You should be ok to hold a conversation

❗ I start by making a joke about making the regular 30 mins at 20spm more exciting - by adding another 5 minutes. But this session is no joke - the longer, lower rate rows are so incredibly important. And if you struggle with getting into the groove, that makes it even more important that you do this kind of session - to help lock in the groove you need to be able to row this slower, fitness building workouts. ❗

If you're rowing this as part of the 10K plan - then this is Week2 Session2 - and is a recovery row before the hardest session of the week. You don't need to be doing the 10K plan to get the benefits of this fitness boosting recovery session though!!

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.

HARD Rowing Machine Workout - but not max! Get some power out, but without feeling like you can't complete the session.

🚣 3 x 15mins with 2 min rests - rate pyramid (change every 3 mins) 🚣‍♀️

➔Pace Guide = 18spm at 2K+20 / 22spm +15 / 24spm +12

➔Effort = 5-8/10

➔Speech = Comfortable then tough

❗ The stroke rate and pace pyramid in this session will take you up in intensity, but then release you again - 3 times. This makes it a row that starts off simple each time - but the rise is what stops it from being just a BOTOM tier, foundation workout ❗

10KW2S1 - as such, this session is being touted as Week 2 Session 1 of the 10K plan - but you don't have to do the plan to get the benefits of this workout!

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 intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.

🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️

➔Pace Guide = 2K+20 then 2K+5

➔Effort = 5-6/10 then 7-8/10

➔Speech = Tough, but you can talk a bit

❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actually the 20seconds at 2K+20 pace. After the faster effort, you need to hold that pace - DO NOT back off and allow yourself to fall below 2K+20. You may think you want to go faster than 2K+5 for the more intense effort, but if it costs you your 2K+20 pace - DON'T! ❗

At the same time, this isn't meant to destroy you - this isn't a MAX / TOP tier workout. If you're doing the 10K Plan - then this workout - 10KW1S5 is meant to finish the first week strong, but with the knowledge that 10KW2S1 is also a HARD workout, this is meant to just keep that engine powerful and purring - while also being part of the very beginning of the 10Km plan.

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.

Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.

🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣‍♀️

➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.

➔Effort = 5/10

➔Speech = Comfortable

❗ Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an amazing recovery row to do. The 1 minute rests should halt any huge cardiac drift for your heart rate, and as long as you stick to the pace, you should feel energised rather than drained by the end. ❗

As such, although this is Week 1 Session 4 of the 10Km plan, it also works perfectly as a standalone workout. And if you want to give it "Some wellie" at the end - then load of a 100m time trail like I did.

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 slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2.

🚣 40 minutes - increase pace by 2seconds every four minutes 🚣‍♀️

➔Pace Guide = Start at 2K+25 and end at 2K+7

➔Effort = Starts at 4/10 - ends at 10/10

➔Speech = Comfortable - then gasping for air by the end! 

❗ You'll want to go faster than 2K+25 when you start. Don't. Stick to the soft start, and increase by 2 seconds until the end. Going too fast too soon will catch up on you - and you'll lose the point of this workout ❗

This is an awesome standalone rowing workout - but it will also help boost your 10km row. Which is why this is down as Week 1 Session 3 of the 10Km plan

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.

Slow down the stroke rate to take time to build your core fitness, burn loads of calories and refine your technique.

🚣 30 minutes at 20 strokes per minute 🚣‍♀️

➔Pace Guide = 2K+18

➔Effort = 5-6/10

➔Speech = Comfortable

❗ Don't click away! I know these sessions aren't the most exciting rows, but they're probably the most important row. Building your core engine is incredibly important when it comes to your performance. You may have the speed and power, but this session is what give you the fitness to hold that speed and power. ❗

If you're rowing this session as part of the 10K plan - it is Week 1 Session 2 - which comes right after a Hard workout (4 x 10 minutes) and right before a MAX workout (the 40 minute Push Pace). So make sure to hold your pace all the way through on this one, don't go faster - use this as a recovery and fitness boost ahead of the next session.

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.

Build your fitness up with a total of 50 minutes rowing at a low stroke rate. With this duration, the effort level will drift up. But with 90 second rests every ten minutes, this shouldn't destroy you. 

🚣 Row 5 x 10 minutes - resting 90 seconds between - at 18/20/18/20/18spm 🚣‍♀️

➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 (If you think you need to back off another 2 seconds in order to complete this longer row, do it! (see below for 2K pacing info)

➔Effort = 5-7/10

➔Speech = Comfortable - breathing rate will be up by the end though.

❗ At its core, this is just a typical low stroke rate, fitness building row. But as you get past the 30 minute mark, the effort drift will rise. And that's the point of this row. To get you out of that comfort "30 mins at 20spm" area, and develop your fitness base ❗

10Km Plan: W1S1 - this session works perfectly as a standalone row - but I'm also using it as Week 1 Session 1 of the 10Km plan. 

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.

Not a RowAlong workout - but a 5 minute chat from me about getting motivation back to row if you've been of the machine for a while.

You could always strap in and listen to this while warming up of course!

For the video version of this chat, recorded in January 2022, go here: https://youtu.be/EroFNu43B8E

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.

Mixing up the intervals makes this indoor rowing workout fly by, enjoyable, and of course, it's great for your rowing too!

Either punch in 40 minutes into your monitor, set it to Just Row, or if you use ErgZone, you'll find this pre-programmed on my RowAlong track.

I begin with a comfortable 4-minute warm-up to get your muscles ready for action. From there, the rowing workout takes you through various stroke rates and paces, giving you a workout with changing intensities that will leave you feeling great at the end.

It should hit around Zone 4 heart rate by the end, and feel high on the 'mid' tier intensity - but not max!!

Slightly different from my usual RowAlongs as the warmup and cooldown are both part of the 40 minute workout, but hopefully that's a good thing. And of course, I'm with you every step of the way, providing guidance and company throughout the session. 🎧

This is the session:

4 Min - Warmup

2 Min - 20spm transition

1 Min - 22pm

1 Min - 20spm

1 Min - 24spm

1 Min - 20spm

1 Min - 26spm

1 Min - 20spm

1 Min - 28spm

2 Min - 20spm

3 Min - 22spm

1 Min - 20spm

3 Min - 24spm

1 Min - 20spm

3 Min - 24spm

1 Min - 20spm

3 Min - 26spm

1 Min - 20spm

3 Min - 28spm

1 Min - 20spm

2 Min - 28spm

3 Min - 20spm Cooldown

By the time you finish, you'll appreciate the blend of effort and enjoyment that this indoor rowing workout brings. 💪 Whether you're a seasoned rower or just starting, on a Concept2 or a different rowing machine, this session caters to all fitness levels and aims to keep you engaged.

I’ve not given a strict pace guide for this, as sometimes i think its better to do some sessions by feel. However…

Warm up is a warm up.

20spm at 2k+18-20

22spm - 2 seconds faster

24spm - 2-3 seconds faster

26spm - 2-3 seconds faster

28spm - 3-5 seconds faster

For info; I was rowing the 20spm at 2:03 pace, and the 28spm at 1:50 pace.

I’m still not as fast as I used to be…

Have you tried something like this before? 🌊 Give it a go, Row Along, and let me know how it worked for you in the comments. I value your feedback as I continue to create workouts that resonate with you.

If you're looking to become a RowAlong Patreon, head to www.patreon.com/rowalong

Happy rowing! 🌼

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 two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.

🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️

➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)

➔Effort = 7-9/10

➔Speech = Tough

❗ As the intervals gets shorter, your pace gets faster.❗

If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this:

24spm at 2K+12

26spm at 2K+9

28spm at 2K+5

30spm at 2K+2

If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last.

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.