RowAlong – Indoor Rowing Machine Workouts

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info)

➔Effort = Starts at 5/10

➔Speech = Comfortable

❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. ❗

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.

After a short introduction to the 12 Rows of Christmas, I get into the first row. " 1 Spicy Start "

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.

🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide

Row 5 mins at 20 strokes per minute and 2K+18 pace

Row 3 mins at 24 strokes per minute and 2K+5 pace

(See below for 2K Pace info)

➔Effort = Starts at 6/10 - then 8-9/10

➔Speech = Comfortable - then tough

❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗

The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!

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.

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial!

Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout.

🚣4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️

➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info)

➔Effort = 6/10 then 10/10 for 30sec (x6)

➔Speech = Comfortable - then a bit tougher (x 6)

❗ This is just about adding a bit of zing to a standard 30 minutes at 20spm. It probably shifts it out of the typical Bottom Tier Workout, and closer to the Mid Tier (which is why both Chillis are on the thumbnail image). But you'll still get the fitness benefits of this workout, and a chance to concentrate on how you're putting a LOT of power into the machine over those 30 second power strokes. ❗

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 ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard!

🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️

➔Pace Guide = Start at 2K+10 and then 2K+20

➔Effort = Starts at 8/10 - then 5/10

➔Speech = Tough - then (after a minute or so) easy

❗ This session may not make much sense if you're not using it to "Stir the tanks" ahead of a time-trial. But if you're tapering, ready for the big show, then doing this two days before, with a rest day inbetween should mean that your 'gears are greased' nicely after this row, and you won't have tired out your muscles or energy system. Then take that day off to fully recharge - and get ready for your time trial! ❗

This row is designed more for longer TT's (6K and longer) but it still works for a 5K or a 2K.

And to be honest, it's a good row for those who aren't used to rowing for that long either. 3 minutes hard and then 17 minutes easy will give you a great workout if you're new to 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.

Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout.

🚣Alternate 18spm and 20spm every 3 minutes 🚣‍♀️

➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows)

➔Effort = 5/10 - maybe 6

➔Speech = Comfortable

❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough session, or before another one - or whether you're just keeping moving on a taper week (for instance, before a 10K time trial) this should be kept to pace to give you time to work on your stroke and build your core fitness up. ❗

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 hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout.

🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️

➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes

➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10)

➔Speech = Tough - then unlikely!

❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗

If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed.

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 used to working at tempo row pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pace.

🚣2 x 20mins at 24spm with 2 min rests 🚣‍♀️

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

➔Effort = 8/10

➔Speech = Tough

❗ For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You may start your 10K around 2K+12 pace, but as the Km's tick off, you'll improve your pace. So when you think about it - this is easy! ❗

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 it down and fall in love with low rate rowing as you take the time to build your fitness and technique.

🚣Start at 2K+23 and increase every 4 minutes 🚣‍♀️

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

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

➔Speech = Comfortable

❗ Give yourself time to regenerate and build your "Tank of power" with this low rate, slow pace row. Spend the time working on your rhythm and flow, and get into the groove of 18spm ❗

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.

Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.

🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️

➔Pace Guide = As fast as you can go at 20spm

➔Effort = Power = 10/10, Cardio probably about 7/10

➔Speech = You be able to speak, in between grunts of power.

❗ The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a good,powerful posture and straight arms as you drive your feet into the machine. And if you feel anything weird - stop. You need to make sure your body is ok to do these MAX POWER strokes. If you're unsure - check with a doctor. Row with a good stroke, you'll be fine - but I just want to put this warning out there!!! ❗

Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)

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.

Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout

🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️

➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds

➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration

➔Speech = Comfortable

❗ Pick the start pace of the 18spm based on your energy levels. If you've had a tough session the day before, or you just want to keep this on the slower side to take time to work on technique and make it a regenerative row - then start at 2K+24 - then increase to 2K+22 for the 20spm and 2K+20 for the 22spm. Then when you drop back to 18spm - reset your pace back to 2K

If you feel strong, then start the 18spm at 2K+20 and this time increase to 2K+18 and then 2K+15-16. When you reset to 18spm again - either continue at 2K+20 as before, or if you're starting to get fatigued, drop the 18spm pace too 2K+22 or 2K+24 and increase pace from there. ❗

It's a long row - so if you've got an idea of your fitness capabilities, and your energy system, you should be able to pick the start pace appropriately.

If you are doing this as a standalone row, you don't need to do the whole hour. Bail out at 15 mins / 30 / 45 if you're not keen on the idea of 60 minutes right now!

Follow me for stroke rate. Look at the screen for times and guidance. Listen to me if you want to hear me waffle for an hour, or put on some music and drown me out!

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.