RowAlong – Indoor Rowing Machine Workouts

Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.

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

➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is )

➔Effort = Starts 8/10 ends 10/10

➔Speech = Tough - then just worry about breathing!

❗ If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7.

2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! ❗

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 into a groove and hold a hard (but not max) effort for 12 minutes. Train your brain and body to last.

🚣3 x 12 minutes with 90 second rests at 24spm🚣‍♀️

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

➔Effort = 7/10

➔Speech = Tough - but you can talk from time to time

❗ This really shouldn't burst the banks. Get up to pace, and hold it there. The intensity will rise so you need to push - but it should never feel like you can't get to the end. The 90 second rest lets you reset - ready for the next 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.

Take 30 minutes to build your fitness and step down off the tough rows for a session.

🚣 30 minutes at 20spm 🚣♀️

➔Pace Guide = 2K+18-20

➔Effort = 5-6/10

➔Speech = Comfortable

❗ Just lock into 20spm and hold pace at 2K+18-20 for the whole session. Depending on where you are in your training and energy levels, that's what'll make you decide +18 or +20 ❗

This row was recorded while doing a live stream on the RowAlong Facebook channel, while using the Ergzone Live app. I've edited it so it sits within my usual format, but you will hear me referencing the screen (which I only pop up once or twice, don't worry)

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 end fast through this progressive 40 minute rowing workout

🚣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 - then gasping for air by the end!

** I've was falling behind making the videos for the 10K plan - so this is a repeat of the W1S3 workout video. But when you hear me say "Start at 2K+25" - you need to start at 2K+23 if you're doing this as W6S3 of the 10K plan - once I've got to the end of the 10K plan, I'll come back and record a specific video for this session - but it just buys me a day **

❗ You'll want to go faster than 2K+23 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 ❗

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.

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

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.

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.