RowAlong – Indoor Rowing Machine Workouts

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.

Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom!

'BOTTOM Tier' (Fitness Building) Rowing Machine Workout

🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣‍♀️

➔Pace Guide = 2K+18-20

➔Effort = 5-6/10

➔Speech = Comfortable

❗ This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. ❗

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.

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid

🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️

➔Pace Guide = 2K+5 (see below for 2K training pace info)

➔Effort = 7-8/10

➔Speech = Tough

❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗

It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2.

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.

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak!

🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️

➔Beginners: Row at a pace that you know you'll complete the session

➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)

➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)

➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info)

❗ The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗

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.

Destroy your 30 minute time, or yourself in this tough 30 minute workout. Stick to the pace guide, or push it harder to see just how tough you can make this.

🚣 Row 30 mins as: 4min at 24 spm / 1min at 28spm - 6 times. 🚣‍♀️

➔24spm at 2K+12 (7/10 effort level)

➔28spm at either the natural pace you end up at (easiet option)

➔28spm or at 2K+5 for a hard workout

➔28spm or go a bit faster for a REALLY hard / Max intensity workout

❗ There is no soft option on this workout. Stick to 2K+12 for the 24spm and then choose your intensity for the 28spm for how tough you REALLY want to make it. Sometimes, you just gotta do the tough stuff! ❗

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.

🚥Programming the monitor🚥

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.

Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though.

🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️

➔Pace Guide = 2K+18 for everyone for the 20spm

➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12

➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8

❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗

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.