RowAlong – Indoor Rowing Machine Workouts

Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you about an adventure to some sea caves will make the time fly by!

You don't need to connect anything, you don't need a Concept2, you don't need to pay a thing. All it'll costs is a little buy in with your imagination as you RowAlong with me!

All a bit of fun, designed to entertain you through an indoor rowing workout whether you're 6 or 60. And if you put in the effort, you'll get a great 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.

Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.

🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️

➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5

➔Effort = 5-6/10 then 8-9/10

➔Speech = Ok - then Tough

❗ Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4 minutes at around your 5K pace to feel the intensity. Rest 3 mins - do it two more times ❗

This is meant to be a mini version of a longer slog row like a 6K / 30 min / 10K - where you need to grind out the first two thirds or so - and then it starts to get tough.

As such, this is being used as 10KW2S3 - and is the hardest session of the week. You don't have to be on the 10K plan to get use out of this row 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.

rom beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout

🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️

➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute.

➔Bottom tier intensity - 2k+18

➔Mid tier intensity - 2k+ 15

➔Max intensity - Go as far as you can

❗ One row, four different ways to row it. You'll probably find that the intensity level of the Beginner and Bottom Tier rows is pretty much the same - but the Mid and Top Tier workouts will need a lot more effort to get through, and will really leave you feeling like you've been working hard. ❗

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 stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween.

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

➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE!

➔Effort = 8-10/10

➔Speech = Unlikely

❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for the first few intervals. Which should be between 2K+7 amd 2K+10. Once you get 3 or 4 intervals into this session - start to increase your pace if you can. And certainly - increase your pace for the last 4 intervals. ❗

This is Week4 Session3 of the 10Km plan - but you don't have to be doing the plan to find value in this row. Time spent rowing at higher rates (and to be fair, 28 isn't even that high) is really important.

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 a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.

🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️

➔Pace Guide = 2K+18 then 2K+10

➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes

➔Speech = Not quite comfortable, not quite tough.

❗ This is just about teaching you about lasting duration at a higher intensity. The 28spm 2K+10 just makes things a little tougher than a usual bottom tier 2K+18 20spm row. So it should make you need to work a little harder, but not so hard that you don't think you can complete the session❗

The 2K+10 pace for the 28spm is a suggestion. I want you to AT LEAST hit that pace. But if you find you naturally rise to 2K+8 or 2K+7 for those 1 minute efforts, don't choke your stroke. Just stick with it and if you need to ease off in later efforts, that's ok. But no one it to go below 2K+10 for thr 28spm efforts!!

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.

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout.

🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️

➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.

➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8

➔Medium Intensity Pace Guide = 18spm at 2K+18 / 28spm at 2K+4-5

➔Top/Max Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K pace

❗ Even though I say "Lower Intensity" above, that's still going to be a good slog of a row. So much so that you'll need to pay attention to your energy levels when it comes to the next session you pick.❗

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.

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm

(SPM+ Strokes per minutes)

➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info

➔Effort = 5-10/10

➔Speech = Comfortable to start, then harder - then HARD!

❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗

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.

Escape a horde of Zombie Carrots in this fun RowAlong Rowing Machine Workout

20 minutes of rowing.

4 minutes Warming Up

14 minutes escaping the Zombie carrots with a variety of intensities

2 minutes cooldown.

Can you escape the carrots???

If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list... as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed 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.

Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance.

🚣 30 minutes at 18spm 🚣♀️

➔Pace Guide = 2K+20-22

➔Effort = 5-6/10

➔Speech = Comfortable

❗ You need to balance intensity with recovery. All the fast, exciting rows are amazing to do - but if you don't take time to recover, you'll start to scrape the energy dry. So use this simple row to just keep moving - build you core fitness, and spend time working on your technique. ❗

This workout is Week 3 Session 4 of the 10K plan - but you don't have to be doing a plan to get the benefits of this recovery row!

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 an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.

Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm

🚣MIDTier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.

➔Effort = 5-9/10

➔Speech = Comfortable to start, then harder - then easier, then HARD!

❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗

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.