In order to get that Rowing Performance back, you need to embrace discomfort. This RowAlong workout will do that for you.

4 x 8 minute intervals with 4 minute rests.

4 minutes is a long rest. So you need to earn it with a HARD intensity on the intervals:

🚥Speech - Don't try

🚥Effort /10 - 8-10

🚥2K Pace - 2K+2-5

🚥HR Zone - AT to AN

Get your rate (I'm at 26) and pace up - and then hold it to the end of each interval. It won't be comfortable. But the trick to getting performance sharpness back on the rowing machine it to leave the Comfort Zone behind you.

(This version of the RowAlong workout has music)

00:00 Introduction

02:25 Warmup

07:38 Main Session

53:05 Cooldown and time to stretch while I sign off.

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.

Endurance is key to rowing. And especially this 35 minute low intensity row. Can you keep it low and slow, AND endure my chat? ;)

‼ This is a LOW INTENSITY ROW - Which means:

➡5/10 Effort - heart rate is up, breathing is up, but it doesn't feel hard. You can hold a conversation

➡UT2 HR Zone. Keep your heart rate between 50 and 70% of max (lower is better)

➡2K Pacing - if you've been training well, row at 2K+18 - if you're slightly off, 2K+20-22

The key to these low intensity rows with no rate or pace changes is to get into the stroke rate and rhythm and then just lose yourself to the process. Make sure to keep the intensity where it's meant to be, and hopefully my chat will keep you interested enough to get through the session.

00:00 Introduction

02:15 Warmup

07:30 Main Session

43:17 Cooldown and time to stretch while I sign off.

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.

Rowing at a tough pace for 4 minutes will help you get used to holding this intensity - do this 6 times

This continues the 'plan' that was generated by the ChatGPT thing. It spat out "6 x 4 minutes with 3 minutes rest" and so it was up to me to interpret what to do with it. 

The 3 minute rests suggest a higher intensity that the recovery is needed for. So take your pace up to around 2K+2-5 or from an intensity point of view, you're looking at starting around 8 and finishing the session around 10! 

The thumbnail will make sense once you get to the end of the video

00:00 Introduction

02:25 Warmup

07:55 Main Session

48:16 Cooldown and time to stretch while I sign off.

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.

Building your Rowing Performance back isn’t just about speed. You need to build your core fitness too. This row will do that. 

It’s a simple row. 30 minutes at 20 strokes per minute. Choose how you want to pace this: 

5/10 on the effort scale (like constantly climbing stairs)

2K+18 if you have a 2K average time (your 2K time divided by 4)

UT2 heart rate zone

Blue/Green zone on a MyZone tile.

The hardest part of this row should be keeping the pace down. It’s really easy to let your ego take over and go too fast on this one! 

I talk about the importance of change in this row. But I’ll have to admit, I think it was a bit of a brain wandering subject – hopefully it’ll keep you distracted for 30 minutes though! 

00:00 Introduction

01:53 Warmup

06:56 Main Session

37:26 Cooldown and stretching.

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.

Need to sharpen up your rowing before some serious training? Try this 10 day plan. 

I've been rowing a lot while training for HYROX, but not particularly with performance in mind. So I asked CHAT GPT to make me a plan that would help sharpen up my speed chops before getting back to some serious performance training.  

All the A.I. has done is pull together 5 popular sessions, which will be repeated twice. Not exactly rocket surgery. But I'm using it to get back to performance rowing again. Hopefully it'll help you too. 

‼‼ REMEMBER - Only undertake any form of strenuous exercise if your body is ok to do so. If you're unsure, check with your doctor first! ‼‼‼‼

🚣This first session is 8 x 2 minutes HARD AND FAST with 2 minutes rest. If you don't have a 2K training time, just row fast enough that you can just complete each interval. Or, if you have a 2K training pace, try to do all intervals at your 2K pace. 🚣

00:00 Introduction

02:08 Warmup

08:33 Main Session

40:20 Cooldown and time to stretch while I sign off.

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 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.

Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST!

🚣 Row 20 minutes at 20 strokes per minute, rest 3 minutes, then row 7 minutes as fast as you can🚣‍♀️

➔Pace Guide for 20min = 2K+18

➔Effort = 5-6/10

➔Speech = Comfortable

➔Pace Guide for 7min = As fast as you can

➔Effort = 10/10

➔Speech = Don't talk, breathe

❗ If you're looking for a 30 minute workout that'll give you a bit of low rate technique work and then a fast finish - this is the one to pick! Similar to doing a 5K then a 2K - it'll help build you up for any race distance you're training for.❗

00:00 Intro

01:47 Warmup

07:04 Main Session

38:03 Cooldown

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.

From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)!

🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣‍♀️

➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)

➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info)

➔Medium Intensity: For a tough, but not max row - do the 18spm at 2K+20 pace, and the 24spm at 2K+8 pace (see below for 2K pace info)

➔Top Intensity: For a max intensity row - do the 18spm at 2K+20 pace, and the 24spm at 2K+4 pace (see below for 2K pace info)

❗ Pick your pace - and stick to it. If you go too fast on the Bottom, or if you back off the pace of the Top, you'll not get the right training benefits from this 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.

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. ❗

00:00 Intro and session description

02:49 Warmup

08:24 Main Session

51:24 Cooldown and time to stretch

56:41 Me deciding I'd finish with a 1min TT after all.

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.

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 

🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️

5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry)

➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)

➔Effort = 8/10 - will climb to 10/10

➔Speech = Hard.

❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗

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.