Get faster and learn to hold that pace by rowing intervals at your 2K rate and pace.

10 minute warmup then

🚣 8 x 1:45 with 1 minute rests 🚣‍♀️

➔Pace Guide = 2K Pace and Stroke Rate

➔Effort = 9-10/10

➔Speech = Save your breath for the rowing!

❗ The aim is to hold your pace throughout. If anything, you should try to see if you can go faster than 2K pace as the workout continues. But make sure to not go slower.❗

That said, I started by bullseyeing my pace - hitting 500m in 1:45 - but then slipped down to 494 in Interval 7. But then, I'm talking! 

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.

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout.

🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️

➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)

➔Bottom Tier Intensity: Row at 2K+12 pace

➔MID Tier Intensity: Row at 2K+8 pace

➔TOP Tier Intensity: Row HARD - around 2K+4 pace

(Info about what 2K Pace is can be found below).

❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗

00:00 Intro

02:25 Warmup

08:18 Main Session

38:24 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.

24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time.

Row 4 minutes at 24 strokes per minute and 2K+12 pace (7/10 RPE)

Row 2 minutes at 20 strokes per minute and 2K+18 pace (5/10 RPE)

Repeat 4 times.

No Rests.

You can change this workout to make it easier, by resting through those 2 minutes, or just paddling. Or you can make it harder by doing the 2 minutes of 20spm as full-power strokes. Or do one of each! Lots of different ways to row this workout - so come back to it and try it a different way if you like it!

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

00:00 Introduction

01:49 Warm Up

06:19 Main Session

31:18 Cooldown and stretching 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.

Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between

🚣TOP/MAX tier on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info)

➔Effort = 10/10

➔Speech = Even I had to stop talking at times in this one...

❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick to my 2K rate and pace - but maybe you've had some good improvements?❗

00:00 Introduction

02:44 5 Minute Warmup

09:44 Main Session

41:28 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.

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 ❗

**Programming the monitor**

This workout is available as RA41 on the Ergzone App. If RowAlong doesn't pop up, just go to the Discover tab at the bottom. 

Watch here on YouTube: 🚥 ✸https://youtu.be/2vGTy9mtaLA ✸

00:00 Intro

02:48 Warm Up

08:21 Main Session 

44:24 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 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. ❗

00:00 Intro and pace description

02:31 Warm up

09:30 Main Session

39:57 Cool Down

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.

Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here.

30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm

❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course.

A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart)

A par 5 is one, one, three.

A par 3 is one, one, one.

And we'll be playing 'TPC Sawgrass' ❗

Finish with 2 minutes steady pace (Walk back to the Clubhouse)

It'll all make sense when you watch and RowAlong with the video.

❗❗❗ This is really just a bit of a different way to row a Low Intensity, fitness Building Rowing Workout. The power strokes just make it a bit of fun. So I hope that's how you experience it! ❗❗❗

RowAlong with the YouTube video here: https://youtu.be/9g4bP0xEt0c

00:00 Introduction

02:12 Warmup

08:49 Main Session Begins

40:08 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.

Get your power in with this 25 minute Rowing Workout. Go from 10 to 50 Power strokes - give it all you've got.

Row the following at 20 Stroke Per Minute:

10 Power Strokes / 10 Light Strokes

20 Power Strokes / 20 Light Strokes

30 Power Strokes / 30 Light Strokes

40 Power Strokes / 40 Light Strokes

50 Power Strokes / 50 Light Strokes

40 Power Strokes / 40 Light Strokes

30 Power Strokes / 30 Light Strokes

20 Power Strokes / 20 Light Strokes

10 Power Strokes / 10 Light Strokes (Or just 20 Power Strokes)

You can make this tougher on the cardio side by trying to hold 2K+18 (5/10 Effort) pace on the light rows. But I want you to make sure you have the energy to put FULL POWER into those power strokes. This one is about putting it all in there.

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

00:00 Introduction

01:21 Warm Up (Extend another 2 minutes if you want)

06:46 Main Session

33:00 Cooldown and stretching 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.

https://youtu.be/nCOgLH0UCDs

Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout

🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣‍♀️

➔Pace Guide

1 - 22spm at 2K+15 pace (around 6/10 effort)

2 - 20spm at 2K+18 pace (around 5-6/10)

3 - 18spm at 2K+20 pace (around 5/10)

➔Speech = Comfortable throughout

❗ This workout is here for the days when you just want to go low with your row - kick out a good 30 minute session without any fuss or stress. Perfect for when you want to do a little bit more if you're recovering from a cold (Like I was when I made this)❗

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.

Check it out here on youtube: https://youtu.be/CfyfuOqzloM

Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again. 

🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️

➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate increases.

➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26

➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5 seconds for 26

➔Top/Max pace guide - Start 18spm at 2K+20 - Increase 6 seconds for 22 and 6 seconds for 26

❗ I'll say here - none of those are an "Easy" or Bottom Tier on my Intensity Pyramid ❗

I sat on the bottom end of this pace guide, and by the end I was at the top end of what I'd normally call a "Mid Tier" intensity workout. If you do want to take this a bit easier, you could start the 18spm at 2K+22 and increase only 3 seconds per rate increase. But make sure you don't choke your technique to keep the pace down

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.