RowAlong – Indoor Rowing Machine Workouts

Make your rowing machine workouts a bit more fun by joining me on a journey as I get lost inside my phone.

15 minutes of rowing, starting with 4 minutes of light intensity to warmup. Then the next 9 minutes are spent going faster and slower in pace and stroke rate, before a 2 minute easy intensity to cool down.

With any luck, 15 minutes of rowing exercise will fly by as we navigate the photos app, swipe screens and escape some Angry Birds.

Your intensity is up to you - but the 20 strokes a miunute section should get your heart rate up but not feel too hard. The 24spm sections should feel like you're putting in a lot of effort and the sprint sections should be maximum pace.

If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKU7aRryUNHMzdWuw5ScIpb 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.

🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️

➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4

➔Effort = 6/10 then 8/10 effort scale

➔Speech = Comfortable - may be a little tougher for the 28's.

❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

In this 12 minute workout, start the first 2 minutes at around 20 strokes per minute and a 6/10 effort. Then do 1 minute at around 28spm and about 8/10 effort. Repeat this 4 times.

Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.

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.

Have a fun adventure in space on the rowing machine as I take you on a journey - for kids of all ages!

Join the Captain of the Spaceship RowAlong as I deliver a package to the other end of the universe. In order to get there safely, the ship needs two pilots to RowAlong in unison - so make sure to keep up with me. You never know what dangers lurk as you travel into the darkness of space...

➡ We'll spend 4 minutes prepping and tuning the engines.

➡ Then we'll take off and fly to the other side of the galaxy in ten minutes

➡ Finally, we'll slow down for two minutes to get to our destination.

💫 16 minutes of rowing in total, and hopefully a fun distraction to keep you going through a short workout, no matter whether you're a new rower, a gym user looking for a distraction or a kid looking for some entertainment while rowing. 💫

❗❕❗❕ A mixture of easy, tempo and fast rowing to give you a good, but short workout. Always remember to keep as good a technique as you can when rowing. Push with the feet, forwards tilt and straight arms - and then pull in with arms only at the back half of the stroke! ❗❕❗❕

I hope you like this slight change to the usual chat I go through when making a Rowing Workout video for you to RowAlong to. After making a few 'new rower' videos, and 'gym user' videos - and then having a chat with a friend about how to keep people (especially kids) entertained on the rowing machine, but also giving them some kind of strucutre - it occured to me that maybe I could try this as an option.

Let me know if you like it - whether you're 10 or 40 - did it keep you entertained? Did you get a good workout from it?

I've got a lot more of these planned, so like all the rest of my videos - if you like 'em, I'll make 'em.

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.

New rower? Experienced? Just use the rower in the gym for cardio? This row will suit you just fine.

🚣Alternate easy rowing with hard rowing every minute for 10 minutes🚣‍♀️

Well, not quite. Here's what you'll do.

1) Light rowing while I explain the session if you want to warm-up

2) Slightly faster rowing for 2 minutes at 20 strokes per minute

3) REALLY FAST rowing for 1 minute at 30 strokes per minute

4) Back to that 20 strokes per minute pace

5) Back to that really fast 30 strokes per minute pace

6) Back to that 20 strokes per minute pace

7) Back to that really fast 30 strokes per minute pace

8) Back to that 20 strokes per minute pace

9) Back to that really fast 30 strokes per minute pace

10) Slow it down to use the last 1 minute as a cool-down.

❗The reason for the 30 strokes per minute rate 'cap' is so that you don't "Fly and Die" and go too fast. You're meant to last the whole 10 minutes. But you're also meant to find this really tough - so make sure to push the fast chunks FAST! ❗

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.

Another row lifted from the Build Me Up Playlist on YouTube to kick off the Zero to Hero series here on the podcast:

This 10 minute row will help build up your fitness as part of my Build Me Up series.

🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣‍♀️

➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this).

➔Effort = 6-8/10

➔Speech = Comfortable - may be a little tougher for the 28's.

❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

In this 10 minute workout, start the first 2 minutes at the rate and pace we did for the 7 and 5 minute workout. Then slow down to 20 strokes per minute. Then speed UP to 28 strokes a minute, followed by another 2 minutes of 20 strokes per minute, and another 2 minutes at 24.

Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.

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.

Another row lifted from the 'Build Me Up' playlist on YouTube, in order to be part of the bigger "Zero to Hero" series.

Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.

🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣‍♀️

➔Pace Guide = Just enough to be out of breath, but not exhausted

Add in one "power stroke" every 30 seconds

➔Effort = 6-8/10

➔Speech = Comfortable

❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

In this 7 minute workout, you row at the same intensity as you did during the first 5 minute workout - but every 30 seconds, you give a huge PUSH with the legs, to get the power up for one stroke. Then back to normal...

This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.

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.

For the Zero to Hero Playlist on YouTube, I wanted to give you the option to build up very gradually. So instead of increasing duration too quickly, here's another 5 minute RowAlong.

This was part of the "Rowing for Non Rowers" series on YouTube originally:

Do you want to use the rowing machine in the gym, but unsure what to do? RowAlong with me and I’ll help.

Lots of videos on YouTube with RowAlong workouts are designed to make you a better rower - but what if you don't care about rowing - and just want to use it in the gym as a bit of added cardio? Well, that's what this video series is for. I'll just take you through the basics of how to get moving, a little bit about the best way to use your body - pushing with the legs instead of pulling with the arms, and a little bit about how thinking about keeping a consistent effort will actually do you good.

But I won't start barking at you to go faster, to row at UT2 or at 2K+12 etc. Just climb on, and RowAlong.

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.

As Podcast listeners, you sometimes miss out on the collections of exisitng rows I post on the YouTube channel. So I'm going to post all the rows that make up the Zero To Hero playlist as "Season 1" on RowAlong.

This first one has an introduction from me, before getting into a 5 minute simple row that I recorded when I was recovering from Covid in 2022.

Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series.

🚣2 Minute warmup / 5 minute Row / 2:30 cool down. 🚣‍♀️

➔Pace Guide = Just enough to be out of breath, but not exhausted

➔Effort = 6-8/10

➔Speech = Comfortable

❗ The Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

The series will build from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.

I've added some quiet background music to this one. I don't normally add music, but I thought I would this time.

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.

Finish off the Get Fit by Rowing series with a 5 x 5 minute RowAlong workout. Good 'n sweaty if you do it right!

5 x 5 minutes with 2:30 rests

➔HR Training Zone = 3-4 (70-90% max)

➔Effort/10 = 7-8/10

➔2K Training page - 2K+9 (See below for 2K pace info)

💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same pace. Feel free to keep it drifting upwards (like I do) so that you're just scraping into Zone 5 by the end of the 12 intervals (But NOT AT THE BEGINNING!)

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗

🚥

00:00 Introduction

02:06 Warmup

07:19 Main Session

43:16 Cooldown and time to stretch while I sign off.

Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.

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.

Just think how good 40 minutes straight on the rowing machine will be for you! I'll keep you company the whole way.

40 minutes at 20spm

➔HR Training Zone = 2 (60-70% max)

➔Effort/10 = 5/10

➔2K Training page - 2K+20 (ish) (See below for 2K pace info)

💓 Remember, if you're using HR zones, stick to your zone!

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test on the rowing machine, you can use the calculator on my webpage: https://rowalong.com/calculating-maxhr/ A test is more accurate, but this will at least get you going with HR training ❗

🚥

00:00 Introduction

01:57 Warmup

07:21 Main Session

48:11 Cooldown and time to stretch while I sign off.

Remember, before you undertake ANY kind of physical activity, it's up to YOU to make sure your body is ok to do so. Check with a medical professional if you're at all unsure.

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.