RowAlong – Indoor Rowing Machine Workouts

WARNING - Only row this MAX intensity workout if you know your body is healthy enough to do it. 

🚣Seriously, this row asks you to do🚣: 

3 x 30 seconds (30 second rests)

4 x 45 seconds (45 second rests)

5 x 1 minute (1 minute rests)

4 x 45 seconds (45 second rests)

3 x 30 seconds (30 second rests)

All at max intensity

➔HR Training Zone = 5 (90-100% maxHR) 

➔Effort/10 = 10/10

➔2K Training page - 2K-5 or faster!  (See below for 2K pace info) 

💓 You won't hit Zone 5 HR at first, a combo of short intervals and rest periods. 

Don't fret - it wasn't until the 45 second intervals that I got there. Just row at MAX INTENSITY and you'll drift up to get there. Maybe you can get a sense of new power as the last 45 and 30 second intervals happen! 💓

00:00 Introduction (Do some light rowing through this)

04:07 Warmup

11:08 Main Session

40:08 Cool down and stretching

50:21 Massive rant about funnel advertising for health and fitness plans

💓💓💓 If you 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 💓💓💓

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.

Fed up listening to me talk technique during a low intensity rowing workout? This is the row for you. 

I think I spend 30 seconds in the warm up and 30 seconds in the main workout talking technique. So if you're looking for a technique focussed row, this isn't the one! Row 19 of this series goes into it a lot deeper, try that one! 

35 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

01:46 Warmup

06:56 Main Session

43:03 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.

You've got to be a Baby Bear for this rowing workout. Not too easy, not too hard. Lots of effort, but not so much that you can't hold it.

12 x 3 minutes with 90 second 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

02:40 Warmup

08:33 Main Session

1:02:59 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.

You've Got Fit By Rowing by now I hope. So it's time to get fitter, by rowing for a little longer.

As we close off the 5th week of the Get Fit by Rowing series, it's time to look ahead. And in order for Zone 2 rows to continue to help increase your bowl of power, you need to increase the time you're rowing for. So in this row, we'll RowAlong for: 

33 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

02:09 Warmup

07:40 Main Session

42:10 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.

Do you feel like you've only had a good rowing workout when you're totally spent afterwards? Well, this row's for you.

It's also Row 18 of the Get Fit By Rowing series. And don't worry if you haven't done the 17 before - this will be a great introduction!

🚣Build your top end fitness and power by rowing MAX intensity for 5 x 1 minute, 4 x 45 seconds and 3 x 30 seconds (with 1:1 rests)🚣‍♀️.

➔HR Training Zone = 5 (90-100% maxHR)

➔Effort/10 = 10/10

➔2K Training page - 2K-5 or faster! (See below for 2K pace info)

❗ You'll find it'll take a while in each interval to drift up to Zone 5 - don't fret. Just row FAST and you'll get there. The rests will help - and maybe you can get a sense of new power as the 45 and 30 second interals happen! ❗

00:00 Introduction

02:50 Warmup

09:30 Main Session

29:51 Cool down and stretching

💓💓💓 If you 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-

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.

Keep the intensity LOW to let your fitness GROW! Look at that, I can add 'poetry' to the list of skills on my LinkedIN profile now...

But it's a simple trade. You make sure to do this workout at a low intensity, 60-70% of your maxHR and your body will reward you by giving you a boost to your fitness, building up your mitochondria. 

Row 4 minutes at 20spm - then 1 minute doing drills. Repeat 6 times.

➔HR Training Zone = 2 (60-70% max)

➔Effort/10 = 5/10

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

💓You don't have to do the drills - they're there primarily to stop your heart rate creeping up. But they ARE useful for giving you a moment to think about your technique too.

❗ 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

01:42 Warmup

07:39 Main Session

38:10 Cooldown and time to stretch while I sign off.

🌟Two things I mentioned in today's row.🌟

1) Richard Wilder PT (who I had brain fog, and called Taylor). Instagram video that I mention is here: https://www.instagram.com/reel/CoccD88ImO5/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

2) Kyloe in The Wild Sunglasses: https://kyloeinthewild.com/ (I don't get anything for giving you this link - I'm just letting you know) 

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.

Increase then decrease effort and pace every minute. 30 minutes will fly by in a sweaty mess if you do this one right! I went a bit loopy... sorry! 

It's a simple setup. Start are you normal 20spm low intensity pace. Then increase to 24 strokes per minute, and go around 5-6 seconds faster. Then increase to 30spm and go faster again. Then go back to 24 and slower, and back to 20spm and slower.  

Do this 6 times with the right intensity, and you should be in and out of zone 3 and 4 and get a hum dinger of a workout! 

➔HR Training Zone = 3-4

➔Effort/10 = 7-8/10

➔2K Training page - 2K+20/12/4 (ish) (See below for 2K pace info)

💓Your heart rate will fluctuate along with your intensity. That's ok. My suggestion is to set your pace goal for the 20/24/30 strokes per minute sections, and just stick to them each time. Don't worry about heart rate zones at all.

❗ But 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

02:42 Warmup

09:00 Main Session

40:04 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.

Your fitness is like a big bowl of blue sparkling energy. This low intensity row will give you a bigger bowl, and therefore more fitness.

🚣But to grow your bowl, you need to keep the intensity LOW here. Between 60-70% of your max heart rate. 🚣‍♀️.

➔HR Training Zone = 2 (60-70% maxHR)

➔Effort/10 = 5/10

➔2K Training page - 2K+18-20 (See below for 2K pace info)

❗ If you're focussing on rowing in Zone 2 (60-70% hr) but also start rowing this at 2K+18-20 pace, make sure your HR doesn't break out of 70%. HR takes priority. Slow down if you go over 70%. If you're sticking to 2K pacing, stick to 2K+18-20. ❗

00:00 Introduction

02:26 Warmup

08:10 Main Session

39:24 Cooldown and stretching

💓💓💓 If you 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 💓💓💓

Check out the full Get Fit by Rowing playlist here:

https://www.youtube.com/playlist?list=PL8ookhrQKwvK-gxCBmgP4fTUkx8rxghFm

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 VO2max by rowing 10 x 1 minute intervals at maximum intensity. It's as fun as it sounds!

🚣Although base endurance is vital for fitness, sharpening the other end of your fitness system is just as important. Hit this one with everything can manage (at a controlled but high stroke rate) Remember - make sure you're body is healthy enough to work at this intensity. Check with a doctor if unsure.🚣‍♀️.

➔HR Training Zone = 5 (90-100% maxHR)

➔Effort/10 = 10/10

➔2K Training page - 2K-5 or faster! (See below for 2K pace info)

❗ You'll find it'll take a while in each interval to drift up to Zone 5 - don't fret. Just row FAST and you'll get there. I was just tickling into Zone 5 at the end of each interval, and this row almost got the better of me! ❗

00:00 Introduction

03:48 Warmup

10:15 Main Session

31:10 Cool down and stretching

💓💓💓 If you 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 💓💓💓

🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)

More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalong

PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

But seriously - just keep watching, that's all I ask!!

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.

You can get fitter by rowing slowly?? YES! Take it easy for 6 x 5 minute intervals and build your base fitness.

🚣Remember, this isn't a performance plan. It's a fitness plan. Keep the intensity LOW here. Between 60-70% of your max heart rate. That's why there's 30 seconds rest. Have a drink, wiggle your backside, let you heart rate settle if it was spiking. 🚣‍♀️.

➔HR Training Zone = 2 (60-70% maxHR)

➔Effort/10 = 5/10

➔2K Training page - 2K+18-20 (See below for 2K pace info)

❗ If you're focussing on rowing in Zone 2 (60-70% hr) but also start rowing this at 2K+18-20 pace, make sure your HR doesn't break out of 70%. HR takes priority. Slow down if you go over 70%. If you're sticking to 2K pacing, stick to 2K+18-20. ❗

00:00 Introduction

02:33 Warmup

07:49 Main Session

41:44 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.