RowAlong – Indoor Rowing Machine Workouts

Row hard, but not TOO hard for 3 minutes. Rest. Do it six times. Stop!

The intensity in this RowAlong is somewhere between the Low Intensity Zone 2 workouts and the Zone 5 MAX intensity workouts. Preferably, you should do this in Zone 4 - which is around 80-90% of your maxHR. But if you want to keep it between 70 and 80% - you'll still get the fitness benefits of working at a harder intensity. Just make a decision what range you want to be in, and stay there. Same for if you're rowing with 2K pace. I give the range of 2K+5-9 - but once you've decided, stay there.

➔HR Training Zone = 3-4

➔Effort/10 = 7-8/10

➔2K Training page - 2K+5-9 (See below for 2K pace info)

💓If you think you made a mistake starting on the bottom end of the target, and want to increase after the first interval, that's ok. But the other way round isn't ok! Ok?

❗ 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

03:04 Warmup

09:41 Main Session

38:55 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.

It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, here it it!

But it's a heck of a good row to do as a standalone too!!

TOP Tier Workout

This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan.

For full information about the RowAlong 5K Plan. go to:

https://www.rowalong.com/5000m-plan

🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣‍♀️

4 x 30 sec / 60 sec rest

4 x 30 sec / 45 sec rest

4 x 30 sec / 30 sec rest

1 x 1min sprint

Pace Guide = Fast as possible while holding 30spm

Effort Guide = 9-10

Speech = Not constant

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.

A low intensity rowalong (60-70% maxHR) for 36 minutes will do SOOOOO much for your fitness on the rowing machine.

And by doing some legs only / back only rowing every 5 minutes, it'll keep the intensity from rising.

🚣Row 5 minutes at low intensity, 1 minute legs/back only - Repeat 6 times🚣‍♀️

You don't have to do the drills section of course. But it is a useful way to combat cardiac drift for those who want to stay in Zone 2 for the whole row. 

➔HR Training Zone = Zone 2

➔Effort/10 = LOW intensity 5/10

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

❗ If you would like to use HR Zones for training, but haven't done a maxHR test, 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 Main 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.

Row hard and fast for 45 seconds. Rest 45 sec. Do this 15 times to give your VO2max a boost! 

There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR.

➔HR Training Zone = Zone5 - 90-100% of MAX!

➔Effort/10 = 10/10

➔2K Training pace - 2K-5 or faster

Don't worry if you fade as you go through the workout. That's a GOOD SIGN! It means you're working at max, which is unsubstainable. Just keep putting everything into the row that you can.

💓 If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, 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 💓

‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this. If in doubt, check with your doctor). ‼‼‼

🚥

00:00 Introduction

01:56 Warmup

08:27 Main Session

25:15 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.

Build your blood's powerhouse with a low intensity row! Use a Heart Rate monitor if you have one to stay in the right training zone.

🚣Row 2 x 15 minutes at low intensity with 30 seconds rest (unlilke last time round, which was 60 seconds rest) 🚣‍♀️

If you have a heart Rate monitor - make sure to use it to stay in Zone 2 which is 60-70% of your maxHR (see below). If you break too far out of the 70%, the core fitness (the blood bit I'm on about) is less effective. I talk about this during the first interval.

➔HR Training Zone = Zone 2

➔Effort/10 = LOW intensity 5/10

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

❗ If you would like to use HR Zones for training, but haven't done a maxHR test, 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

01:37 Warmup

06:42 Main Session

37:58 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.

I loved this row. 3 mins easy, 2 mins harder, 1 minute harder. 5 times. 30 minutes was done in a jiffy!

If you have a heart Rate monitor - use it to stay in the right training zone.

➔HR Training Zone = Overall 3-4, but you'll start in 2 and end in 5!

➔Effort/10 = 5/10 then 7-8/10 then 9-10/10 then reset

➔2K Training page - 2K+18 then +12 then +5 (See below for 2K pace info)

The point here is that you start at 20spm at a low intensity. Then you build, then you build again, before returning to the SAME PACE you rowed at 20spm the first time round.

💓Your heart rate will be a LOT higher than the first time round through!! But you use the 3 minutes at 20spm and lower intensity to settle down before going back to the 24 and 28's.

From this point on, you'll likely never be lower than Heart Rate Zone 3 - and don't be surprised if you hit Zone 5 for the 28's - but on average, this session is a Zone 3-4 workout.

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, 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

02:17 Warmup

08:01 Main Session

39:04 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.

Take it slow and easy, and get fitter! How simple is that?  

🚣Row 3 x 11 minutes at low intensity with 60 seconds rest 🚣‍♀️

➔HR Training Zone = Zone 2

➔Effort/10 = LOW intensity 5/10

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

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, 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

02:14 Warmup

07:52 Main Session

44:11 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.

Hit the MAX in VO2max in this short but intense row! 3 x TABATA rows (20 seconds Max, 10 seconds rest) should leave you exhausted (in a good way!)

➔HR Training Zone = Zone5 - 90-100% of MAX!

➔Effort/10 = 10/10

➔2K Training page - There isn't really one, but 2K - 10 is a good goal

⚠You MUST row the 20 seconds at max effort. High stroke rate and max power. It's only 8 minutes of rowing in total. And if you're not putting everything into each 20 second row, you won't get the VO2max training benefit that this row is designed to give you. ⚠

Don't worry if you fade as you go through the workout. That's a GOOD SIGN! It means you're working at max, which is unsubstainable. Just keep putting everything into the row that you can, even if you're slower by the end of each 4 minute chunk. 

💓 If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, 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 💓

‼‼‼ (Usual disclaimer here that as this is a MAX EFFORT row, it's important that you know your body is ok to do this. If in doubt, check with your doctor). ‼‼‼

🚥

00:00 Introduction

01:56 Warmup

08:27 Main Session

25:15 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.

This row won't set the world on fire - but it's SUPER effective for building your fitness.

🚣Row 3 x 10 minutes at low intensity with 45 seconds rest 🚣‍♀️

➔HR Training Zone = Zone 2

➔Effort/10 = LOW intensity 5/10

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

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, 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

02:04 Warmup

07:23 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.

Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum.

This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!!

🚣6 x 4mins with 90 seconds rest 🚣‍♀️

➔HR Training Zone = Zone 3-4

➔Effort/10 = Medium intensity 7-8/10

➔2K Training page - 2K+12 (See below for 2K pace info)

❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, 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

02:24 Warmup

07:52 Main Session

40:55 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.