RowAlong – Indoor Rowing Machine Workouts

The harder you work, the fitter you'll get, right? Wrong. Take this one easy - and get huge fitness gains.

It's a simple 30 minute, low intensity, 20 strokes per minute row, but I've made it even easiser by doing the back / arms and legs only drills every 4 minutes. Why? Well the point of these low intensity Zone 2 rows is to keep your heart rate between 60 and 70% of your maxHR. And for many reasons, during a 30 minute 20spm row, you can break out of that zone.

So the 1 minute drill work gives you a chance for your HR to drop by 10 beats or so while you carry on putting in some effort.

➔HR Training Zone = Zone 2 (60-70% maxHR)

➔Effort/10 = Low intensity is 5-6/10 (You can hold a conversation)

➔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 ❗

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00:00 Introduction

01:10 Warmup

06:42 Main Session

37:56 Cooldown and time to stretch while I sign off.

RowAlong with the video version on YouTube: https://youtu.be/nHsmrAMsjjM

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🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I don't charge anything for you to RowAlong with me. But if you'd like to donate, that would be incredible!

Patreon: https://patreon.com/rowalong

PayPal: https://www.paypal.com/donate?hosted_...

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

🔵🔵🔵

This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ

#fitness #rowing #homeworkout

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

Ok - 20 x 30 seconds... Not just 1. But going MAX EFFORT on all 20 will improve your VO2max, which is vital for general fitness gains.

🚣This row is 10 x 30 seconds with 30 seconds rest - 2 minutes rest, then do it again at MAX INTENSITY🚣

The importance of keeping low intensity rows low is mirrored by the importance of rows like this MUST be at max. If you're wearing a heart rate monitor, you want to get to 90-100% of your maxHR during these intervals. (Only if you know it's medically safe to do so).

If you don't hit this hard, you won't get the fitness benefits.

➔HR Training Zone = Zone 5 (AN)

➔Effort/10 = MAX intensity is 10/10 (Exhaustion)

➔2K Training page - 2K-5 or faster (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

02:03 Warmup

08:51 Main Session

31:58 Cooldown and time to stretch while I sign off.

🚥

🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I don't charge anything for you to RowAlong with me. But if you'd like to donate, that would be incredible!

Patreon: https://patreon.com/rowalong

PayPal: https://www.paypal.com/donate?hosted_...

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.

Are you rowing just to get fit? But don't know what to do? This series is for you. 

Most of my plans are about performance, but what if you just want to get fit? The 24 workouts in the "Get Fit by Rowing" series are designed to do just that. With a mixture of low intensity, hard rows and max rows, you'll build core fitness and VO2max - both of which are vital. 

🚣This first row is 2 x 15 minutes with 1 minute rest at a LOW INTENSITY🚣

In this row, I talk about how to gauge your intensity, and what I'm planning to do over the next 24 workouts. I mention an Intro Video. I haven't made that yet... but I want to get this series started asap. So I'm not going to wait to make the introduction before publishing this.

➔HR Training Zone = Zone 2

➔Effort/10 = Low intensity is 5-6/10 (You can hold a conversation)

➔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 ❗

🚥

                   🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I don't charge anything for you to RowAlong with me. But if you'd like to donate, that would be incredible! 

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!! 

                                        🔵🔵🔵

This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

See you in the next video.

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ

#fitness #rowing #homeworkout 

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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.

Climb onto your rowing machine and join me as we walk through the forest, and possibly get into a few bits of trouble...

Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower. 

There's a 4 minute easy start followed by short pace change intervals.  

Based around the following intensities: 

Easy - about 5/10 effort at a lowish stroke rate 

Hard - about 7/10 effort at a slightly higher stroke rate

Sprint -10/10 max effort and high stroke rate

Power - Put max effort into a low stroke rate. 

If you want to row a more serious and focussed workout, take a look at the main RowAlong workouts on this channel. But for a way to pass 20 minutes on the rowing machine with a mix of intensities, this should be a good workout for you. 

The YouTube version of this (so you can see my hat) is here: https://youtu.be/W5eUqo5DOIM

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.

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.