RowAlong – Indoor Rowing Machine Workouts

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.

f you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout

https://youtu.be/_JuRPW_VhMI

🚣1 minute x 10 with 1 minute rests🚣‍♀️

➔Pace Guide = 1K Pace (or average pace of W1S1)

➔Effort = 10/10

➔Speech = Don't waste your breath. Just breathe!

❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end of Interval 1. That's why you can use the average pace from W1S1 or W1S5 as your target here, and see if you can row faster. ❗

For those doing the 1K plan, this is W2S1 - but you don't have to be rowing the plan to find this workout will give you a good kicking!!

00:00 Introduction

03:19 5 minute Warmup

09:55 Main Session - 10 x 1 minute intervals

31:28 Cooldown and guided 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.

RowAlong with me at a fitness building pace, then go fast!

🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣‍♀️

➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5

➔Effort = 5-6/10 - then 9/10

➔Speech = Comfortable - then tougher - but only for 1 minute

❗ There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your technique and flow on the machine. But then the 28spm lets you spread your wings and go fast. So for those that may not enjoy constant 20spm rowing - there's a nice sting in the tail of each interval for you to get your teeth into.❗

00:00 Introduction

02:15 Warmup

07:51 Main Session

50:22 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.

Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.

🚣A bit of everything on the Intensity Pyramid🚣‍♀️

For those who ARE motivated to row - this workout works just fine for you too.

❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗

There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it!

The warmup actually kicks off this session - 4 minute warmup as normal, leads into another 4 minutes of easy intenisty rowing (for those who want a target, aim for 2K+18 at 20spm - for thos who are feeling sluggish, just row at a happy pace, and just pay attention to keeping a goodposture.

Then - take 30 seconds of either Power Strokes - or sprinting. Follow this by 3:30 of your easy pace - and then repeat - keep doing this until the end.

With any luck, the time will fly by - and by the 3rd or 4th sprint or power strokes, the motivation to row and focus a bit more will have arrived.

00:00 Introduction

04:17 Main Session

45:28 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.

If you use the rowing machine in the gym for cardio, this row will give you a great workout.

After a warmup: 

Row 2 minutes at 7/10 effort (2K+12 if you know your training pace)

Hold a squat position for 30 seconds

Do this 5 times. 

❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗

🚥Timing for this row is quite loose, as I give you time to climb off and on the machine - so just set your monitor for 14 minutes or "Just Row"🚥

00:00 Introduction

01:52 Warmup

07:11 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.

Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.

🚣My suggested pace hits MID tier on the Intensity Pyramid🚣‍♀️

But you can push this harder (or softer) if you wish.

➔My suggested Pace Guide: 24spm at 2K+12 pace

➔Effort = 7/10

➔Speech = Words between heavy breaths

❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like❗

Unfortunately, due to a software crash, my usual onscreen rowing metrics didn't get saved.

00:00 Introduction

01:58 4 Minute Warmup

08:05 Main Session

34:25 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 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me.

🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣‍♀️

Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again.

❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace.

Going too fast too soon will catch up on you - and you'll lose the point of this workout.

Just follow along with me while I row, and I'll keep you right. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA97 -The Wringer) but if you 're not rowing on a Concept2 - just set the main session as a single 29 minute row RowAlong with me. 🚥

00:00 Introduction

02:51 Warmup

08:57 Main Session

39:30 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.