RowAlong – Indoor Rowing Machine Workouts

Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.

5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up

5 minutes - 20spm / 2K+18 pace (6/10 effort)

5 minutes - 22spm / 2K+15 pace (7/10 effort)

5 minutes - 24spm / 2K+12 pace (8/10 effort)

5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)

There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five minutes. Then continue on with the row. Make sure to increase your pace by 3 seconds into the 22spm and the 24spm - and then for the 28spm, go 2K+8 OR FASTER!

❗ 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

01:50 Main Session

28:23 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.

Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout

🚣5 x 6 minutes with 2 minute rests 🚣‍♀️

➔Pace Guide

3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)

2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)

1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort)

➔Speech

Easy

Harder

Tough

❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗

But for the very last 1 minute - go as fast as you can.

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.

Not got much time? This 25 minute row will fit in an awesome rowing workout for you.

Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times.

—- Row the 20spm sections at around 2K+18 pace (5-6/10)

—- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better)

It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this workout really comes from. And watch out for the 'sting in the tail' on this session too! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual motivating waffle. 

❗ 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

01:23 3 Minute Warmup

05:50 Main Session

32:20 Cooldown and stretching while I sign off.

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

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 off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.

🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣‍♀️

➔Pace Guide = 2K Rate and Pace (see below to 2K pace info)

➔Effort = 9-10/10 all the way!

➔Speech = Tough. Very tough.

❗ Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style of row, you'll continue to raise the calories burned in the rest periods too. ❗

00:00 Introduction

03:02 Warmup

08:29 Main Session

42:26 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 at 20 strokes per minute and 5-6/10 effort (2K+18 pace)

Row 1 minute at 28 strokes per minute - find a natural pace

Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)

Row 1 minute at 20 strokes per minute - Match the 28spm pace

(see below if you're wondering what I mean about 2K training pace)

So what this does is let you see how you can go faster either by increasing stroke rate, or by pushing more power into the stroke. Get a feel for it through this workout - get a REALLY good sweat on, and then when it comes to rowing fast in a race or time trial - see how rowing at a higher rate AND more power will give you the sprint finish you've been dreaming of.

00:00 Introduction

02:35 Warmup

08:38 Main Session

40:04 Cooldown

42:15 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.

Mix 4 minutes of low intensity with 1 minute of high intensity to give you an amazing workout on the rowing machine

🚣4mins at 20spm then 1min FAST x6 (1 minute rests) 🚣‍♀️

➔Pace Guide = 20spm at 2K+18 (see below for 2K pace info) 1 min is as fast as you can

➔Effort = Starts at 5/10 - ends at 10/10

➔Speech = Comfortable - then gasping for air !

❗ Mixing up the two paces makes this a really fun way to get a lot of bang for your training buck. The important thing is that you hold the 20spm pace the same through the whole workout - and that you still give the 1 minute all you have in you, even if that's slightly slower than when you started due to fatigue. ❗

00:00 Introduction

02:41 Warmup

07:46 Main Session

43:53 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.

There's nothing standard about this standard row, as I look into a major change in technique for steady state rowing.

🚣30 minutes at 20 strokes per minute🚣‍♀️

➔Pace Guide = 2K+18 (see below for 2K pacing info)

➔Effort = 5-6/10

➔Speech = Comfortable the whole way

❗ I purposefully dropped a couple of seconds off my usual time for this, and ended up even slower by the end. Partly because of the technique tweak, partly because today was meant to be a rest day, and partly because keeping a low end heart rate is much better than pushing this kind of row. ❗

The video I keep referring to for the technique tweak is here: https://www.youtube.com/watch?v=nFSGS...

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA101) or just set the main session as a single 30 minute row and RowAlong with me. 🚥

00:00 Introduction

02:36 Warmup

07:50 Main Session

39:01 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.

Go as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout

➔Pace Guide

1 minute at 20spm / 2K+18 pace (5-6/10)

1 minute at 20spm MAX EFFORT

Repeat 10 times (No rests)

❗ This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA91) or set a 20 minute row with 1 minute splits - or just set the main session as a single 20 minute row and RowAlong with me. 🚥

00:00 Introduction

01:10 5 Minute Warmup

07:52 Main Session

29:03 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.

Strap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout

🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣‍♀️

➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace)

➔Effort = 5/10 - 10/10

➔Speech = Comfortable - And the sprint is short, so not too bad.

❗ These 30 minutes at 20spm rows are perfect for working on technique, rythm and flow - and also for just letting your body burn a bunch of calories. But you need to make sure to get that technique flowing in order to burn off the perfect amount. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA95) or just programme in 31:30 and RowAlong with me. 🚥

00:00 Introduction

02:08 Warmup

07:43 Main Session

40:31 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.

A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed.

🚣Row 4 minutes at 24spm - Rest 1 minute - Repeat 6 times.🚣‍♀️

➔Beginners - just concentrate on holding 24spm

➔Recovery / Bottom Tier Row - 2K+15 pace (6/10 effort)

➔Medium Tier Row - 2K+12 pace (7/10 effort)

➔Top Tier Row - 2K+9 - aim to go faster.

❗ Pick your pace guide, and stick to it. If you start slow, and want to go fast, that's ok. But if you start fast and want to go slow, that's just your brain messing with you. Stick to you goals! ❗

Apologies for the noisy machine in the warmup and first interval. I fix it by the second interval!! And if you want to know why it all ended quite abruptly - I simply needed to get back to work.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA101) or just set the main session as a single 29 minute row and RowAlong with me. 🚥

00:00 Introduction

02:49 Warmup

08:10 Main Session

38:28 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.