RowAlong – Indoor Rowing Machine Workouts

1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them.

Row:

4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info)

3 Minutes Rest

Do this 8 times

❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to get the right training effect from this kind of session. You'll need to push to get through this one, but there shouldn't really a question of if you can ❗

🚥Use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick Row Off Beer) or set 4 min intervals with 3 minute rests. Or just set your monitor to 53:10 and RowAlong with me. 🚥

00:00 Introduction

02:18 Warmup

08:11 Main Session

1:03:12 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 for 60 minutes, changing stroke rate and pace every 5 minutes.

🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.

Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24

➔Pace Guide:

18spm at 2K+20-24

20spm 2 seconds faster than 18spm

22spm 2-3 seconds faster than 20spm

24spm 2-3 seconds faster than 22spm

➔Effort = 5-8/10 (It will drift up through the hour)

➔Speech = Should be ok. Maybe a little tough in the 24's

❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗

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.

00:00 Introduction

03:01 4 Minute Warmup

9:37 Main Session

1:11:18 Cooldown then 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.

Sprint for 45 seconds - 11 times, with 1 minute rest between each row

🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Due to the intensity of this row, the warm up is 10 minutes long.

➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8

➔Effort = 10/10

➔Speech = Don't try - just breathe!

❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗

45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.

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.

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 11 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:36 10 Minute Warmup

14:38 Main Session

34:25 Cooldown then 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.

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info)

➔Effort = 5-6/10

➔Speech = Comfortable

❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗

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.

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 10 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:16 Warmup

07:46 Main Session

39:39 Cooldown then 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.

Row 3 x 9 minute intervals with 3 minute rests

🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info)

➔Effort = 7-8/10

➔Speech = Getting tough

❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗

All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms.

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.

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 9 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:50 Warmup

09:51 Main Session

44:23 Cooldown then 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.

Row for 32 minutes, but change stroke rate every four minutes.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Changes are: 18/20/22/20/18/20/22/20

➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)  

➔Effort = 5-6/10

➔Speech = Comfortable

❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗

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.

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 8 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:09 Warmup

07:41 Main Session

41:01 Cooldown then 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.

Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.

🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!

➔Effort = 10/10

➔Speech = Don't even try

❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 7 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:55 10 minute Warmup

15:22 Main Session

32:51 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 simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong?

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info)

➔Effort = 5-6/10

➔Speech = Comfortable

❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community tab if you want to see the actual results).❗

This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency.

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 6 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:35 4 minute Warmup

08:05 Main Session

39:14 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 5 x 10 minute intervals with 90 second rests between in this RowAlong workout.

🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Row intervals at 18/22/18/22/18 stroke per minute

➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info)

➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.

➔Speech = Comfortable

❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗

(I know, the title says Intervals, the Thumbnail and video says Pieces - but no one is going to search YouTube for 5 x 10 minute Pieces!)

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 5 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

01:59 4 minute Warmup

07:22 Main Session

1:05:14 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 for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace  

➔Effort = 5-6/10 (more for the power strokes)

➔Speech = Comfortable

❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 4 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:48 4 minute Warmup

08:18 Main Session

40:11 Cooldown and time to stretch while I sign off.

I talk about this podcast at the end. Well worth checking out: 

https://www.mindbodybrain.com.au/podcast-1

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.