RowAlong – Indoor Rowing Machine Workouts

I'm posting these sporadically through December. Go to: bit.ly/3iHeV4h for the full YouTube playlist.

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.

🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: MAX Effort - High rate, High Pace

➔Effort = 10/10

➔Speech = Don't even try

❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. ❗

The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 3 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

03:24 10 minute Warmup

14:57 Main Session

34:01 Cooldown (+ extra bit) 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 2 x 16 minutes with 1 minute rest. Slow and easy this time.

🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info) 

➔Effort = Starts at 5/10

➔Speech = Comfortable

❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. ❗

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 2 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

02:21 4 minute Warmup

07:49 Main Session

43:05 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.

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk.

🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide

Row 5 mins at 20 strokes per minute and 2K+18 pace

Row 3 mins at 24 strokes per minute and 2K+5 pace

(See below for 2K Pace info)

➔Effort = Starts at 6/10 - then 8-9/10

➔Speech = Comfortable - then tough

❗ Burn some calories over the Holiday Season by rowing along with me in this 12 Rows of Christmas series. You don't have to do 12 days in a row - just fit them in when you can. ❗

The first 5 minutes is a good start for you to settle into the rhythm and get your technique locked in - then 3 minutes you push a LOT harder with the legs to get the rate and pace up. The intensity of that 3 minutes will get tougher for each interval. In the final interval, if you want to REALLY push and row as hard as you can (keep to the 24 stroke rate though) - then please do!

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 1 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

03:16 4 minute Warmup

08:37 Main Session

1:00:43 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.

Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows!

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K pace and faster (See below for 2K pacing info)

➔Effort = 10/10

➔Speech = Hard

❗ This is all about pushing in that power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 intervals whether you can go a bit faster. Just don't go out at 2K-10 and then have to limp home at 2K+10!!❗

00:00 Introduction

03:15 Warmup

00:02 RowAlong Workout

39:53 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.

After two tough days, and another one in Day 30 - back off the intensity in this simple row. 

🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️

30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)

➔Pace Guide = 2K+20 (See below for 2K pacing info)

➔Effort = 5-10/10

➔Speech = Comfortable

❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗

00:00 Introduction

01:51 Warmup

06:56 RowAlong Workout

38:57 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.

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm

(SPM+ Strokes per minutes)

➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info

➔Effort = 5-10/10

➔Speech = Comfortable to start, then harder - then HARD!

❗ This is a repeat of Day 17's row in this series, which along with Day 21 is my favourite of the series. This starts off ok - but the build through to the end adds intensity, and you come out the other end having had a great workout, and endorphins flowing all over your body.❗

00:00 Introduction

02:20 Warmup

07:31 RowAlong Workout

38:48 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 an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.

Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm

https://youtu.be/qdNbYUa893o No Music

https://youtu.be/Mfd5k3LoWBA With Music

🚣MIDTier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.

➔Effort = 5-9/10

➔Speech = Comfortable to start, then harder - then easier, then HARD!

❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗

00:00 Introduction

02:27 Warmup

07:39 RowAlong Workout

38:45 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 the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times.

(You can also find this row on YouTube)

https://youtu.be/LrHmjgTeFY0 No Music

https://youtu.be/UC-lAE7Xs7A With Music

➔Pace Guide = 2K + 15-16 - then 2K pace or better

➔Effort = 6/10 then 9-10/10

➔Speech = Heart rate will be up, breathing harder, but ok to speak

❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗

00:00 Introduction

02:08 Warmup

06:45 RowAlong Workout

37:34 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 30 minute row is over before you know it due to the short intervals.

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Change every two minutes from 18/20/22/20/18 strokes per minute

➔Pace Guide = 2K + 20/18/15/18/20 x 3

➔Effort = 5-6/10

➔Speech = Heart rate will be up, breathing harder, but ok to speak

❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗

00:00 Introduction

02:50 Warmup

08:18 RowAlong Workout

39:11 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.

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!

🚣TOP Tier row on my Intensity Pyramid🚣‍♀️

https://youtu.be/FgG4yrg4Fhw No Music

https://youtu.be/vXUoYejgxWI With Music

Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.

➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace

➔Effort = 5/10 then 10/10

➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time

❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗

00:00 Introduction

02:27 Warmup

07:34 RowAlong Workout

38:16 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.