RowAlong – Indoor Rowing Machine Workouts

This is a an entire repeat of the 2021 version, as unfortunately I had a late night at work and ran out of time to make the new start and end. Sorry!

Make a low stroke rate row a challenge by covering the pace on your monitor

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! 

➔Pace Guide = Start at 2K+18-20 (hopefully!)

➔Effort = 5 or 6/10 

➔Speech = Out of breath a bit, but comforttable

❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.❗

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-22 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. 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, and tagged with the 30/30 label - just bookmark them for future use) 🚥

And yes, I messed up the background - it still says Day 21. Will come back and fix this at one point.

00:00 Introduction

02:18 Warmup

09:29 Main Session

41:50 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 a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end

➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!

❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗

00:00 Introduction

02:46 Warmup

07:38 RowAlong Workout

38:42 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.

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm

🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again

➔Effort = 5/10 to 7/10

➔Speech = Comfortable, then a bit tough - then comfortable again

❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past. How you start the row will dictate the intensity. Keep it easy (+22/24) for a LOW intensity row, but if you start at +20 - it's likely to feel more like a MID intensity on my Pyramid.❗

00:00 Introduction

02:40 Warmup

08:02 RowAlong Workout

39:22 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.

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series.

https://youtu.be/QCEVsObT9YY No Music

https://youtu.be/rSCjJsaS9FM With Music

Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then tough, should end ok again

❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep going. But before it gets too much, you'll go down the other side of the pyramid. The 22 and 18's won't be as easy as they were on the way up, but you'll feel the intensity back off as you come to a close.❗

00:00 Introduction

02:23 Warmup

07:05 RowAlong Workout

38:21 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 great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series.

Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+20-22

➔Effort = 5/10 (push as hard as possible on the 5 power strokes)

➔Speech = Comfortable, even with the power strokes

❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗

00:00 Introduction

02:15 Warmup

08:15 RowAlong Workout

39:16 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.

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series.

Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace.

🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️

➔Pace Guide =

15mins at 20spm / 2K+ 18

10mins at 24spm / 2K+12

5 mins at 28spm / 2K+5 or faster

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

➔Speech = Comfortable - then gasping for air by the end!

❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗

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 great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series.

Rise up through stroke rates every 5 minutes

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Row at 18/20/22/18/20/22spm - changing every 5 minutes

➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases

➔Effort = 5-10/10

➔Speech = Comfortable

* The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *

00:00 Introduction

01:46 Warmup

06:36 RowAlong Workout

37:39 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 great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.

Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers!

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = Start at 2K+15 or faster

➔Effort = Starts at 4/10 - ends at 8/10

➔Speech = Won't be constant. Tough by the end!

* It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! *

00:00 Introduction

01:54 Warmup

07:20 RowAlong Workout

38:22 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.

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series.

Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row.

🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣‍♀️

➔Pace Guide = Start 2K+18

➔Effort = 6/10

➔Speech = Comfortable

* As day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I had a light tweak to my intercostals, I did it at 18spm / 2K+20-22..***

00:00 Introduction

01:39 Warmup

06:16 RowAlong Workout

37:00 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 great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the series

Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.

🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️

➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase

➔Effort = 6/10 (climbs to 7/10)

➔Speech = Slightly less comfortable than bottom tier

* This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.***

00:00 Introduction

01:55 Warmup

06:47 RowAlong Workout

37:30 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.