RowAlong – Indoor Rowing Machine Workouts

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the series

Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique.

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+20-22

➔Effort = 5/10

➔Speech = Comfortable

❗ I do this strapless in on order to help iron out some issues with my technique. If you're going to try it, and you've never done it before, I recommend loosening the straps, rather than taking your feet out totally. That way, if you get it wrong and are about to fly off the back of the machine, you could quickly pull your feet against the straps. ❗

00:00 Introduction

01:06 Warmup

05:46 Main RowAlong Workout

36:44 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.

Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18

➔Effort = 7-8/10 then 5-6/10

➔Speech = A little tough, then easy - a bit like walking up stairs

❗ There's nothing too taxing about this row. Just stick to the pace guide, RowAlong with me to follow the stroke rate, and it'll be tough - but not unmanageable. ❗

Watch it here on YouTube: https://youtu.be/P56p36-Y6-4

00:00 Introduction

01:50 5 minute Warmup as I explain the pace guide

07:48 Main RowAlong Workout

38:32 Cooldown and guided stretching

🔶If you use ERGZONE to program your C2 Monitor, you will find this row under the 30 x 30 minutes Playlist as RA 30/30 - 1. Otherwise, just program your monitor as a 30 minute row with 3 minute splits (no rests)..🔶

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.

Escape a horde of Zombie Carrots in this fun RowAlong Rowing Machine Workout

20 minutes of rowing.

4 minutes Warming Up

14 minutes escaping the Zombie carrots with a variety of intensities

2 minutes cooldown.

Can you escape the carrots???

If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list... as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it.

00:00 introduction and machine setup

01:25 Start with a warmup row

05:25 Pause for a drink if you like

05:55 Escape the Zombie Carrots!

21:25 I hope you made it...

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.

Make your rowing machine workouts a bit more fun by joining my on a journey as I get lost inside my phone.

15 minutes of rowing, starting with 4 minutes of light intensity to warmup. Then the next 9 minutes are spent going faster and slower in pace and stroke rate, before a 2 minute easy intensity to cool down.

With any luck, 15 minutes of rowing exercise will fly by as we navigate the photos app, swipe screens and escape some Angry Birds.

Your intensity is up to you - but the 20 strokes a miunute section should get your heart rate up but not feel too hard. The 24spm sections should feel like you're putting in a lot of effort and the sprint sections should be maximum pace.

If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKU7aRryUNHMzdWuw5ScIpb as I'm adding more every week. And do leave a comment / click like to let me know you enjoyed it.

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 won't feel easy. But it won't feel max effort either. A baby bear row. 

I revisit a row from a couple of years ago, updating the warmup and the cooldown, but re-running the main row itself. Cheeky, I know. 

🚣4 x 10 minutes at 24spm with 1 minute rests🚣‍♀️

➔Pace Guide = 2K+12-15

➔Effort = 7-8/10 

➔Speech = You'll be able to speak, but not much.

❗ Where you sit on the pace guide here will determine how tough it is. If you go for +12 - it's going to be a good hard slog, possibly taking you into more of a 9/10 area by the end. But if you sit on the slower end of the pace guide, it should still feel hard, but at that "Tempo Row" area, where you know you can manage it, as long as you keep concentrating on the power you're putting in. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, "RA RV1 - 4 x 10 / rest 1") or just set 43 minutes and RowAlong with me. 🚥

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 to help power a boat on the Amazon river, as I take you on a journey, telling you when to speed up and slow down as you row! 

➡ We'll spend 4 minutes prepping and tuning the engines.

➡ Then prepare for a 10 minute row as we'll leave the dock and set sail down the Amazon, facing who knows what! 

💫 14 minutes of rowing in total, and hopefully a fun distraction to keep you going through a short workout, no matter whether you're a new rower, a gym user looking for a distraction or a kid looking for some entertainment while rowing. 💫 

❗❕❗❕ A mixture of easy, tempo and fast rowing to give you a good, but short workout. Always remember to keep as good a technique as you can when rowing. Push with the feet, forwards tilt and straight arms - and then pull in with arms only at the back half of the stroke! ❗❕❗❕

I hope you like this slight change to the usual chat I go through when making a Rowing Workout video for you to RowAlong to. After making a few 'new rower' videos, and 'gym user' videos - and then having a chat with a friend about how to keep people (especially kids) entertained on the rowing machine, but also giving them some kind of strucutre - it occured to me that maybe I could try this as an option. 

Let me know if you like it - whether you're 10 or 40 - did it keep you entertained? Did you get a good workout from it? 

I've got a lot more of these planned, so like all the rest of my videos - if you like 'em, I'll make 'em.

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 4 weeks and 3 prep rows, use this row to check if you have increased your speed on the rowing machine. 

🚣8 x 1 minute with 1 minute rests🚣‍♀️

➔Pace Guide = 1K pace. If you can go faster at the end, do! 

➔Effort = Starts at 9/10 - ends at 10/10

➔Speech = Don't waste oxygen! 

❗ This is a repeat of Week 1 Session 1 of the 1K plan, and the reason I'm doing it again is as an alternative to see if the plan made me (and you) faster. Obviously, the ideal row to do is a 1000m row, as that's what this plan is for - but there's something about testing this initial row that works very well. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W5S4) or set 1 min intervals with 1 min rests - or 15 minutes and RowAlong with me. 🚥

RowAlong with the YouTube video here: https://youtu.be/0vhd0ovmdDQ

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ

                   🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...) More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalong PayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                        🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

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.

You'll need those 3 minutes rest if you hit this session hard enough. 

🚣6 x 1 minutes with 3 minute rests 🚣‍♀️

➔Pace Guide = 1K or faster pace➔Effort = 9/10 - ends 10/10➔Speech = Hahah. Less talkin' more rowin' 

❗  These 1 minute efforts are TOP effort rows. But because there's only 6 of them, and because there are 3 minute rests, you'll actually find that after the cool down and stretching, you'll feel amazing. Amazing enough that after a rest day, you'll be primed for your 1Km Time Trial. ❗

I say in the warmup that this may not be the best standalone workout - that it's better suited for a taper week, but I quickly did a U-Turn on that. This is a great work out at any time! 

RowAlong with the YouTube video here: https://youtu.be/dI1ThRtM3yg

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

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.

15 minutes twice at a low intensity and stroke rate to BUILD that fitness and BURN a lot of calories.🚣2 x 15 minutes with 3 minute rests at 18/20spm 🚣‍♀️

➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18➔Effort = 5/10➔Speech = Comfortable

❗  Givey yourself space and time to build up your core fitness, and to be able to connect to the machine with a good technique. Don't push the pace on this one!  ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W5S2) or 15 min intervals with 3 min rests, or just 33 minutes and RowAlong with me. 🚥

RowAlong with the YouTube video here: https://youtu.be/K2J3JsUFigc

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

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.

Don't be fooled. These 5 minutes are going to be hard fought minutes. Row them at 1K Pace or better. Just stay off the floor.🚣2mins / 1min / 2mins - 4 minute rests🚣‍♀️

➔Pace Guide = 1K Pace / Faster / 1K Pace➔Effort = 10/10 - 11/10 - 10/10➔Speech = If you can talk, you're not going fast enough! 

❗  4 minute rests sounds like a lot, but if you put the effort in here, you'll want every second of that rest to get yourself ready for the next interval. Push the power with the legs and hold you pace! ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K- W5S1) or set 2/1/2 intervals with 4 minute rests, or set 13 minutes and RowAlong with me. 🚥

RowAlong with the YouTube video here: https://youtu.be/7W4QLU452gY

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹℹℹℹℹℹ

                                      🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYc...)More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

Patreon: https://patreon.com/rowalongPayPal: https://www.paypal.com/donate?hosted_...

But seriously - just keep watching, that's all I ask!! 

                                                                               🔵🔵🔵

For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

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.