RowAlong – Indoor Rowing Machine Workouts

In February 2021, Wilson Lawrence (a Continuous Parsonal Development and Performance Coach) and I were talking about whether my Podcast could be expanded to include general conversations about Indoor Rowing with a vareity of different contributors.

So, one Thursday night, we got together over Zoom and had a great chat - as a pilot to this idea. So strap into your machine, dial in 20 strokes per minute at 2K+18 and let our conversation keep you company. In the end though, this idea just couldn't take off for me - as it was just one thing too many from a time point of view.

But, it's probably a good thing I didn't pursue it - as there's already someone out there doing this. The Broken Oars Podcast is exactly what we were thinking of doing - and in fact, I pop up on one of their episodes (as of August 2021 it's about to be released) - so if you're interested in more of htis kind of thing, go check it out! https://brokenoarspodcast.podbean.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.

This is one of the best rowing workouts you can do. Vary your stroke rate and intensity to give you the best of everything - technique / fitness / power - and one heck of a good workout! 

🚣 9 x 4minutes - go through 20/24/28/24/20/24/28/24/20spm 🚣‍♀️

➔Pace Guide = Start 2K+18 - increase 6 sec for 24 and 6 sec for 28spm   (See below for info about 2K Pacing)➔Effort = 20spm - 5-6/10,  24spm -  7/10,  28spm - 8-9/10➔Speech = Comfortable / Tough / Don't try.

❗  This is an amazing workout. It gives you the chance to work through different stroke rates. To work on the low rate fitness boosting range then up to tempo, then up to the faster range. Not only from a technique point of view, but also because it'll help you to adjust pace with your stroke rate, this is extremely vauluable. And - you'll get an amazing cardio workout from this by going through the ranges.❗

If you're feeling brave, start the 20spm at a faster pace (around 2K+16)  which will really up the intensity of the entire session. Or, if you'd rather focus on fitness and technique, start a little easier, around 2K+20 pace instead.

Alternatively, the YouTube video link for this row is: https://youtu.be/XJHVl7OQhmA

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.

Let me keep you company on a 2 hour row. Row at a pace you can manage, and I'll talk to you about technique, training ideas, how to stop your backside from hurting and what I'm having to eat afterwards! 

I split this row up into ten minute 'splits' - rowing them at 18 strokes per minute, then 20, then 22spm. Repeat that four times, and the 2 hours are up. 

You don't have to if you don't want to. Just pick a pace you know you can keep going for the 2 hours, and let me distract you to get to the end of your row.

Just set your monitor to 120 minutes, and the split length to 10 minutes. And RowAlong with me. 

Or maybe you just want to set your monitor to a half marathon distance (21097m) and then row that with me. A half marathon row is a great acheivement!  

Alternatively, the YouTube video link for this row is: https://youtu.be/z26eD28ZxAw

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.

Recover from a Time Time Trial or race, or just boost your fitness with this 30 minute stroke rate alternating row.

🚣 30 mins - 18spm / 20spm every 5 minutes 🚣‍♀️

➔Pace Guide = 2K+20 (then 2K+18) (see below for 2K info)➔Effort = 5-6/10➔Speech = Comfortable

❗  Maybe you did the 2000m time trial the day before, and need a recovery row. Or maybe you're just on the lookout for a Fitness boosting workout that's a bit more interesting than the standard 20spm for 30 minutes. Well, this session if for you. Both times.❗

Just lock into the rate and pace, and after my usual chat about technique, let me keep you distracted (and hopefully interested) with the final part of the my rowing history. After all, one you're locked into rate and pace here, it's all about holding it - and trying to plough through the minutes. Hopefully my story will help with that.

Alternatively, the YouTube video link for this row is: https://youtu.be/x7DW8JbQNxs

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.

TOP TIER WORKOUT as you row a 2000m Time Trial🚣 After a 10 minute warmup, row 2000m as fast as you can! 🚣‍♀️

Pace Guide = Hopefully faster than your current 2K pace.Effort Guide = 10/10Speech = Not likely!

❗  This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗

This Podcast contains me rowing the 2K to give a final result of 8 minutes. The YouTube video has pace guides from 11 minutes all the way down to 6:30. I'm happy to put some of these up here too on the podcast, but I'll wait to be asked - so please get in touch. Alternatively, the YouTube video link for this row is: https://youtu.be/pYGwt7C5rew

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.

Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race. 

This is being used as Week 5 Session 4 of the 2K Redux plan on this channel - but you can use it to prepare for any race or time trial. 

🚣 After a 5 minute warmup, Row 1minute at 2K rate and pace - then 19 minutes at 18spm at 2K+20 pace🚣‍♀️

➔Pace Guide = 2K - then 2K+20 (See below for 2K pacing info)➔Effort = 9/10 then 5/10➔Speech = Comfortable (apart from the start!)

❗  Hit that first minute as though it was the start of a 2K race. Get out of the blocks instantly to race pace and stroke rate - and then hold it there for 1 minute. When that minute is up, slide into the next 19 at 18 strokes per minute and 2K+20 pace (about 5/10) ❗

It's what I call a "Stir The Tanks" workout - first shown to me by Sam Blythe. And it's one I do the day before every race or time-trial (some people prefer a rest day the day before, so do this before the rest day). It makes sure I'm firing on all cyclinders, strong and ready for race pace the next day. - without draining my energy system by going too fast, too long.

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/irHwNFvUFco

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.

Three different pace guides, three different intensities. This row is up to you. 🚣 5 x 7mins (1 min rests) at 20spm 🚣‍♀️

➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)➔Effort = 5-6 / 7-8 / 9-10/10➔Speech = Comfortable / Tough / Unlikely

❗  If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. ❗

But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm. 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/7P9QiQZ2Wp4

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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 two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.

🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️

➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough

❗  As the intervals gets shorter, your pace gets faster.❗

 If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 24spm at 2K+1226spm at 2K+9   28spm at 2K+5  30spm at 2K+2  

If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last. 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/UFfiy177fP0

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.

Give yourself time to burn some calories while putting in some power and technique work with this 30 minute row. It may be the Bottom intensity on the Workout Pyramid - but it's TOP for importance.

🚣 Week 5 Session 1 is 30mins at 18spm with Power Strokes every 5 minutes 🚣‍♀️

➔Pace Guide = 2K+20➔Effort = 5/10➔Speech = Comfortable

I didn't realise the software had linked back to the 20spm overlay, instead of 18spm. Trust me, it's meant to be 18spm at 2K+20. Sorry!! 

❗  It's a simple row that will let you work on that foundation fitness. But taking 5 power strokes every 5 minutes will help break what, let's face it, isn't the most exciting row in the world, into smaller chunks - and make it more interesting ❗

But don't let the basic nature of this 30r18 row fool you - this is one of the most important rows you can do. It lets you work on your technique, it gives you a chance to build your foundation rowing fitness, and also gets you used to rowing for longer periods of time.

If you'd rather see me than just listen to me, the YouTube video link for this row is:https://youtu.be/ri7wGtCjLkM

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.

Build power in your body by pushing the pace of this 30 minute row🚣 30 minutes at 20 strokes per minute - faster than normal 🚣‍♀️

➔Pace Guide = 2K+15 or faster (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough, but you'll be able to speak

❗  Usually, a 30 r20 would be done at 2K+18 pace. But by pushing this 3 seconds faster, it'll slip into a MID tier intensity, and give you a chance to build some power. If you want to go even faster for the last ten minutes, you have the option to push this into a TOP tier intensity workout. ❗

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/SiKussK6_LA

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. 

If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?

ℹ - 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.  ℹ

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.