RowAlong – Indoor Rowing Machine Workouts

Top intensity row to build your tolerance at high effort, ready for your 2000m time trial🚣 Row 10/8/6 mins with 2:30 rests at 28 strokes per minute🚣‍♀️

➔Pace Guide = 2K+5➔Effort = 8-9/10➔Speech = Tough!

❗  This workout really does take you to the TOP tier of the Intensity Pyramid. Where you'll start off each interval in a MID tempo state, as time goes on, you'll tip over into the TOP intensity, where you'll need to hold on in order to complete. And then there are two more intervals to go! ❗

Follow me for stroke rate. I'll talk to you through the row, giving you tips on technique, and sharing my experience of the row as I go through it with you. When it gets tough for me - I'll let you know. There's no point in platitudes. We're likely to feel it tough together - and I'd rather share that with you than try to hide it from you! 

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.

Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom!

'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣‍♀️

➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable

❗  This is your chance to get into the groove. Spend time working on building your base fitness while also working on your stroke. Slowing down gives you the chance to work on the flow from phase to phase, it gives you the time to check if you're hitting the correct posture and position in all those phases too. ❗

If you'd rather see me than just listen to me, the YouTube video link for this row is:https://youtu.be/t0-3dsCJDgs

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.

This 30 minute row at 20 strokes per minute will help you work on your rowing technique will building up your foundation fitness. A vital row to do. 🚣 Row 30 minutes at 20 strokes per minute at 2K+18 pace🚣‍♀️

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

❗  Stick to the 2K+18 pace here. If you want to go fast, add on a 1 minute max effort sprint at the end. It's important you don't push this one. Give yourself a chance to work on your stroke, and your base fitness. ❗

One interesting thing to point out is how not all 30/r20's are the same. This was a hot day, I hadn't hydrated well, I'd had a glass of wine the night before - and I was talking the whole way through - continuing the history of my time as a rower. And just take a look at my HR at the end of the row!! That's pretty much maxHR for me on the erg. And I was only rowing a 20pm 2K+18 piece! 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/p2LQ2D8HrC4

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.

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️

➔Pace Guide = 2K+5 (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough

❗  The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗

It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2. 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/b8kK5kNiHcE

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 up your fitness and torch some calories in this sweaty but simple row on the machine🚣 2 x 20mins with 90 second rests🚣‍♀️

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

❗  The first of these intervals will be done at 20 strokes per minute. Then to make sure you stay in that fitness building mode, the pace drops by 2 seconds, and the rate drops by 2 too. ❗

It's a simple row that will just get you feeling like you've had a good long workout. But it will build the foundation of your rowing system - and is one of the most important sessions you can do. 

The first 10 minutes I talk technique - then the rest of the row I continue the story of my rowing career, and why I'm the one doing this RowAlong with you.

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

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.

Increase your pace and stroke rate every five minutes in this hard endurance rowing machine workout. 🚣 Row 30 mins - changing through 22/24/26/22/24/26spm every five minutes 🚣‍♀️

➔Pace Guide = 2K+16 / +13 / +10 (see below for 2K pacing info)➔Effort = 7-8/10➔Speech = Comfortable

❗  You go up through the stroke rates twice. So the 22spm is your lifeboat after the tough 26spm split. You'll come out of that feeling like you've had to push - and then you can use the next 22spm to 'recover' (if you can call it that!) before going back up through the rate and pace again.  ❗

This row is meant to be HARD. The 26spm splits are meant to make you need to work in order to complete. But there shouldn't ever be a point when you don't think you can complete. 

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/zJG0Oz9xXHw

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.

Row for 30 minutes, changing pace and stroke rate every 2 minutes to keep things interesting and build your skills and fitness with this Bottom Tier intensity row.🚣 30 minutes - change 18/20/22/20/18/20/22.... every 2 minutes 🚣‍♀️

➔Pace Guide = 2K+20 / 2K+18 / 2K+18➔Effort = 5-6/10➔Speech = Comfortable

❗  Splitting this row into 2 minute segments not only makes the 30 minutes go faster, but the skills that it'll build, being able to adjust your stroke rate and pace with it will make you a better rower, and get your fitness boosted. ❗

If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/cPbo8DqEYgc

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.

Increase your stamina at speed with this TOP training tier Max Effort rowing machine workout. 🚣 12 / 10 / 8 min with 3 min rests at 26spm🚣‍♀️

➔Pace Guide = 2K+8-10 (see below for 2K training pace info)➔Effort = 8-10/10➔Speech = Tough! 

❗  If you make sure to pace this right, it'll be a max effort workout, where you'll need to push hard to complete. Go too slow, it might just feel 8/10 the whole way. Go too fast, and you'll not be able to hold the 2K+8-10 window until the end❗

This rowing machine workout is meant to really push you - you should be dreaming of the end of the 8 minute interval by about 3 minutes into it. If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/I7RAzAKD3kw

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 your base fitness and work on your technique in this 32 minute, bottom training tier rowing workout.🚣 32 minutes at 20spm 🚣‍♀️

➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable

This is a simple 32 minute row at 20spm. But with a real focus on technique. I spend the first 8 minutes describing the technique - and then the rest of the row really getting you to focus on the body positions. Sometimes even holding the catch or the finish position for a couple of seconds to really help you analyse what you're doing. 

It's certainly at the BOTTOM of the bottom tier training pyramid. But if you're following the 2K redux plan, W3S2 was tough, and W3S4 will be tough, so this row let's you recover and refocus, ready for the tough TOP tier row to come.

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?

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.

Maintain your power and pace with this HARD row. You'll hold an intense tempo pace that will make you need to hold on to finish. But you won't feel like you can't finish. 🚣 10 x 3min / 2min rests - at 28spm 🚣‍♀️

➔Pace Guide = 2K+5➔Effort = 7-8/10➔Speech = Tough!

❗  Make sure to hold 2K+5 all the way through. If you get to interval 7 and want to go faster, please do. But not so fast that you need to slow down under 2K+5 because you blew your fuel tank! ❗

This row is tough - but it will get you used to working at a hard intensity, and pushing through in order to complete.

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?

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.