RowAlong – Indoor Rowing Machine Workouts

Build your fitness without realising it by breaking up a 36 minute indoor rowing workout into three 12 minute intervals. RowAlong with me in this one on one class workout.🚣 Row 3 x 12min with 1min rests at 20 strokes per minute 🚣‍♀️

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

❗  You'll be amazed at how quickly time will go by when breaking the longer row into 3 chunks. The 1 minute rests are just enough to bring your heart rate down to keep this an foundation / fitness building workout that will give you the base fitness to be able to row the faster stuff ❗

Interval one in this row is all about technique. But as this is a long slow row that once you get dialed into the technique, it's more about just getting on with it, I've continued the "All About Me" story of how I got into Indoor Rowing. Picking up after the disapointment of my first Scotttish Championships, and then going to to the British Rowing Indoor Championships.

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.

This is a hard effort row that you'll need to work at to complete, but won't feel like you can't complete🚣 After a 4minute warmup, row 27 minutes at 25 strokes per minute🚣‍♀️

➔Pace Guide = 2K+12-14 (see below for 2K pace information)➔Effort = 7-8/10➔Speech = Not constant

❗  This is a solid MID workout in my three tier (Bottom/Mid/Top) structure. You'll have to push to hold the pace, but you won't feel like you can't finish if you stick to the pace guide of 2K+12-14. ❗

As for the 25spm thing - I realised that I always do my rows in even numbered stroke rates. So changed it up in this one. 

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.

This is a BOTTOM tier row that will push your muscles.🚣 Row 4min at 20spm then 1min at 15spm - keeping to the same pace for both. (Do this 6 times) 🚣‍♀️

➔Pace Guide = 2K+18 (see below for 2K training pace info)➔Effort = 5-6/10 (more like 7/10 for the Power Strokes)➔Speech = Comfortable

❗  This one does get tougher from a muscle point of view. Pushing 15spm but holding 2K+18 needs a good amount of power (as I realised during the first time doing this) So for some of you, it may dip into a MID tier workout - but the 2K+18 'meat' of this row is what keeps this as a BOTTOM tier for my programming purposes. ❗

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.

This top tier (what I call max effort) workout will slash lots of time off your 2K score if you do it right. In fact, if you mix it up with some of the longer, low rate rows - I'd say that this is the only race pace workout you'd ever need to do in order to improve your 2K time. 🚣 Row 1/2/3/4/3/2/1 mins at your 2K Rate and Pace 🚣‍♀️

➔Pace Guide = 2K average pace (see below for info on this)➔Effort = 9-10/10➔Speech = Very tough!!

The key to this workout is the rests. After all, you're going to be rowing for 16 minutes at your 2K pace. Which is a tough ask! So here's the rowing time and the rest for each interval: 

1 min / 1.30 rest2 min / 3.00 rest3 min / 4.30 rest4 min / 6.00 rest3 min / 4:30 rest2 min / 3:00 rest1 min - all done

❗  Those may look like luxurious rests, but trust me. They're not. By the time you get to being asked to row another 4 minutes at 2K rate and pace, you'll have wished they were all longer!!! Remember, I want you to hold pace. If you have gone too fast too early, and can't hold the pace - you've not done this session right. If you want to push the pace, push the last 2 minute and 1 minute intervals.❗

🚥This workout is available to program your monitor on Ergzone. Look for the RA icon, and pick RA14. If you are going to set your monitor manually, you may wish to set it to UNDEFINED rests in order to stay in sync with me. Here's a video on how to do that: ✸https://youtu.be/2vGTy9mtaLA✸

Or you could just set it to 38:33 and let the monitor count down🚥

00:00 Intro (lots to cover)03:43 Warm up13:43 Recap and recharge before main session16:19 Session begins54:53 Breather55:53 Cool Down

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.

A core fitness building pyramid row which rises and falls in intensity.  🚣 5 x 7 minutes at 18/20/22/20/18spm with 1 minute rests🚣‍♀️

➔Pace Guide = 2K+20-22 for 18spm - add two seconds for each rate increase (then take them off again) - For more about 2K training pace, see below.➔Effort = 5-6/10➔Speech = Comfortable

❗  How you start this row will affect the intensity. If this is a standalone workout, you may want to start at 2K+20 for the 18spm (taking you to 2K+18 and 2K+16) but if you're using this as W2S3 of the 2K Redux plan, then maybe start at 2K+22 (then 20 / 18) to make sure it's a bottom tier foundation recovery row ❗

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.

This is a MID tier hardship training row that will make you work hard, but then give you a rest before going again. Great for building intensity endurance.🚣 8 x 4mins at 28spm with 3 minute rests 🚣‍♀️

➔Pace Guide = 2K+5-6 (See below for 2K training pace info)➔Effort = 8/10➔Speech = Not constant

❗  You may want to sit on the slower (+6) end of the pace guide for the first 4 intervals. The aim is to make sure to at least hold your pace throughout. If you think you've got it in you to go faster for the last 4 - then do so. But only if you're sure you won't burn out and need to slow right down to complete the workout ❗

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 3 minutes, which lets you recover - and the next interval will get to that point a little quicker.  But importantly, you won't need to stop. You can keep going until the next rest period.

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.

A fitness building rowing workout which gives you time to work on technique🚣 40 minutes 18spm 🚣‍♀️

➔Pace Guide = 2K+20-22➔Effort = 5-6/10➔Speech = Comfortable

❗  The big difference here, is that I've made the mistake of believing I'm interesting. The first 10 minutes of this row is a brief run-down of technique. But then for the next 30 minutes, I go through the first part of my story as a rower. I'll pop up every now and then with a reminder on technique - but mostly, this one is quite selfishly, all about me.❗

I think it's fair to say  this may not be everyone's cup-of-tea. But 40 minute 18spm rows are about hitting the right technique and then trying to hold it through the duration. So instead of just repeating technique info - I thought I'd tell you a bed-time-story. Do let me know if you're at all interested in it. So I know whether to bother with Part 2!! 

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.

A hard, tempo row that will leave you able to go faster for longer on the rowing machine🚣 Row 24 minutes at 24 strokes per minute 🚣‍♀️

This is a MID Tier workout on the Intensity Pyramid - which means it's a hard workout - but it won't push you into total exhaustion (that would be a TOP tier) but it IS a lot harder than a recovery / fitness building BOTTOM tier row. ➔Pace Guide = 2K+12 (see below for 2K pace guide info)➔Effort = 7-8/10➔Speech = Not contstant

❗  At 2K+12 - this row is about developing the ability to hold a tougher effort for longer periods. The sprint work may be the flashy stuff, but this kind of row is what will give you the ability to know you can hold your pace in a race. Exposure to this kind of intensity, and the confidence it brings is essential ❗

You can just set the workout as a 24 minute piece, or use the ErgZone app to preprogramme the entire workout, from Warmup through to Cooldown. Look for the RA icon, and choose RA10. 

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. 

As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!! 

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.

A fantastic calorie burning, fitness building row - broken down into  4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minutes!!

'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣 4 x 10mins with 90 second rests at 20 strokes per minute 🚣‍♀️

➔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. ❗

What made this one special for me is that I played with the drag factor. The 1st and 3rd intervals are at my RACE DRAG (135) but 2 and 4 were set low enough that my drive speed was the same as my 2K drive speed (2.15) - which was 90DF - while still holding the same training pace. 

A good way to work on technique at race drive speed - without actually racing!! And an interesting exploration into how a massive lowered DF affects heart rate too.

🚥 This workout is available as RA 9 on the ErgZone app under the RA icon for a quick way to programme your Concept2 Monitor🚥

✸Or just programme your monitor to 4 x 10 minutes with 90 second rests✸

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. 

As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!! 

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.

Near maximum effort indoor rowing machine workout to build speed and power.🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣‍♀️

➔Pace Guide = 2K (see below for info about 2K Training Pace)➔Effort = 9-10/10➔Speech = Save your breath for the row!

❗  Last time I did this session, it was with 3:30​ rests. Those 30 seconds do make a difference - without them, the intensity kicks in a little earlier each time in the intervals. But this is important. The more you can "Embrace that Hardship" the more used to it you'll be for when you're doing time trials etc.. ❗

And, if you're using this for the Redux 2000m plan, Session 2 in Week 1 was a little easier than the last time round - so it's only fair to balance it by making this one a little tougher.

This workout is available on the ErgZone app as "RA8 - 8 x 2min" - you still have to watch the video on YouTube - but using Ergzone will make programming the monitor a lot quicker.

🚥However, there's a chance you may run out of sync with me - so you may want to set your monitor to 8 x 2 with UNDEFINED rests. This way, we'll both start and stop at the same time. There is a video on how to do this here:  🚥

✸https://youtu.be/2vGTy9mtaLA✸​

Timings for the row: 

00:00​ Intro02:25​ Warmup Starts (10 minute warmup due to the session intensity)12:25​ Warmup Ends14:26​ Main Session Begins51:31​ Main Session Ends53:03​ Cool down begins55:03​ Cool down ends

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. 

As usual, I mix up chat about technique with musings about music, food, love and romance. Ok, not the last two - but the chat will hopefully keep you motivated and entertained enough to get through what it, to be fair quite a long time in the saddle!! 

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.