RowAlong – Indoor Rowing Machine Workouts

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast. 

Fitness building BOTTOM Tier Rowing Machine Workout. Grow your base fitness and burn some calories🚣 After a 4 minute warmup, row 2 x 20 mins with 2 minute rest between 🚣‍♀️

➔Pace Guide = 2K+20-22 (see further down for guidance on 2K training pace)➔Effort = 5-6/10➔Speech = Comfortable

❗  This is a fantastic recovery and fitness building row. A total of 40 minutes of rowing plus warmup and cooldown means you'll be torching through the calories in this row while also taking time and focus to work on your technique and rhythm. ❗

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!! 

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.

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast. 

🚣 Row 3mins 10 times with 3min rests between. Each interval at 28strokes per minute and at 2K+5 pace 🚣‍♀️

This tough, mid tier, indoor rowing workout will push you as a hard row - but this will build your stamina at pace - ideal exposure for a 2000m time trial.

➔Pace Guide = 2K+5 (see further down for info on 2k training paces) ➔Effort = 7-9/10 ➔Speech = Not constant

❗ The 3 minutes rests in this workout are what keeps it at a MID tier. You will maybe dip your toe into TOP by the end of the intervals, but the recovery will let you reset - ready for the next interval - without it tipping you firmly into a TOP tier workout ❗

🚥You can programme your monitor as 10 x 3mins with 3 min rests - just be sure to start when I start, or we may go out of sync. The workout is available on the RA track of the ErgZone app - load up "RA6 3 x 10mins" to programme your monitor. (You still need to watch the video here on YouTube) 🚥

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.

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podcast. 

❗  A simple 30 minutes at 20spm - but at every 1 minute, I want you to do a POWER stroke, push with all you've got for one stroke. ❗

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.

The Best All Round Rowing machine workout. 🚣 After a 4min warmup, row 4/3/2 mins (1min rests) 5 times at increasing intensities 🚣‍♀️

➔Pace Guide = 2K+18 / +6 / +2 (or faster) See below for 2K Pace instructions➔Effort = 5/10 - 8/10 - 10/10➔Speech = Comfortable / tough / unlikely

❗  By combining the fitness building low rate slow 4 minutes, with a power and strength building 3 minutes and finally speed 2 minutes to get that top end training, this workout gives you everything. The 1 min rests give you a chance to recover and prepare for the increasing intensity as you go through the 4/3/2 and the 4 min gives you an active recovery while you work on technique and build core fitness. ❗

This workout will be available on the ErgZone app (RA4 - 4/3/2mins)  to help programme your monitor.

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.

If you enjoyed this workout, why not subscribe to this channel

🔵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🔵

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.

BOTTOM then TOP Tier Rowing Machine Workout

🚣 4 min warm up - then Row 30 mins at 18spm - rest 2 mins - then row 1 min at MAX EFFORT🚣‍♀️

➔Pace Guide = 2K+20 for 18spm - then PUT EVERYTHING IN for the 1 minute

➔Effort = 5-6/10 - then 10/10

➔Speech = Comfortable - then "You'll be lucky".

❗  This workout starts off as a standard fitness building, stroke grooving all round fantastic benefit, if not that exciting "30mins at 18spm / 2K+20 pace" (see below if you don't know what 2K+ pace is) but then after a two minute rest, I want you to absolutely MAX OUT a 1 minute row. As fast as you can. Don't back off the pace until the end.

The extra bit for the 1 minute though, is that I want you to cover the speed information on your screen. Just the time and stroke rate should be visible. That way, even if you slow down, you won't see it on screen (which can often create an "Oh well, I might as well give up" response. ❗

This workout will be available on the ErgZone app (RA3 - 30min / 1min)  to help programme your monitor. But if you're programming yourself (Enter durations in brackets)

0:00 Intro (1min 33sec long)

1:33 WarmUp (4min  long)

5:33 Recap (1min 48sec long)

7:21 30mins (30mins)

37:21 Rest (2mins)

39:21 1min (1min)

40:21 Recover (1 min 12 sec)

41:33 Cooldown (2mins)

43:33 End bit (4mins 7sec)

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.

If you enjoyed this workout, why not subscribe to this channel

🔵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🔵

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.

The Perfect Rowing Machine Workout is a MID Tier intensity row. 🚣 4 min warmup then 20 x 2 minutes with 30 sec rest - alternating 20spm and 28spm 🚣‍♀️ ➔Pace Guide = 2K+18 / 2K+5 ➔Effort = 5-6/10 and 8-9/10 ➔Speech = Comfortable then hard!

❗ I know I’m being very full of myself here by calling this The Perfect Row. But it really is. For experienced rowers, and new rowers alike, this row is just that – Perfect. ❗

New rowers benefit in a few ways. First up – you’re only ever rowing for 2 minutes before you get a chance to rest and maybe wriggle on the seat for comfort. And, you don’t need to row the whole session. If you’ve only just started, maybe 40 minutes (plus warmup) is way too much to ask. But even if you only manage 6 of the intervals – come back to this again, and see if you can make it to 8 next time. And finally – as a new rower, there’s a good chance that you naturally row either slow or fast stroke rate. So either the 20 or 28 will suit you just fine – and the other one, you can learn to get used to by going through this row.

And for the experienced rower – alternating between 2K+18 at 20spm and 2K+5 at 28spm will give you a fantastic workout. A great mixture of the bottom tier engine building work and the Mid to Top tier intensity and power. The variation in heart rate means your body will torch calories for a good amount of time after the workout too – which makes this even more perfect!!

One last thing to add – I tweaked the warmup a little – suggesting you do the drills with feet out of the straps. If you feel unstable with feet out of the straps – just put them back in again. I don’t want you falling off the machine during the ‘Legs only’ drill!!

🚥For your monitor, you're probably best to set it to 50 minutes, and just start and stop along with me : 🚥Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.

If you enjoyed this workout, why not subscribe to this channel

🔵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🔵

See you in the next video.

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.

BOTTOM Tier Rowing Machine Workout to build your engine and energy After a 4 minute warm up, row 2 x 15mins - 20spm and 18spm with 1 min rest

Pace Guide = 20spm at 2K+18 / 18spm at 2K+20 (Scroll to the bottom of this description for an explanation of what 2K pace is)Effort = 5-6/10 for bothSpeech = Comfortable for both

—  This is a BOTTOM tier, core fitness / mitochondria building row that will build a strong foundation to allow you to go fast and hard in the TOP tier workouts. —

It may not be the most exciting row - but it's vital that you have a strong foundation fitness. Hopefully my chatter through the row will keep it interesting for you while I talk about technique and have a mini rant about the downside of the 'Push Don't Pull' cue and why I don't use it anymore.

The workout details for this row can be found in the ErgZone app for you to program your monitor automatically. Look for the RA logo - and choose "RA1 - 15mins x 2"  in the workout list

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.

If you enjoyed this workout, why not subscribe to this channel

🔵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🔵

See you in the next video.

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.

Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout 🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! 🚣‍♀️

➔Pace Guide = 2K+18(20spm) and 2K+5(28spm) (See below for info)➔Effort = 5-6/10 and 8-9/10➔Speech = Not too bad - but the 28's will be tougher

❗  This is "The Best of Both Worlds". A low rate 20spm row which lets you work on technique and develop base fitness, then a speed bump to let you work on your power and.... speed.. ❗

This all evens out to a solid MID tier workout. And I've got to say I loved this one. It felt awesome to row it, and the time just whizzed by. I did this on Groundhog day - and I wouldn't mind doing this row again and again and again.

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace.

If you enjoyed this workout, why not subscribe to this channel

🔵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🔵

See you in the next video.

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.

Strap into whatever Indoor Rowing Machine you use - and get ready to burn a LOT of calories and sweat a lot while you join me for a 90 minute RowAlong. 

BOTTOM / MID / TOP Tier Workout - You effort changes with your starting pace

Row 20spm for 6mins at 2K+18-22 Row 24spm for 6mins at 2K+12-15Repeat until end. 

Start on the slower end of the pace guide for an easier / fitness 'engine building' row - start on the faster end of the pace guide for performance gains.

Apart from the first 20spm split, all of them start with 10 POWER STROKES (I don't want you to risk pulling something by starting the row with 10 power strokes, so please do wait until the second time you do the 20spm chunk). 

There could be a chance that you'll cross the 21097 half marathon distance during this row if you are close to that pace. If you think this may be the case, you may want to enter 21097m into the monitor, rather than 90 minutes. Then, if you finish before the RowAlong workout finishes, just reset the monitor and do a Just Row to finish. Or if you think you'll need a couple more minutes, just keep rowing at 20 or 24 spm during the cool down and chat - until you hit the right distance. Just be sure to add a cool-down when you're done! 

Then go oto the log.concept2.com website and enter your time. If you don't know how to get a verification code - get in touch and I'll tell you what to do. 

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. 

TIMINGS FOR THE ROW:

00:26 Intro Chat describing the Podcast Row03:59 Warm Up Starts07:59 Stretch / move / hydrate while I recap the row10:56 Main Session Begins1:40:56 Main Session Ends - have a drink1:41:56 Cool down and end chat (4 mins total)

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out 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.

BOTTOM / MID / TOP tier workout - depends on your start pace for this 85 minute RowAlong Row the 85 minutes like this:

7mins at 18spm and 2K+20-24 6mins at 20spm and 2 seconds faster 5mins at 22spm and 2 seconds faster 4mins at 24spm and 2 seconds faster 3mins at 26spm and 2 seconds faster 2mins at 28spm and 2 seconds faster 1mins at 30spm and 2 seconds faster Then 30 seconds - either stopped, and taking a rest - or just light recovery rowing - or start at the 18spm pace you did before. Then repeat the above, including the 30 second option Then do it all one more time - without the 30 second option

How tough this row will end up for you depends on how you start the 18spm section. If you go for the faster end (+20) then this is going to get close to a TOP tier row by the time you hit the 26spm - before giving you a chance to recover when you go back to the 18spm sections again. If you choose 2K+22 - then it'll be a good solid slog of a workout - that'll test you, but not push you over the edge. And if you choose to start at 2K+24 - you should have a much easier time of it.

****MONITOR PROGRAMMING**** The easiest way is just to do a Just Row for the warm up - then programme in 1:25:00 for the main row, and then another Just Row at the end for the cooldown. But if you want to programme in the entire session here are the interval times to punch in to the monitor:

4:00 (Warmup) 1:41 (Rest - Stretch / move up and down the rail) 1:25:00 (Main session) 0:54 (Rest - have a quick drink) 2:00 (Main Cooldown) 1:30 (My end chat - continue cooling down if you wish)

Follow the sound of my stroke and keep an eye on your monitor for the stroke rate. And I'll keep you company along the way with various ramblings - in this row, I try to take time to go through technique info. If you don't know your 2K pace - row a 2000m time trial and look at the average /500m on the screen at the end. That is your 2K pace. So if it says 2:05 as your average - your 18spm rate above will be 2:25 pace. www.RowAlong.com is the website behind all of this - all these podcasts originate as Videos on my RowAlong YouTube channel if you want to see me as well as hear me. And if you want to know more about Indoor Rowing in general, check out www.indoorrowinginfo.com

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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.

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