RowAlong – Indoor Rowing Machine Workouts

BOTTOM to MID Tier Workout (Depends on your pace) Start at 18spm for 8 mins - then go to 20spm for 8 mins. Repeat these two splits, then row 4 mins at 22spm and 4 mins at 24spm.

Repeat all of this - and that's 80 mins done. Sounds complicated, but in reality - it's not really, and it sure does make 80 minutes fly by!

Pace Guide: 18spm at 2K+20-22 20spm at 2K+18-20 22spm at 2K+14-16 24spm at 2K+12-14 Effort = 5-7/10 Speech = Comfortable

❗ If you want a tough workout to train for a 30min / 10Km / 60min or even to prep for a Half Marathon - then go for the faster option of the pace guide. If you want to keep this as an engine building, core fitness improving BOTTOM tier row - go for the slower end of the pace guide. ❗

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 to MID Tier Workout (Depends on your pace) Pace Guide = 18spm 2K+20-22 / 20spm 18-20 / 24spm 12-14 Effort = 5-7/10 Speech = Comfortable

If you stick to the slower end of the pace guide here, it should fluctuate from a BOTTOM to a MID tier workout by the time you get to the end of the 24's, but then you get back to the BOTTOM 18spm 5 minutes again, so this can be very manageable - even at the 75 minutes duration. If you go on the faster end of the pace guide, it's great training for a 60min / 10Km or 30 min effort - as the 24's will make you feel it a lot more.

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 to MID Tier Workout (It all depends how you want to pace it)

There's no warmup before this workout, as the first part of it incorporates a 'living' warmup. It's a 70 minute row, broken into sections. You 'row out' through a series of splits, then 'row home':

10 min at 18spm - start 2K+24 - build to 2K+20 

5 min at 24spm - 2K+12  

5 min at 18spm - 2K+20

5 min at 26spm - 2K+9  

5 min at 18spm - 2K+20  

1min at 28spm - 2K+5  /  4 min at 18spm - 2K+20   (Do this 1min/4min another 3 times)

5 min at 26spm - 2K+9  

5 min at 18spm - 2K+20   

5 min at 24spm - 2K+12  

5 min at 18spm - 2K+20

It looks complicated, like there's a lot going on - but there isn't really. And, I'll talk you through it - letting you know when to change stroke rate, and what pace to row at.

❗  If you want to make this a bit easier, back off the pace by 1 or 2 seconds, and that should keep this row closer to a BOTTOM tier row. Rowing as above - even though it incorporates lots of 18spm work, due to the duration and the pace of the others, will make it a MID tier row  ❗

Regardless though - this row just flies by. The change ups and down through rates and pace means you're only ever looking at 5 minute chunks really (well, after the warm up anyway). A really good row that won't drain you, or leave your muscles unable to do anything the next day. Trust me, I know - as I had to do this twice over successive days due to an audio error!

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 to MID Tier Workout 🚣 65 minute stroke ladder 🚣‍♀️ 18/20/22/24/26/24/22/20/18/20/22/24/26spm Pace Guide = Start at 2K+20-22 then 2sec faster for each rate increase (a bit faster if you want it to be tougher) Effort = 5-7/10 Speech = Comfortable - mabe tough during the 26spm

❗ This is another 'choose your own adventure'. If you want to have a good workout, but not make it too high end, start at 18spm, and increase 2 seconds per rate increase. If you want it to be tougher, then start at 2K+20 - and when it comes to the 24 - increase 3seconds, and same for the 26. ❗

Your journey back down the ladder - you reduce the pace you increased. So if you added 3 seconds from the 22 to the 24, then reduce 3 seconds from the 24 to the 22. In the end - the fact you're rowing for 65 minutes makes this a tough workout regardless of how you adjust your pace. But you can really rip into this one if you want by starting faster and adding the extra turbo boosts for the 24 and 26!! Great row for those looking to improve their 30 minute and 10K times.

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.

You Choose your Tier Workout 🚣 Row for 60 minutes at 24spm 🚣‍♀️

Bottom Tier Pace Guide = 2K+18-20

Mid Tier Pace Guide = 2K+15-16

Top Tier Pace Guide = 2K+10-12 or faster

Effort = 5-6/10 Speech = Comfortable

HR MAF = 180-age HR % = between 65 and 75% maxHR

Pace this for the kind of session you would like. So you can do this once as a Bottom tier, then come back another time and do it at a MID tier, and then again for more of a time-trial approach as a top tier, where you'll be loading the power to go faster at 24spm. In this one, I give an overview of the rowing technique - and I then explain how you workout your 2K training pace (for those who don't already know) before going through the various aspects of technique in more detail.

On a row like this, where fatigue can set in and derail all your best efforts to hold a good technique, it's important to refocus your mind on how you're rowing as the session progresses.

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 Tier Workout Row 55mins at 20spm - take 5 power strokes every five minutes

Pace Guide = 2K+18-22 for most - then at least 3sec faster for power strokes Effort = 5-6/10 (7-8 for power strokes) Speech = Comfortable

Pick your pace for the main chunk of the row for how you're feeling. If you think you can get through a 55 minute row at 2K+18 - then maybe start there, but don't worry if the power strokes mean you need to back off as the row continues. If you are unsure, just start at the 2K+22 range - that's where I sat for the last 20 minutes of the row, and I got a really good bottom tier work out from this. If you're not used to rowing using a 2K training pace, then look at the video on this channel which explains it - or head to my website: https://rowalong.com/what-is-2k-training-pace/

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.

50 minutes, changing through 18/20spm every 5 minutes - BOTTOM TIER WORKOUT

After a guided 4 minute warmup, I take you through a 50 minute row. In the first 10 minutes, I give a global overview of the Rowing Stroke. Describing the stages of the stroke, and the best position to be in for an efficient, powerful stroke which, when done right, should protect you from injury. For the 40 minutes that follow, I 'deep dive' into these positions, explaining them in more detail - including tips on how to achieve that position, and also the dangers to look out for when not hitting the position correctly. The pace for the row for anyone who works on a 2K based training pace is 2K+20-22 for the 18spm sections, and 2K+18-20 for the 20spm sections. But if you're not used to rowing to a set pace, just do it at an effort level that means you can get as far through the row as you like. The beauty of this row, is that if you've never rowed for more than 10 minutes - you can come back to this row, do it again, and try to get to the 15 minute mark to learn more information - then 20 / 25 and so on. Until you build the strength and fitness to get through the whole 50 minutes. Follow along with me for the stroke rates, and just try to do what I'm explaining with the stroke. You may not get this the first time you try - but rowing is all about practise and repetition. The more you come back to this row and try to improve your technique, the better you'll get at indoor rowing. BOTTOM Tier Workout Pace Guide = 2K+20-22 / 18-20 Effort = 5-6/10 Speech = Comfortable HR MAF = 180-age HR % = between 65 and 75% maxHR

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.

45 minutes, changing through 18/20/22spm every 5 minutes - BOTTOM TIER WORKOUT

Pace Guide = 2K+20 / 18 / 16 - But importantly, whatever pace lets you complete the rowEffort Guide = 5 then 6 Speech = Mostly constant ❗ Although I've given a pace guide above, I want you to do this at a pace that you know you can complete it. Even if you start the first 18spm at 2K+20 - by the time it comes round again, if you think you have to drop to 2K+22 - that's fine. As long as you go faster than that for the 20 then the 22 - that's all that matters.  ❗

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.

30mins alternating 20/18spm every 5 minutes - BOTTOM TIER WORKOUT

Pace Guide = 2K+20 and 18 Effort Guide = 5 then 6 Speech = Mostly constant ❗ Although I've give a pace guide above, I want you to do this at a pace that feels like a recovery row rather than anything approaching effort. Assuming you have a 2K in your legs from yesterday, this is a very low intensity workout designed to flush out your legs and hopefully help with any soreness. ❗

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. 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.

10 min Warmup then 2000m Test - SEE DESCRIPTION!

Pace Guide = 2K - hopefully better! Effort Guide = 10 Speech = 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 is slightly different to others. It starts with the warm-up - but then there are different pace sections through the duration of this podcast. Starting at 12 minutes all the way down to 6 mins 30 seconds. Once you've finished the warm-up, skip the podcast to the closest 2K duration you think you'll be rowing for: 00:00 - Intro 02:20 - Warmup 12:03 - Pace video times 12:45 - 12 minute pacer 33:06 - 11min30 pacer 52:55 - 11 minute pacer 01:12:16 - 10min30 pacer 01:31:07 - 10 minute pacer 01:49:27 - 9min30 pacer 02:07:16 - 9 minute pacer 02:24:36 - 8min30 pacer 02:41:27 - 8 minute pacer 02:57:46 - 7min30 pacer 03:13:37 - 7 minute pacer 03:28:58 - 6min30 pacer Pacing is up to you. You might want to start at your most recent 2K time and see how you feel. You might want to hold that 2K time for 1500m and then sprint the last 500m. You might want to start at 2K-1 then go 2k+1 / 2K+1 and finish with a sprint. Or if you're really confident, you may just want to pick a pace you think you can hold - it go for it. No matter how you approach it - just make sure you don't go out TOO fast and end up with a slower time than before!!

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. 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.