RowAlong – Indoor Rowing Machine Workouts

1min at 2K rate and Pace then 19 mins at 18spm and 2K+20 to 22 - BOTTOM TIER WORKOUT

Pace Guide = 2K then 2K+20-22 Effort Guide = 9 then 5/10 Speech = Mostly ok (after the first minute) ❗ This is a 'stirring of the tanks' row to prep you for the next session, which is the 2K test. The first 1 minute should feel like a lot of hard work, but the next 19 minutes should feel very simple. ❗ There is no rest between the 1 and the 19minute efforts. If you want exact data for that first 1minute, either set your monitor to 1min then 19min with 0 rest in between, or set it to 20 minutes with 1 minute splits.

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.

7x 5mins at 20 Strokes Per Minute - BOTTOM TIER WORKOUT

Pace Guide = 2K+18-20 Effort Guide = 5-6 Speech = Mostly comfortable

❗ This is a continuation of the prep week before the 2K test. So this is meant to just keep the gears turning and powerful without draining you of energy. ❗

🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. 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

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.

7/5/3/1mins - MID TIER WORKOUT

Stoke rate goes up between each interval - 24/26/28/30 Pace Guide = 2K+12/9/5/2 (But I'd prefer max effort on the last one) Effort Guide = start 6-7/10 - will end closer to 9.5-10/10 Speech = Not constant

❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. That last interval is the only time you should really feel pushed.

🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. 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

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.

3 x 12mins at 18spm - BOTTOM TIER WORKOUT

Pace Guide = 2K+20-22 Effort Guide = 5 / 10Speech = Mostly comfortable

❗ This is session 1 of Test Week. Session 5 this week is a 2K test, so it's important you don't sap your energy before that. But at the same time, you need your body to stay tip top for speed and fitness. So this session is an 'Activation' session which greases the gears so to speak, keeping you topped up but not depleting your energy ❗

So with that in mind, if you're rowing this as part of Week 4's test week - do not push this session. You need to make sure you have all the energy in your body for the 2K test in Session 5 (or wherever it occurs for you depending on how many training days you have)

🚥If you want to programme your monitor as a 3 x 12 minute interval workout - remember to set the rest to UNDEFINED. 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

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.

20mins at 28spm - MID TIER WORKOUT

Pace Guide = 2K+9-12 Effort Guide = 7-8 (Maybe dipping into 9) Speech = Not constant

❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. But also one where the stroke rate vs pace is important. This is meant to feel like how you'd feel during a hard 5K row. Not PB - but only about 3-6 seconds (per 500m) slower than 5K PB pace. ❗

The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. With this being a higher rate piece, I figured it was important to keep you right when it comes to technique - so I address this in chunks through the row (rather than dumping it all on you at once!!) My dinner plans are discussed in the last 30 seconds. :-)

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.

4 x 10mins at 20spm - BOTTOM TIER WORKOUT

Pace Guide = 2K+18-22 Effort Guide = 5-6 Speech = Mostly ok ⚠ I didn't do a # callout in this video - as a test to see if anyone reads this bit - I thought I'd stick in in here: #readthedescription ⚠ ❗ This is a good recovery low end BOTTOM tier workout. I held +18 the whole way, and actually felt I'd gone too hard at the end. So let yourself recover after the S4 top tier workout. ❗

Use this as a chance to work on your consistency and technique while also building your engine - ready for the faster stuff.

🚥If you want to programme your monitor as a 4 x 10 minute interval workout - remember to set the rest to UNDEFINED. 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

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.

12min 10min 8min at 26-28spm - TOP TIER WORKOUT

Pace Guide = 2K+7-8 Effort Guide = 8/10 ending at 10/10 Speech = Tough!

❗ This is the most top tier session yet. Holding 2K+7 (or 8) fro 12 minutes, then 10 minutes, then 8 minutes isn't going to be easy. This is only 1 or 2seconds slower than your 5K pace - and you'll be going for a good 10 minutes (or more) longer than a 5K. ❗

So 'TOP' in fact, that when I told my coach about this session, he said I'd got it wrong and programmed it too fast. The session that this has been inspired by on the Pete Plan is the 3Km 2.5Km then 2Km distances - with the same amount of rest. And though loath to give proper pace guidance, when pushed, he does suggest around 5K+1 pace. My pace for this was 2K+9 - Giving myself a 2 second buffer to allow me to talk through the video.

As each interval progresses, you'll get to a point where you'll expose yourself to 2K 'hardship'. But then you'll have a rest for 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. It allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.

🚥If you want to programme your monitor as a 12/10/8 minute interval workout - remember to set the rest to UNDEFINED. 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 🚥

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.

30 mins at 18spm - BOTTOM TIER WORKOUT

Pace Guide = 2K+20-22 - No faster (until the end if you wish) Effort Guide = 5-6/10Speech = Comfortable

❗ An important return of the 30 mins at 18spm session. These lower rate, slower rows - today is 2K+20-22 - are so important for building the fuel tank and engine you'll use to be able to maintain your speed in the 2K. DO NOT PUSH THESE SESSIONS! As easy as it is to let your ego take over and go faster, as it's really easy to go faster on this kind of session - please don't - as you'll undo a large part of the benefits of this session if you do. ❗

I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required. 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.

4 x 4mins at 30spm - MID TIER WORKOUT

Pace Guide = 2K+1 - No faster (until the end if you wish) Effort Guide = 8 (will end closer to 9.5-10/10) Speech = Not constant

❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗

(Although I do suggest how to turn the last interval into something resembling a 2K race plan - I completely stumble over myself as I explain it - but hey - it'll entertain you in the rest period!!)

The point of this workout is to that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.

🛑 The 5 minute rest is there to help you recover from the 2K+1 pace ready for the next interval. If you feel that the rest periods are too long, I'd guess that you're not going at 2K+1 pace. The first rest may seem like it's too long - but it's just as important as the next two in terms of getting you through a total of 16 minutes rowing at only 1 second slower than 2K pace - while still maintaining a MID level 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 5 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.

🚥If you want to programme your monitor as a 4 x 4 minute interval workout - remember to set the rest to UNDEFINED. 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🚥

I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required. 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.

30mins at 26spm - BOTTOM TIER WORKOUT

Pace Guide = 2K+18 Effort Guide = 6 Speech = Mostly OK.

❗ As I started this workout, I questioned the use of going 6spm faster than than what I'd usually row 2K+18 at. But by the end, it made sense. So please do try to stick to this stroke rate with a lighter pressure. ❗

This one won't feel too stressful on the muscles, but due to the higher stroke rate, you may find your cardio side of things is a bit more stressed than if you were doing this at 20spm.

I row all of the intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke - so just follow along with me, keep an eye on the SPM display on your monitor too - and increase or decrease your speed as required. 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.