RowAlong – Indoor Rowing Machine Workouts

24mins at 26spm - MID TIER WORKOUT

Pace Guide = 2K+10-12 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant

❗This is a solid MID workout. Better described as plain old 'Hard'. If you don't stick to the pace guide, you'll slip into TOP tier for it. I don't know if it was just the heat, but I start this one at 2k+10 - and really suffered because of it and had to drop to -12. ❗

The point of this workout is that it will feel hard. +12 is 3 seconds slower than my PB pace, so there should be room in here to work hard, and not be destroyed. Much harder than a BOTTOM tier - but even with the heat, it still wasn't a full on TOP tier effort. This session is equivalent to the 'Hard Distance' workout in the Pete Plan - where you're advised to cover 5/6000m at a hard effort. You don't have to stick to my stroke rate, or to my pace guide - just make sure this workout is a HARD effort, and you don't back off.

🚥There's nothing tricky about programming your monitor this time round - just punch in 24 minutes, and start when I start 🚥

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.

2 x 20mins at 18spm - BOTTOM TIER WORKOUT

Pace Guide = 2K +20Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup

Pace Guide = 2K+20-22 Effort Guide = 5 / 10 Speech = Talk away

❗ This is a Bottom tier workout to set you up for Session 6. This should give you a chance to build your fitness, work out your technique, and get a lot of sweat on the floor! ❗

The point of this workout is that it should feel like a good solid amount of time on the machine. At 18spm, you'll need to put some pressure through the footplate to keep to pace, but the recovery time at such a low rate means that this should be ok for the 2 intervals. If you feel like you're blowing up, slow down by 2 seconds.. Take your time to analyse technique. If you have a mirror, try to check yourself out. If you have a camera, video one or both of the intervals. For what it's worth - I was appalled when I watched this back to see just how bad my butt-scoot is before I connect at the drive. Seriously, take a look, and you'll see the seat slide a good 4 inches before I connect. At the end of the row, I moan about my shoulder again. And I think this butt-scoot is the reason for it.

🚥If you want to programme your monitor as an interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 x 20mins with 2 minute rests.🚥

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.

1/2/3/4/3/2/1min Pyramid with rests - TOP TIER WORKOUT

1 min / 1:30 Rest 2 min / 3:00 Rest 3 min / 4:30 Rest 4 min / 6:00 Rest 3 min / 4:30 Rest 2 min / 3:00 Rest 1 min / Finished Pace Guide = 2K Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup

❗ This is very much a top tier workout. But don't be fooled. You'll consider the first two intervals easy with the rest you're provided. DO NOT push these first intervals - as you'll pay for it in the next intervals. Stick to 2K pace on the way up the pyramid - and by all means go faster on the way down. ❗

The point of this workout is to progressively exhaust you. By the time the 4 minute interval hits, you should be right at the enge of holding on. But you shouldn't need to give in. The rest periods may seem long, but they're there to help you recover enough for the next interval. Remember, you're doing all of this at 2K Pace. If your average is 2:00 per 500m, you'll be rowing 4K in total - twice the 2K you're pacing. So this will take it out of you. Let the rests recharge you so you can continue.

🚥If you want to programme your monitor as an interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 minute rests.🚥

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.

3 x 12mins at 24spm - BOTTOM TIER WORKOUT

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

❗ 2K+18 pace at 24spm will feel very light. But that's the point of this workout. To almost spin out your stroke. Get you used to the higher rate, but not putting in the big power. This will give you an active recover to reset your body and build the energy you'll need for session 4. ❗

🚥If you want to programme your monitor as a 3x12 minute interval workout when rowing along to this podcast - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. But if you're doing this on your own, not as a RowAlong - then just set it to 2 minute rests.🚥

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 8 mins at 28spm - MID TIER WORKOUT

Pace Guide = 2K+5-6 Effort Guide = 7-8 (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. ❗

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. 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 8 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. When you're doing this workout again, and you're not doing it as a RowAlong with this podcast, set the proper rest periods on your monitor. 🚥

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.

30 mins at 20spm - BOTTOM TIER

Pace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Mostly ok

This is a very popular BOTTOM tier workout. It may not be the most exciting row you'll ever do - but it's certainly one of the most important. The low rate slower pace will not only give you time during the stroke to focus on technique - but the foundation fitness and the calorie burn you'll get from this are the real winners here. Please try not to push this. It's very easy to go 2 or 3 seconds faster and not feel exhausted by the end - but by doing so, you'll have pushed into the MID tier range of the heart rate, but you won't actually be getting the benefit of a MID tier workout.

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.

20 mins at 26spm - MID TIER WORKOUT

Pace Guide = 2K+9-10 Effort Guide = 8 (will end closer to 9.5-10/10) Speech = Not constant

This is a very top end MID workout. If you push the pace too early - you'll tip into the TOP tier for it. I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. If you want to make this a TOP workout - just load 5000m into your monitor, and go for it. But replace the TOP tier workout from whatever week you're doing this.

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.

3 x 12 mins at 20spm - BOTTOM TIER WORKOUT

Pace guide = 2K+18 Effort Level = 6/10 Speech - you should be ok to talk through most of this

If you want to row with intervals programmed into your monitor, be sure to set the rest to "Undefined" and then press the start button a few seconds before the start of the interval. That will keep us both starting and stopping at the same times.

This workout is designed as a bottom tier. So if you need to go slightly slower than above in order to keep it bottom (I'm thinking 2 seconds) then do so. It's not meant to push you too hard. You'll be hot and sweaty - you'll certainly feel like you've had a good row - but you shouldn't feel worn out at any stage.

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.

8 x 2minutes with 3:30 rests - Row at 2K pace and stroke rate - TOP TIER WORKOUT

2K pace means 2K pace. Don't go faster until you know you can. But certainly, don't go slower! Effort out of 10 is 10. It might feel like is starts at 9 - but it'll get to 10 quickly! Don't try speaking. Just make noises.

The 3:30 rests are meant to give you recovery enough to go hard each time. 

In this podcast, I make references to the poor execution of my haircut. Which may be a bit lost on you through a podcast! If you want to see the video, go to https://www.youtube.com/watch?v=38rYiWcRnP4

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.

2 x 20mins at 18spm with 2 min rest between  - BOTTOM TIER WORKOUT

Training pace = 2K+20-22 Effort level = 4-5/10 Speech will be easy.

And you'll see from that pacing that this is a very easy row - back to the foundation building. It may seem like you're not working, but by the end of the 40 minutes, you'll have had a good workout which will set you up perfectly for session 4 - which is a TOP tier workout.

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.