RowAlong – Indoor Rowing Machine Workouts

5 x 6mins at 28spm  - MID TIER WORKOUTPace Guide = 2K+5 Effort Guide = 7-8/10 Speech = Not constant

The point of this session is to your pace and keep it there. The 5 minute rest may seem luxurious after the first interval, but trust me - you'll need every second of it. The rest is there to let you cover as much as possible before going for the same pace in the next interval. And it WILL get progresssively harder - as long as you don't slow down. At times, you'll question whether this is closer to a TOP tier workout - but the rest periods between keep it just in the MID range - a hard workout that may leave you on the floor afterwards, but will not destroy you for long.

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 minutes at 22 spm - BOTTOM TIER WORKOUTPace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Comfortable - or you're going too fast!❗ The most important part of this workout is that you can get to the end of it without feeling anywhere near destruction. Even if you have to go slower than the pace guide above, that's fine. You'll have had a good workout from this session - but it shouldn't have felt HARD - leave the HARD rows for the MID and TOP Tier workouts.  DON'T PUSH THE SLOW STUFF - PUSH THE FAST STUFF!!❗ For more information about the 2K training plan, go to https://rowalong.com/rowalong-training-plan/ where the structure and intention of this plan is covered fully. This episode starts off with a minute or so of introduction to the plan, which covers most of the principles of training - but if you want more info, please go to the website. 

00:00 - 01:58 - Intro to the Plan01:58 - 03:03 - Intro to W1S1 Workout03:03 - 08:13 - Warmup and recap08:13 - 38:13 - Workout38:13 - END   - Cooldown and OutroI 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.

In this episode, I talk to you rather than row with you. But at just under 8 minutes long, you may want to strap in and listen to it while doing a warmup for a session. 

Ahead of uploading the RowAlong sessions for the 2000m training plan, I wanted to talk about the importance of Baseline testing. Baseline tests are vital if you want to know how you progress through your training plan, whether it's a 2K or a 5K or any other distance. But they also give you an up to date training pace to work from so you know how fast to row the sessions at. 

To know more about the RowAlong training plans, head to www.rowalong.com - To check out the RowAlong videos on YouTube, head to https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg/videosAlthough the references and rows all discuss a Concept2 rowing machine - you don't have to use one. The pace guides may be slightly different if your display isn't the same as a Concept 2 - but you should be able to work it out - even if you just use the Effort / 10 scale that I provide in the workouts.

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.

MID Tier Rowing Workout - 30minutes at 24 strokes per minute Pace Guide = 2K+12-14 Effort Guide = 6-7/10 Speech = Not constant - but you'll be able to talk ❗ This is a solid MID workout at the paces above. But of course, you could try maxing out the stroke power and take it into a TOP tier workout, or back right off (2K+18) and just use it as a recovery row at a higher rate ❗ 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.

TOP Tier Rowing Workout on a Concept2 Rowing Machine

After a 10 minute warmup:

Row 4 x 30 seconds with 60 seconds rest at 30spm

Row 4 x 30 seconds with 45 seconds rest at 30spm

Row 4 x 30 seconds with 30 seconds rest at 30spm

Row 60 seconds as fast as you can at 30spmYou don't have to use a Concept 2 - any rowing machine will be ok. But you may need to refer to the effort guide below if the monitor doesn't show you /500m pace.

Pace Guide = Fast as possible while holding 30spm (Likely to be average 2K pace - hopefully faster)Effort Guide = 9-10 Speech = Not constant ❗ You need to push as hard as possible on each interval to make this a TOP tier HIIT workout. If you back off, you've missed the point. As the rest periods shorten, you still need to hold or improve your pace. Especially so for the final one minute. The rest periods are mostly generous, so be sure to put everything into this TOP TIER WORKOUT❗ 🚥If you want to programme as an 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 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.

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.

MID Tier Rowing Workout - 30mins / 2mins / 1minSlow / Hard / MAX

After a 4 minute warmup:

Row 30 minutes at 20spm and at 2K+18

Rest 2 minutes

Row 2 minutes at 24spm - HARD (at least 2K+8-10)

Rest 2 minutes

Row 1 minute at 30spm at MAX effort (faster than 2K pace) This row was provided by Fitness Matters - go to FMRowing.com to check them and the WOW out.

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.

MID Tier Rowing Workout - 16 / 12 / 8 / 4 mins with 2 min rests between each This row decreases in time, but increases in effort.

After a 4minute warmup:

16minutes at 18 strokes per minute - paced at 2K+20 (6/10 effort guide) 12minutes at 20spm and 2K+18 (7/10 effort guide) 8minutes at 22spm and 2K+15 (8/10 effort guide) 4minutes at 24spm and 2K+10 (9-10/10 effort guide) Each interval has 2 minutes rest between

The first 18spm will feel easy-ish. If it's really easy, you're going to slow. If it's really tough - you're going too fast. 

As always, just keep in time with me and you'll hit the stroke rate. You need to be sensible about setting your initial pace for the 18spm as the increases of 2 / 3 / 5 seconds are all based on that. If you don't know your 2K pace guide - row 2000m as fast as you can. Then either look at the monitor, or calculate what the average time to cover 500m is for that row. So if you rowed 2000m in 8:00 - the average would be 2:00 for each 500m - even if you started out at 1:50 and ended up at 2:10 - the average is still 2:00 if it took you 8:00. If you are setting pace purely by perceived effort - you need to be honest with yourself. If you want to find out more about what I do here, go to www.RowAlong.com and/or search out RowAlong on Facebook. I also have www.indoorrowinginfo.com which covers all things indoor rowing. Happy rowing, and stay strong!

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.

No rowing in this one - although feel free to listen to this while rowing a 20 minute session. This episode is all about a description of what drag factor is - why it's there - and importantly, my take on where to set it. It's not a short chat! But in order to cover it fully - it needs to be full. A full text description can be found at https://www.rowalong.com/drag-factor/ However, here's a summary of the video: ++++ 1) What is Drag factor? +++++

What it isn't, is a coarse resistance like you may find on a spin bike. The lever on a Concept 2 adjusts the amount of air that gets into the cage. More air, the heavier the stroke feels. Less air, the lighter. The monitor interprets this difference in weight as 'Drag factor'.

++++ 2) Why have it? ++++

a) To make sure every machine you row on feels the same 'weight' b) To allow competition on different machines. a) The weight of the stroke is controlled by the amount of air that gets into it - so it stands to reason that if it's dirty - less air will get in. (Take a few strokes on a machine set to 10 - then throw a towel over the front of a machine with the lever still at 10 - it'll suddenly feel REALLY light) So if you compare a clean machine and a dirty machine - setting the lever to 6 on both machines will let in different amounts of air. A clean machine at lever 6 may be 130 Drag Factor. A dirty machine may only be 100. So the dirty machine might need the lever at 9 to allow in enough air to achieve a Drag Factor of 130. To this means that by looking at the drag factor (menu / more options / Display Drag Factor) I can make my machine at home, one in a gym, on a race floor etc - all feel the same 'weight' by setting it to the same number. b) By knowing the drag factor, the gubbins inside the PM monitor knows the amount of power you're putting into the machine against the weight of the stroke. (over simplification). And this makes all machines even in a race. Think of it like a race up 100 steps. Two people, side by side have to run up those exact same steps. One does it by taking it one step at a time - the other does it by doing it 4 steps at a time. They both have to cover the exact same effort - it's just HOW they do it that's different. One takes lots of smaller efforts, the other takes fewer but harder efforts. And that's the simplest way to think of low and high drag factors. A DF of 90 is taking the steps one at a time. A DF of 220 is taking them four at a time. So if you both have to cover 2000m, the way drag factor and the Concept 2 monitor work out the power requirements, you both need to put in the same amount of effort, just with a difference in the weight of the stroke and how the competitor deals with that weight.

++++ 3) Where should you set it? ++++

Most seasoned rowers, and indeed many rowing organisations will state that you should set it to 130. (Some suggest 115 for lightweights and women) And you know what, that's a great start - but you might want to tweak to feel more comfortable. The key to setting your drag factor (DF) is: 1) Can you row without injury. 2) Can you use both cardio and muscle systems efficiently. 1) If you have a DF that's too high, there's a good chance you're fighting against the weight of the flywheel by grabbing early with the arms, and bending them too early - risking injury to the forearms, shoulders and upper back. You may also be leaning back way too early in the stroke as you fight against it, taking the power of the stroke into your lower back, this not only risks injury to your lower back, but shifts the balance of what muscles you should be using. 2) In a race, the ideal is to put every ounce of energy into it - so you know you've tried your best. If you have the DF set very high - you'll likely find that your muscles will run out of juice way before you get to exhaust your cardio system. If you have the DF set very low - you'll find the opposite. Cardio will be sky high but your muscles will still have their power stores. So what you really want to find is a 'Baby Bear' setting. Once that will allow you to empty muscle power and cardio system into the machine - with not one drop left by the end of the race (which is, to be fair, a rather unpleasant end - but the only way you'll win the race!) You can test your 'baby bear' setting by rowing 1 minute at 24spm at FULL POWER at different drag factors (making sure you've recovered full for each). The furthest distance you can cover is the best DF for you right now. However, if you're much higher than 150 - check you're not doing this with bad technique.

====SUMMARY====

What all of this means, is that if a luddite in the gym tells you you're not working hard enough because it's not at '10' - they're wrong. Think about the race up the steps. At the same time, if someone says "Set the lever to 6" - they're wrong. Think about different machines, how dirty they may be - and how the towel over the cage of the machine alters air flow when set to 10.

Pick YOUR drag factor. And on every machine, set the lever to give you THAT number.

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.

MID Tier Rowing Workout 60 Minutes at Varying Rate and Pace (see below) 

I've done this as a MID tier, but if you increase or decrease my suggested pace guide, it'll easily tip into TOP or BOTTOM if that's what you'd prefer.

❗ Make sure you're hydrated before starting this workout. It's 60 minutes of solid rowing. There are 'easy' intervals throughout where you could stop for a drink - but this workout is designed for you to get through in one go❗

Intead of making a 60 minute session a simple 6x10 or 10x6mins - I've mixed this one up to keep it interesting. The hour flew by for me:

8 minute Warmup (18spm 2K+20-24) 2 x 30 seconds at 24spm at 2K+12 with 30 second easy in between 4 minute Easy (18spm 2K+20-24) 5 x 30 seconds at 30spm at 2K pace with 30 second easy in between 4 minute Easy (18spm 2K+20-24) 10 minutes at 26spm at 2K+9 to 12 4 minute Easy (18spm 2K+20-24)5 x 30 seconds at 30spm at 2K pace with 30 second easy in between 4 minute Easy (18spm 2K+20-24) 10 minutes at 26spm at 2K+9 to 12 4 minute Cool Down(18spm 2K+20-24) I certainly needed to stay on the back end of the pace guide towards the end. The first 10 minutes at 26spm went well - but once the second set of 5 x 30 seconds at 2K pace hit, I couldn't hold the next 10 minute effort at the same pace. 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.

Remember, for more information about what I'm doing here, info about drag factor, and about the training plan, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com See you in the next video.

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.

MID Tier Rowing Workout 10 min / 5min / 10min at 20/28/20spmIn this workout, you'll row 10 minutes at 20spm at then 5 minutes at 28spm followed by another 10 minutes at 20spm. My pace guide for this is: Row the 10 minute intervals at your current 2K Average + 18 seconds - and the 28spm at 2K+8 If you don't know (or use) a 2K pace reference, then your first 10 minutes will be a 6/10 effort. The 5minutes will feel like an 8 or 9 and the final 10 minutes will probably feel like a 7 in order to maintain the same pace that you did the first 10 minutes at (which is important - don't slow down the pace). As always, I'm flapping my gums the through this rowing workout, hoping to keep you distracted and entertained - although the 5 minute interval gets a bit light on chat while the intensity is up there. It's not a really hard workout - the 20spm intervals making it a medium effort - but the 5mins at 28 will get you working hard before the final 10 minute. Remember, these were originally made for YouTube - so there are a couple of times I talk about watching the video on YouTube or KinoMap - but don't worry, just listening to the row will still give you as good a workout (when you RowAlong with me of course!! Just listening isn't enough!!)If you stick to your correct pace, you'll be ok. If you go out too hard, you won't. If you want to know your average 2K time so you can work out a pace reference: Row 2000m as fast as you can. Your monitor will show you the overall average time it took you to cover 500m (shown as /500m) that's your average. So if you did it in 7:40 - your average would be 1:55 for each 500m - even if you were faster or slower during the row, this is the AVERAGE. So when I say "2K + 18" in this row, that would be 1:55 +18 (2:13). For more about what I do, go to www.RowAlong.com for more about Indoor Rowing in general, mostly focused on the Concept 2 rowing machine, go to www.indoorrowinginfo.com

Keep on keeping on!

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.