RowAlong – Indoor Rowing Machine Workouts

TOP Tier Rowing Workout 8 x 2mins at 30spm and 2K Pace After a 4 minute warmup, row: 

Row 8 x 2minute intervals with 2 minute rests between. All intervals at 30 strokes per minute. 2K Reference Pace is your 2K race pace Or if you use effort as a reference, it will start at 8/10 - end at 10/10

Not as much talking in this one as usual, as rowing at 2K pace makes it harder to talk! But don't worry, usual chatter during the rest periods! Keep up with the sound of my stroke for stroke rate along with your monitor display - and try to keep the same pace or better the whole way through. You may rate higher than 30spm when you row a 2K time trial, in which case you may not quite hit your 2K pace on each interval. However, do still try to do so - it'll be added training for you. Remember to set your drag factor before you start this piece. And then leave it there. Rest periods can be active or stopped -- it's up to you. As always, if you want to know more about what I do, go to www.RowAlong.com and if you want to know more about everything indoorrowing related, go to www.indoorrowinginfo.com Finally, leave a comment, subscribe, click like etc. It means a lot to see how you respond to what I'm trying to do here.

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 Workout - All depends how you row it 4mins at 2K+12 then 1 minute MAX x 4 After a 4 minute warmup, row: 

4 minutes at 24spm and at 2K+12 pace.Then (with no rest) 1 minute at 30spm and MAX EFFORT Rest 2 minutes.  Repeat 3 more times. This means a 7/10 effort for the 4minutes and a 10/10 effort for the 1 minute if you work on that way of thinking. Stick to your target - and / or improve. DO NOT BACK OFF. This session only works if you hold your target. Backing off will not help you get better. As usual stick with me for the stroke rates. (Even when the monitor throws me off) Go to www.rowalong.com for info about RowAlong and to check out the YouTube videos. Go to www.indoorrowinginfo.com for more about indoor rowing in general Go to www.fmrowing.com to check out the training plan whose Workout Of The Week this is based 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.

TOP Tier Workout - All depends how you row it Descending time intervals - From 6:00 down to 0:30 After a 4 minute warmup, row: 6:00 5:30 5:00 4:30 4:00 3:30 3:00 2:30 2:00 1:30 1:00 0:30 With 90 seconds rest between each.

Starting pace should be around 2K+12 - around 7/10 And you should look to go faster on each interval.

I row this at 28spm the whole way through - feel free to follow me, or pick whatever stroke rate gets you to go faster. Just do not slow down!

Go to www.rowalong.com for more information on what I'm trying to do with this channel. Go to www.indoorrowinginfo.com for more info about indoor rowing And go to www.indoorrowinginfo.com/fmmc if you'd like to take part in the FMMC indoor rowing challenge - a year long rolling challenge. 

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.

ANY Tier Workout - All depends how you row it 30 x 1 minute at 20spm with 15 sec rests 

Recovery Row - 2K+18 (5/10) Hard (Mid Tier) Row - 2K+10-15 (7-8/10) Max (Top Tier) Row - 2K+8 or better (hopefully around 2K+5) (10/10) ❗ This is a perfect row to spend time concentrating on an aspect of your rowing. Be that taking time to focus on technique, or to focus on power. The 15 seconds rests aren't enough to give you a rest - what they're there to do is to give you a chance to refocus your mind on what you're plan is during this row ❗ I like this row for the days when I want to either take it easier due to injury, or I just don't feel like rowing. I usually find about 5-10 intervals in, I start to really enjoy the session and push harder than I started. 🚥It's not really worth setting your monitor to intervals to row with the same monitor display as me. Just set it to Just Row - and let the counter just count up as you row. 🚥 At one point, I mention a video on YouTube of my race during Crash B in 2015. Thanks to Ken for doing the hard work hunting for it for me! https://www.youtube.com/watch?v=zp_3I7gyAtQ 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 Workout (if you row it how I suggest) This is a 60 minute Row as: 

5 minute warm up (around 18spm) Straight into 50 minutes at 26spm and at 2K+15 pace. Every 5 minutes, take 10 power strokes 5 minute cooldown (well, 4:40 really)

Pace Guide = 2K+15 for most - 2K+5 for the power strokes

Effort Guide = 6-7/10 (and 8-9/10 for the power strokes)

Speech = You should be able to talk most of the way through. I sure could.

❗ This is a MID workout that as long as you keep putting in the pressure for the power strokes, will get towards the high end of MID. It's important that if it gets tough, you ease up on the power strokes - NOT the 2K+15 pace. The 2K+15 is the most important part of this row. The power strokes are just there to add some excitement. ❗

It goes without saying - you don't have to row at my pace. You could just use this 60 minute row as company for your own 60 minute session. But you'll see by the end of this that I got a really good, varied workout from it.

If you're loooking for the link for DRAG FACTOR here you go: https://youtu.be/d2pzo0DctpA

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 And for my Row555 competition - go here: www.row555.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 Workout 4 x 10 minutes with 1 minute rests - all at 24 strokes per minute 

Pace Guide = 2K+12-15

Effort Guide = 6-8/10

Speech = Ok/not ok - Depends what end of the pace guide you go.

❗ Ths is your choice. If you go for +12, you'll find that this is a top end MI workout that may almost scrape into a top. If you go for +15 then it's a much easier workout, landing slap bang in the middle of MID tier. ❗

No matter what pace you pick, stick with it. Don't back off if you went for +12 and don't decide to go faser if you chose +15 - let the workout do what it has been designed to do. For the +12 people - that means it's good training for a 6K / 30 min / 60 min or even a half marathon. For the +15 - it's a good solid fitness builder.

🚥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

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

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 Workout 8 x 5mins with 1 min rests at 24spm 

Pace Guide = 2K+12-13 Effort Guide out of 10 = Starts 6 ends 8 Speech = You'll be able to talk, but not constantly.

❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. And as I discovered, if you do it in the heat, you get top quick too! ❗

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.

🚥If you want to programme your monitor as a 8 x 5 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

As always, follow the sound of my rowing 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 

As these podcasts are the audio stripped out of the YouTube videos - there will be the odd occasion that I refer to something on screen, like a butterfly, or the t-shirt I'm wearing but very infrequently - and not seeing it won't detract from your experience.

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.