Need to sharpen up your rowing before some serious training? Try this 10 day plan. 

I've been rowing a lot while training for HYROX, but not particularly with performance in mind. So I asked CHAT GPT to make me a plan that would help sharpen up my speed chops before getting back to some serious performance training.  

All the A.I. has done is pull together 5 popular sessions, which will be repeated twice. Not exactly rocket surgery. But I'm using it to get back to performance rowing again. Hopefully it'll help you too. 

‼‼ REMEMBER - Only undertake any form of strenuous exercise if your body is ok to do so. If you're unsure, check with your doctor first! ‼‼‼‼

🚣This first session is 8 x 2 minutes HARD AND FAST with 2 minutes rest. If you don't have a 2K training time, just row fast enough that you can just complete each interval. Or, if you have a 2K training pace, try to do all intervals at your 2K pace. 🚣

00:00 Introduction

02:08 Warmup

08:33 Main Session

40:20 Cooldown and time to stretch while I sign off.

Hosted on Acast. See acast.com/privacy for more information.

Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you about an adventure to some sea caves will make the time fly by!

You don't need to connect anything, you don't need a Concept2, you don't need to pay a thing. All it'll costs is a little buy in with your imagination as you RowAlong with me! 

All a bit of fun, designed to entertain you through an indoor rowing workout whether you're 6 or 60. And if you put in the effort, you'll get a great workout. 

Hosted on Acast. See acast.com/privacy for more information.

Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST!

🚣 Row 20 minutes at 20 strokes per minute, rest 3 minutes, then row 7 minutes as fast as you can🚣‍♀️

➔Pace Guide for 20min = 2K+18

➔Effort = 5-6/10

➔Speech = Comfortable

➔Pace Guide for 7min = As fast as you can

➔Effort = 10/10

➔Speech = Don't talk, breathe

❗ If you're looking for a 30 minute workout that'll give you a bit of low rate technique work and then a fast finish - this is the one to pick! Similar to doing a 5K then a 2K - it'll help build you up for any race distance you're training for.❗

00:00 Intro

01:47 Warmup

07:04 Main Session

38:03 Cooldown

Hosted on Acast. See acast.com/privacy for more information.

From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)!

🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣‍♀️

➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)

➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info)

➔Medium Intensity: For a tough, but not max row - do the 18spm at 2K+20 pace, and the 24spm at 2K+8 pace (see below for 2K pace info)

➔Top Intensity: For a max intensity row - do the 18spm at 2K+20 pace, and the 24spm at 2K+4 pace (see below for 2K pace info)

❗ Pick your pace - and stick to it. If you go too fast on the Bottom, or if you back off the pace of the Top, you'll not get the right training benefits from this session ❗

Hosted on Acast. See acast.com/privacy for more information.

Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though.

🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️

➔Pace Guide = 2K+18 for everyone for the 20spm

➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12   

➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8  

❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗

00:00 Intro and session description

02:49 Warmup

08:24 Main Session

51:24 Cooldown and time to stretch

56:41 Me deciding I'd finish with a 1min TT after all.

Hosted on Acast. See acast.com/privacy for more information.

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 

🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️

5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry)

➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)

➔Effort = 8/10 - will climb to 10/10

➔Speech = Hard.

❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗

Hosted on Acast. See acast.com/privacy for more information.

Get faster and learn to hold that pace by rowing intervals at your 2K rate and pace.

10 minute warmup then

🚣 8 x 1:45 with 1 minute rests 🚣‍♀️

➔Pace Guide = 2K Pace and Stroke Rate

➔Effort = 9-10/10

➔Speech = Save your breath for the rowing!

❗ The aim is to hold your pace throughout. If anything, you should try to see if you can go faster than 2K pace as the workout continues. But make sure to not go slower.❗

That said, I started by bullseyeing my pace - hitting 500m in 1:45 - but then slipped down to 494 in Interval 7. But then, I'm talking! 

Hosted on Acast. See acast.com/privacy for more information.

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout.

🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️

➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)

➔Bottom Tier Intensity: Row at 2K+12 pace

➔MID Tier Intensity: Row at 2K+8 pace

➔TOP Tier Intensity: Row HARD - around 2K+4 pace

(Info about what 2K Pace is can be found below).

❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗

00:00 Intro

02:25 Warmup

08:18 Main Session

38:24 Cooldown

Hosted on Acast. See acast.com/privacy for more information.

24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time.

Row 4 minutes at 24 strokes per minute and 2K+12 pace (7/10 RPE)

Row 2 minutes at 20 strokes per minute and 2K+18 pace (5/10 RPE)

Repeat 4 times.

No Rests.

You can change this workout to make it easier, by resting through those 2 minutes, or just paddling. Or you can make it harder by doing the 2 minutes of 20spm as full-power strokes. Or do one of each! Lots of different ways to row this workout - so come back to it and try it a different way if you like it!

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

00:00 Introduction

01:49 Warm Up

06:19 Main Session

31:18 Cooldown and stretching while I sign off.

Hosted on Acast. See acast.com/privacy for more information.

Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between

🚣TOP/MAX tier on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info)

➔Effort = 10/10

➔Speech = Even I had to stop talking at times in this one...

❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick to my 2K rate and pace - but maybe you've had some good improvements?❗

00:00 Introduction

02:44 5 Minute Warmup

09:44 Main Session

41:28 Cooldown and time to stretch while I sign off.

Hosted on Acast. See acast.com/privacy for more information.