RowAlong – Indoor Rowing Machine Workouts

A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is t...

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration. ➔Speech = Comfortable ❗ Both of the pace guides are in the Low Intens...

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace ➔Effort = 5-6/10 (more for the power strokes) ➔Speech = Comfortable ❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up...

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times. 🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: MAX Effort - High rate, High Pace ➔Effort = 10/10 ➔Speech = Don't even try ❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to b...

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info) ➔Effort = Starts at 5/10 ➔Speech = Comfortable ❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will...

After a short introduction to the 12 Rows of Christmas, I get into the first row. " 1 Spicy Start " Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide Row 5 mins at 20 strokes per minute and 2K+18 pace Row 3 mins at 24 strokes per minute and 2K+5 pace (See below for 2K Pace info) ➔Effort = Star...

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial! Spice up a 30 mins at 20spm row by throwing in 10 power strokes 6 times through the duration of the workout. 🚣 4:30 at 20-spm / 2K+18 pace - then 30sec at 20spm full power x 6 🚣‍♀️ ➔Pace Guide = 2K+18 then full power (x 6) (see below for 2K pace info) ➔Effort = 6/10 then 10/10 for 30sec (x6) ➔Speec...

Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard! 🚣Row 3 minutes at 5K Stroke rate and pace - then 17 minutes at 18spm 🚣‍♀️ ➔Pace Guide = Start at 2K+10 and then 2K+20 ➔Effort = Starts at 8/10 - then 5/10 ➔Speech = Tough - then (after a minute or so) easy ❗ This session may not make much sense if you're not using it to "Stir the...

Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout. 🚣Alternate 18spm and 20spm every 3 minutes 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 (see below for info about using your 2K to pace rows) ➔Effort = 5/10 - maybe 6 ➔Speech = Comfortable ❗ Just keep this one low and slow. Whether you're using this as a regnerative row after a tough se...

Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests at 24spm - split the 8 minutes in half 🚣‍♀️ ➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes ➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10) ➔Speech = Tough - then unlikely! ❗ The first four minutes of each interval are already in the "Har...

Get used to working at tempo row pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pace. 🚣2 x 20mins at 24spm with 2 min rests 🚣‍♀️ ➔Pace Guide = 2K+12 (see below for 2K pace info) ➔Effort = 8/10 ➔Speech = Tough ❗ For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You...

Slow it down and fall in love with low rate rowing as you take the time to build your fitness and technique. 🚣Start at 2K+23 and increase every 4 minutes 🚣‍♀️ ➔Pace Guide = Start at 2K+25 and end at 2K+7 ➔Effort = Starts at 4/10 - ends at 10/10 ➔Speech = Comfortable ❗ Give yourself time to regenerate and build your "Tank of power" with this low rate, slow pace row. Spend the time working on you...

Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row. 🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️ ➔Pace Guide = As fast as you can go at 20spm ➔Effort = Power = 10/10, Cardio probably about 7/10 ➔Speech = You be able to speak, in between grunts of power. ❗ The REALLY important thing here is that you do t...

Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout 🚣60 minutes - changing through 18/20/22spm x 4 🚣‍♀️ ➔Pace Guide = Start at 2K+20-24 and increase 2 seconds, then 2-3 seconds ➔Effort = Starts at 5/10 - will probably end around 7/10 due to duration ➔Speech = Comfortable ❗ Pick the start pace of the 18spm based on your energy levels. If you'v...

Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row. 🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️ ➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is ) ➔Effort = Starts 8/10 ends 10/10 ➔Speech = Tough - then just worry about breathing! ❗ If you did the 10 x 3 minu...

Get into a groove and hold a hard (but not max) effort for 12 minutes. Train your brain and body to last. 🚣3 x 12 minutes with 90 second rests at 24spm🚣‍♀️ ➔Pace Guide = 2K+12 (see below for 2K pace info) ➔Effort = 7/10 ➔Speech = Tough - but you can talk from time to time ❗ This really shouldn't burst the banks. Get up to pace, and hold it there. The intensity will rise so you need to push - bu...

Take 30 minutes to build your fitness and step down off the tough rows for a session. 🚣 30 minutes at 20spm 🚣♀️ ➔Pace Guide = 2K+18-20 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Just lock into 20spm and hold pace at 2K+18-20 for the whole session. Depending on where you are in your training and energy levels, that's what'll make you decide +18 or +20 ❗ This row was recorded while doing a live st...

Start slow and end fast through this progressive 40 minute rowing workout 🚣Start at 2K+23 and increase every 4 minutes 🚣‍♀️ ➔Pace Guide = Start at 2K+25 and end at 2K+7 ➔Effort = Starts at 4/10 - ends at 10/10 ➔Speech = Comfortable - then gasping for air by the end! ** I've was falling behind making the videos for the 10K plan - so this is a repeat of the W1S3 workout video. But when you hear me...

Keep 55 minutes interesting by changing stroke rate every five minutes. Time flies when you're having fun. Stick around for my "Ted Talk" at the end too! 🚣 55 minutes - changing up and down 18-20-22spm 🚣♀️ ➔Pace Guide = Start 18spm at 2K+20-24 then increase 2 seconds with rate increases and decrease 2 seconds with the rate decrease ➔Effort = 5-7/10 (It's 55 minutes of rowing after all) ➔Speech =...

Don't be scared by the word Hard. Hit a good tempo pace through these 8 minute intervals to get used to holding a harder intensity. 🚣 5 x 8mins with 2 min rests at 26spm / 2K+10 - or your 10K Stroke Rate and Pace 🚣♀️ ➔Pace Guide = 26spm / 2K+10 - or your 10K Stroke Rate and Pace ➔Effort = 7-8/10 ➔Speech = Tough - but you can talk ❗ If you want to go faster, you need to put in some effort. This...

Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not really... 🚣 40 minutes - alternating 20spm and 24spm every 4 minutes (with no rests) 🚣♀️ ➔Pace Guide = 20spm at 2K+18 then 24spm at 2K+12 ➔Effort = 5-6/10 then 7-8/10 ➔Speech = Kinda Comfortable but also kinda tough ❗ This undulating workout is a gre...

low it down and work on your fitness and technique in this 30 minute 18 strokes per minute row. 🚣 30 minutes - 18 strokes per minute 🚣♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ The low rate slow pace rows are here to give you a break from the full on efforts that can be both mentally and physically exhausting. Take this time to work on your technique and don't go faster...

Get some 10K speed into your legs with this interval rowing workout. Start around your 10k stroke rate and pace - then go faster through each interval. Faster is better in this one. 🚣6 x 5mins with 2:30 rests. Starting at 10K rate and Pace - INCREASE!🚣♀️ ➔Pace Guide = 2K+10 and faster ➔Effort = 8-10/10 ➔Speech = Hard ❗ I'll stress here - the important thing about this workout is that you need t...

Get a good long row into you - break up a 50 minute workout by changing stroke rate every 10 minutes. Just to keep it from feeling too long... 🚣 50 minutes with no rests - changing between 18 and 20spm every 10 minutes 🚣♀️ ➔Pace Guide = 2K+20-24 (18spm) and 2K+18-22 (20spm) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Both stroke rates have a wide pace range. Based on your current fitness when it c...

Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times. 🚣 4 x 8 mins with 2:30 rest between 🚣♀️ ➔Pace Guide = 2K+12 then 2K+5 ➔Effort = 7/10 then 9/10 ➔Speech = Tough ❗ Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute le...