RowAlong – Indoor Rowing Machine Workouts

A workout which starts easy and ends hard. Three times. Perfect for a good sweaty row without leaving you gasping for air on the floor! 🚣15mins x 3 with 2 min rests - split into 5/4/3/2/1min chunks 🚣♀️ ➔Pace Guide = 2k+18/15/12/9/5 ➔Effort = 5-9/10 ➔Speech = Starts Comfortable, Ends Tough. ❗ Get used to how stroke rate and more power from the legs increases your pace. Make sure to go faster thr...

It's important to take time to let your body recover. But you don't need to stop altogether. Use this row to give your body a rest from the harder sessions 🚣 30 minutes at 20spm and at 2K+18 pace🚣♀️ ➔Pace Guide = 2K+18 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ If you're in the middle of a training plan with a bunch of hard or max sessions - you'll notice that there are then workouts like this. T...

Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween. 🚣 10 x 3 mins at 26-28spm with 90 second rests🚣♀️ ➔Pace Guide = 2K+7-10 - and TRY TO IMPROVE! ➔Effort = 8-10/10 ➔Speech = Unlikely ❗ If you are rowing the 10K plan - then W4S1 had a 28spm effort after every 4 minutes. Whatever pace you did that at should be the pace you row this one at for...

Build your fitness and technique with this low and slow 45 minute rowing workout. 🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests)🚣♀️ ➔Pace Guide = 20spm at 2K+18 then 18spm at 2K+20 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ As the durationon these rows gets longer, you'll start to feel more of a workout intensity even though the actual pace is still down at the "...

Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast. 🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️ ➔Pace Guide = 2K+18 then 2K+10 ➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes ➔Speech = Not quite comfortable, not quite tough. ❗ This is just about teaching you about lasting duration at a higher intensity. The...

Work on maintaing your intesity and pace for those longer rows with this interval workout. 🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️ ➔Pace Guide = 10min at 24spm / 2K+12 - 5min at 10K stroke rate and 2K+10 pace ➔Effort = 7-9/10 ➔Speech = You can talk - but not constantly. ❗ Hold your pace and stroke rate for the duration of each interval. The intensity will get up there, enough that y...

Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance. 🚣 30 minutes at 18spm 🚣♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ You need to balance intensity with recovery. All the fast, exciting rows are amazing to do - but if you don't take time to recover, you'll start to scrape...

Go from slow to fast in this increasing pace rowing workout. Go faster every four minutes - can you make it to the end? 🚣 40 minutes - increase 2 seconds every four minutes 🚣‍♀️ ➔Pace Guide = Start at 2K+25 and end at 2K+7 (can you sprint to the finish line too?) ➔Effort = 4/10 all the way to 10/10 ➔Speech = Comfortable then really hard! ❗ I know what you're thinking. "2K+25?? That's a terribly...

Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row 🚣 40 mins - changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes 🚣♀️ ➔Pace Guide = 18spm - 2K+20 / 20spm 2K+18 / 22spm 2K+16 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ This is a fitness boosting, recovery row. As such - if you feel you want to do this a couple of seconds slower...

Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you RowAlong with me. 🚣 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min 🚣♀️ ➔Pace Guide = 2K+12 then 2K+5 ➔Effort = 7/10 - then 9-10/10 ➔Speech = Tough - then REAL tough! ❗ This session is as tough as it looks on paper. Row 5mins...

Rowing is about fitness AND power. Work on your power with this strength building RowAlong. 🚣 Row 1min at 20spm MAX POWER then 1 min rest - 20 times🚣♀️ ➔Pace Guide = MAX POWER - keep pushing even if you fade ➔Effort = 10/10 for power - cardio will gradually get harder ➔Speech = As above. Will start ok - but get tougher ❗ The balance of fitness and power in rowing is really important. For any ti...

A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video. 🚣 Row 3 x 11 mins with 1 minute rest - at 18/22/18 strokes per minute🚣♀️ ➔Pace Guide = 18spm at 2K+20 / 22pm at 2K+16 ➔Effort = 5-6/10 then 6-7/10 ➔Speech = Ok throughout ❗ Use this session to drive in some core fitness and spend time thinking about your technique. Working on the...

Start easy then row hard in three 12 minute intervals in this tough rowing machine workout. 🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣♀️ ➔Pace Guide = 8mins at 20spm / 2K+18 - 4mins at 28spm / 2K+5 ➔Effort = 5-6/10 then 8-9/10 ➔Speech = Ok - then Tough ❗ Start each interval with 8 minutes of low rate, low intensity rowing - workout on your technique and groove - then hit the next 4...

A Fitness Boosting Recovery RowAlong to build your base fitness and give you space to work on your technique. 🚣 Week 2 Session 2 is 35mins at 20spm 🚣♀️ ➔Pace Guide = 2K+18 ➔Effort = 5-6/10 ➔Speech = You should be ok to hold a conversation ❗ I start by making a joke about making the regular 30 mins at 20spm more exciting - by adding another 5 minutes. But this session is no joke - the longer, lo...

HARD Rowing Machine Workout - but not max! Get some power out, but without feeling like you can't complete the session. 🚣 3 x 15mins with 2 min rests - rate pyramid (change every 3 mins) 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 / 22spm +15 / 24spm +12 ➔Effort = 5-8/10 ➔Speech = Comfortable then tough ❗ The stroke rate and pace pyramid in this session will take you up in intensity, but then release you...

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable. 🚣 Row 20 x 20 secs with alternating pace x 3 - with 2:30 rests🚣‍♀️ ➔Pace Guide = 2K+20 then 2K+5 ➔Effort = 5-6/10 then 7-8/10 ➔Speech = Tough, but you can talk a bit ❗ This falls in the Middle tier of my intensity pyramid. The most important part of this is actu...

Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance. 🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣‍♀️ ➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info. ➔Effort = 5/10 ➔Speech = Comfortable ❗ Not only is this a good Fitness...

Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine will do - but the pace guide is based on a Concept2. 🚣 40 minutes - increase pace by 2seconds every four 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...

Slow down the stroke rate to take time to build your core fitness, burn loads of calories and refine your technique. 🚣 30 minutes at 20 strokes per minute 🚣‍♀️ ➔Pace Guide = 2K+18 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Don't click away! I know these sessions aren't the most exciting rows, but they're probably the most important row. Building your core engine is incredibly important when it co...

Build your fitness up with a total of 50 minutes rowing at a low stroke rate. With this duration, the effort level will drift up. But with 90 second rests every ten minutes, this shouldn't destroy you.  🚣 Row 5 x 10 minutes - resting 90 seconds between - at 18/20/18/20/18spm 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 (If you think you need to back off another 2 seconds in or...

Not a RowAlong workout - but a 5 minute chat from me about getting motivation back to row if you've been of the machine for a while. You could always strap in and listen to this while warming up of course! For the video version of this chat, recorded in January 2022, go here: https://youtu.be/EroFNu43B8E Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com...

Mixing up the intervals makes this indoor rowing workout fly by, enjoyable, and of course, it's great for your rowing too! Either punch in 40 minutes into your monitor, set it to Just Row, or if you use ErgZone, you'll find this pre-programmed on my RowAlong track. I begin with a comfortable 4-minute warm-up to get your muscles ready for action. From there, the rowing workout takes you through var...

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row. 🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️ ➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info) ➔Effort = 7-9/10 ➔Speech = Tough ❗ As the intervals gets shorter, your pace gets faster.❗ If you're doing this as Week 5...

Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom! 'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣‍♀️ ➔Pace Guide = 2K+18-20 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ This is your chance to get into the groove. Sp...

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid 🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️ ➔Pace Guide = 2K+5 (see below for 2K training pace info) ➔Effort = 7-8/10 ➔Speech = Tough ❗ The point of this workout is to get you to a point where you need to hold on and push to get to t...