RowAlong – Indoor Rowing Machine Workouts

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak! 🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️ ➔Beginners: Row at a pace that you know you'll complete the session ➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info) ➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info) ➔Top/Max Inten...

Destroy your 30 minute time, or yourself in this tough 30 minute workout. Stick to the pace guide, or push it harder to see just how tough you can make this. 🚣 Row 30 mins as: 4min at 24 spm / 1min at 28spm - 6 times. 🚣‍♀️ ➔24spm at 2K+12 (7/10 effort level) ➔28spm at either the natural pace you end up at (easiet option) ➔28spm or at 2K+5 for a hard workout ➔28spm or go a bit faster for a REALLY...

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...

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 a...

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...

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...

rom beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout 🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️ ➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute. ➔Bottom tier intensity - 2k+18 ➔Mid tier intensity - 2k+ 15 ➔Max intensity - Go as far as you can ❗ One row, four different ways to row it. Yo...

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...

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...

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️ ➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section. ➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8 ➔Medium Intensity Pace...

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm (SPM+ Strokes per minutes) ➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info ➔Effort = 5-10/10 ➔Speech = Comfortable to start, then ha...

Escape a horde of Zombie Carrots in this fun RowAlong Rowing Machine Workout 20 minutes of rowing. 4 minutes Warming Up 14 minutes escaping the Zombie carrots with a variety of intensities 2 minutes cooldown. Can you escape the carrots??? If you enjoyed this one, please check out the playlist: https://www.youtube.com/playlist?list... as I'm adding more every week. And do leave a comment / click li...

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...

Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins. Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm 🚣MIDTier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better. ➔Effort = 5-9/10 ➔Speech = Comfortable to start, then harder - then ea...

🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below for 2K pacing info) ➔Effort = 5-10/10 ➔Speech = Comfortable ❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Da...

Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout. 🚣A bit of everything on the Intensity Pyramid🚣‍♀️ For those who ARE motivated to row - this workout works just fine for you too. ❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗ There's no warmup in this row - but I do take 4 min...

Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout 🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣‍♀️ ➔Pace Guide 1 - 22spm at 2K+15 pace (around 6/10 effort) 2 - 20spm at 2K+18 pace (around 5-6/10) 3 - 18spm at 2K+20 pace (around 5/10) ➔Speech = Comfortabl...

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...

Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes. 5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up 5 minutes - 20spm / 2K+18 pace (6/10 effort) 5 minutes - 22spm / 2K+15 pace (7/10 effort) 5 minutes - 24spm / 2K+12 pace (8/10 effort) 5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort) There's no standalone warm...

Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout. 🚣My suggested pace hits MID tier on the Intensity Pyramid🚣‍♀️ But you can push this harder (or softer) if you wish. ➔My suggested Pace Guide: 24spm at 2K+12 pace ➔Effort = 7/10 ➔Speech = Words between heavy breaths ❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20...

Not got much time? This 25 minute row will fit in an awesome rowing workout for you. Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minute. Do this 5 times. —- Row the 20spm sections at around 2K+18 pace (5-6/10) —- Row the 28spm sections AS FAST AS YOU CAN!! (2K pace or better) It really is important that you go fast at 28spm for those 1 minutes - that's where the value from this w...

RowAlong with me in a fun 20 minute workout as you're chased by kittens, stuck in a swamp and locate a famous hijacker. Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower. There's a 4 minute easy start followed by short pace change intervals. Based around the following intensities: Easy - abou...

This row was made originally for the Build me Up series on YouTube. 🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣‍♀️ ➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. ➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale ➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me...

This row was made originally for the "Build me Up" series on YouTube. 🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣‍♀️ ➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times. ➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale ➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts i...

Make your rowing machine workouts a bit more fun by joining me on a journey as I get lost inside my phone. 15 minutes of rowing, starting with 4 minutes of light intensity to warmup. Then the next 9 minutes are spent going faster and slower in pace and stroke rate, before a 2 minute easy intensity to cool down. With any luck, 15 minutes of rowing exercise will fly by as we navigate the photos app,...