RowAlong – Indoor Rowing Machine Workouts

🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️ ➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4 ➔Effort = 6/10 then 8/10 effort scale ➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to put in enough effort that you know you're...

Have a fun adventure in space on the rowing machine as I take you on a journey - for kids of all ages! Join the Captain of the Spaceship RowAlong as I deliver a package to the other end of the universe. In order to get there safely, the ship needs two pilots to RowAlong in unison - so make sure to keep up with me. You never know what dangers lurk as you travel into the darkness of space... ➡ We'll...

New rower? Experienced? Just use the rower in the gym for cardio? This row will suit you just fine. 🚣Alternate easy rowing with hard rowing every minute for 10 minutes🚣‍♀️ Well, not quite. Here's what you'll do. 1) Light rowing while I explain the session if you want to warm-up 2) Slightly faster rowing for 2 minutes at 20 strokes per minute 3) REALLY FAST rowing for 1 minute at 30 strokes per m...

Another row lifted from the Build Me Up Playlist on YouTube to kick off the Zero to Hero series here on the podcast: This 10 minute row will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣‍♀️ ➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see bel...

Another row lifted from the 'Build Me Up' playlist on YouTube, in order to be part of the bigger "Zero to Hero" series. Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series. 🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣‍♀️ ➔Pace Guide = Just enough to be out of breath, but not exhausted Add in one "power stro...

For the Zero to Hero Playlist on YouTube, I wanted to give you the option to build up very gradually. So instead of increasing duration too quickly, here's another 5 minute RowAlong. This was part of the "Rowing for Non Rowers" series on YouTube originally: Do you want to use the rowing machine in the gym, but unsure what to do? RowAlong with me and I’ll help. Lots of videos on YouTube with RowAlo...

As Podcast listeners, you sometimes miss out on the collections of exisitng rows I post on the YouTube channel. So I'm going to post all the rows that make up the Zero To Hero playlist as "Season 1" on RowAlong. This first one has an introduction from me, before getting into a 5 minute simple row that I recorded when I was recovering from Covid in 2022. Are you new to rowing, or coming back from i...

Finish off the Get Fit by Rowing series with a 5 x 5 minute RowAlong workout. Good 'n sweaty if you do it right! 5 x 5 minutes with 2:30 rests ➔HR Training Zone = 3-4 (70-90% max) ➔Effort/10 = 7-8/10 ➔2K Training page - 2K+9 (See below for 2K pace info) 💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase through the workout, even if you hold the same...

Just think how good 40 minutes straight on the rowing machine will be for you! I'll keep you company the whole way. 40 minutes at 20spm ➔HR Training Zone = 2 (60-70% max) ➔Effort/10 = 5/10 ➔2K Training page - 2K+20 (ish) (See below for 2K pace info) 💓 Remember, if you're using HR zones, stick to your zone! ❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven...

WARNING - Only row this MAX intensity workout if you know your body is healthy enough to do it.  🚣Seriously, this row asks you to do🚣:  3 x 30 seconds (30 second rests) 4 x 45 seconds (45 second rests) 5 x 1 minute (1 minute rests) 4 x 45 seconds (45 second rests) 3 x 30 seconds (30 second rests) All at max intensity ➔HR Training Zone = 5 (90-100% maxHR)  ➔Effort/10 = 10/10 ➔2K Tr...

Fed up listening to me talk technique during a low intensity rowing workout? This is the row for you.  I think I spend 30 seconds in the warm up and 30 seconds in the main workout talking technique. So if you're looking for a technique focussed row, this isn't the one! Row 19 of this series goes into it a lot deeper, try that one!  35 minutes at 20spm ➔HR Training Zone = 2 (60-70% m...

You've got to be a Baby Bear for this rowing workout. Not too easy, not too hard. Lots of effort, but not so much that you can't hold it. 12 x 3 minutes with 90 second rests ➔HR Training Zone = 3-4 (70-90% max) ➔Effort/10 = 7-8/10 ➔2K Training page - 2K+9 (See below for 2K pace info) 💓 For HR zones, you'll likely kick this one off at the low 70's - then you'll see your % increase t...

You've Got Fit By Rowing by now I hope. So it's time to get fitter, by rowing for a little longer. As we close off the 5th week of the Get Fit by Rowing series, it's time to look ahead. And in order for Zone 2 rows to continue to help increase your bowl of power, you need to increase the time you're rowing for. So in this row, we'll RowAlong for:  33 minutes at 20spm ➔HR Training Zo...

Do you feel like you've only had a good rowing workout when you're totally spent afterwards? Well, this row's for you. It's also Row 18 of the Get Fit By Rowing series. And don't worry if you haven't done the 17 before - this will be a great introduction! 🚣Build your top end fitness and power by rowing MAX intensity for 5 x 1 minute, 4 x 45 seconds and 3 x 30 seconds (with 1:1 rests)🚣‍♀️. ➔HR Tr...

Keep the intensity LOW to let your fitness GROW! Look at that, I can add 'poetry' to the list of skills on my LinkedIN profile now... But it's a simple trade. You make sure to do this workout at a low intensity, 60-70% of your maxHR and your body will reward you by giving you a boost to your fitness, building up your mitochondria.  Row 4 minutes at 20spm - then 1 minute doing drills...

Increase then decrease effort and pace every minute. 30 minutes will fly by in a sweaty mess if you do this one right! I went a bit loopy... sorry!  It's a simple setup. Start are you normal 20spm low intensity pace. Then increase to 24 strokes per minute, and go around 5-6 seconds faster. Then increase to 30spm and go faster again. Then go back to 24 and slower, and back...

Your fitness is like a big bowl of blue sparkling energy. This low intensity row will give you a bigger bowl, and therefore more fitness. 🚣But to grow your bowl, you need to keep the intensity LOW here. Between 60-70% of your max heart rate. 🚣‍♀️. ➔HR Training Zone = 2 (60-70% maxHR) ➔Effort/10 = 5/10 ➔2K Training page - 2K+18-20 (See below for 2K pace info) ❗ If you're focussing on rowing in Z...

Build your VO2max by rowing 10 x 1 minute intervals at maximum intensity. It's as fun as it sounds! 🚣Although base endurance is vital for fitness, sharpening the other end of your fitness system is just as important. Hit this one with everything can manage (at a controlled but high stroke rate) Remember - make sure you're body is healthy enough to work at this intensity. Check with a doctor if un...

You can get fitter by rowing slowly?? YES! Take it easy for 6 x 5 minute intervals and build your base fitness. 🚣Remember, this isn't a performance plan. It's a fitness plan. Keep the intensity LOW here. Between 60-70% of your max heart rate. That's why there's 30 seconds rest. Have a drink, wiggle your backside, let you heart rate settle if it was spiking. 🚣‍♀️. ➔HR Training Zone = 2 (60-70% ma...

Row hard, but not TOO hard for 3 minutes. Rest. Do it six times. Stop! The intensity in this RowAlong is somewhere between the Low Intensity Zone 2 workouts and the Zone 5 MAX intensity workouts. Preferably, you should do this in Zone 4 - which is around 80-90% of your maxHR. But if you want to keep it between 70 and 80% - you'll still get the fitness benefits of working at a harder intensity. Jus...

It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, here it it! But it's a heck of a good row to do as a standalone too!! TOP Tier Workout This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan. For...

A low intensity rowalong (60-70% maxHR) for 36 minutes will do SOOOOO much for your fitness on the rowing machine. And by doing some legs only / back only rowing every 5 minutes, it'll keep the intensity from rising. 🚣Row 5 minutes at low intensity, 1 minute legs/back only - Repeat 6 times🚣‍♀️ You don't have to do the drills section of course. But it is a useful way to combat cardiac drift...

Row hard and fast for 45 seconds. Rest 45 sec. Do this 15 times to give your VO2max a boost!  There's no real need for a heart rate monitor in this row - other than to make sure you're rowing at MAX - which means 90-100% of your maximum HR. ➔HR Training Zone = Zone5 - 90-100% of MAX! ➔Effort/10 = 10/10 ➔2K Training pace - 2K-5 or faster Don't worry if you fade as you go through the worko...

Build your blood's powerhouse with a low intensity row! Use a Heart Rate monitor if you have one to stay in the right training zone. 🚣Row 2 x 15 minutes at low intensity with 30 seconds rest (unlilke last time round, which was 60 seconds rest) 🚣‍♀️ If you have a heart Rate monitor - make sure to use it to stay in Zone 2 which is 60-70% of your maxHR (see below). If you break too far out of the 7...

I loved this row. 3 mins easy, 2 mins harder, 1 minute harder. 5 times. 30 minutes was done in a jiffy! If you have a heart Rate monitor - use it to stay in the right training zone. ➔HR Training Zone = Overall 3-4, but you'll start in 2 and end in 5! ➔Effort/10 = 5/10 then 7-8/10 then 9-10/10 then reset ➔2K Training page - 2K+18 then +12 then +5 (See below for 2K pace info) The point here is that...