RowAlong – Indoor Rowing Machine Workouts

Take it slow and easy, and get fitter! How simple is that?   🚣Row 3 x 11 minutes at low intensity with 60 seconds rest 🚣‍♀️ ➔HR Training Zone = Zone 2 ➔Effort/10 = LOW intensity 5/10 ➔2K Training page - 2K+18-20 (See below for 2K pace info) ❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use the cal...

Hit the MAX in VO2max in this short but intense row! 3 x TABATA rows (20 seconds Max, 10 seconds rest) should leave you exhausted (in a good way!) ➔HR Training Zone = Zone5 - 90-100% of MAX! ➔Effort/10 = 10/10 ➔2K Training page - There isn't really one, but 2K - 10 is a good goal ⚠You MUST row the 20 seconds at max effort. High stroke rate and max power. It's only 8 minutes of rowing in...

This row won't set the world on fire - but it's SUPER effective for building your fitness. 🚣Row 3 x 10 minutes at low intensity with 45 seconds rest 🚣‍♀️ ➔HR Training Zone = Zone 2 ➔Effort/10 = LOW intensity 5/10 ➔2K Training page - 2K+18-20 (See below for 2K pace info) ❗ If you have a heart rate monitor, and would like to use HR Zones for training, but haven't done a maxHR test, you can use th...

Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum. This is a bit of Tempo Rowing to mix things up! A spicy row, but not one that'll leave you lying on the floor at the end!! 🚣6 x 4mins with 90 seconds rest 🚣‍♀️ ➔HR Training Zone = Zone 3-4 ➔Effort/10 = Medium intensity 7-8/10 ➔2K Training page - 2K+12 (See below for 2K pace info) ❗ If...

The harder you work, the fitter you'll get, right? Wrong. Take this one easy - and get huge fitness gains. It's a simple 30 minute, low intensity, 20 strokes per minute row, but I've made it even easiser by doing the back / arms and legs only drills every 4 minutes. Why? Well the point of these low intensity Zone 2 rows is to keep your heart rate between 60 and 70% of your maxHR. And for many reas...

Ok - 20 x 30 seconds... Not just 1. But going MAX EFFORT on all 20 will improve your VO2max, which is vital for general fitness gains. 🚣This row is 10 x 30 seconds with 30 seconds rest - 2 minutes rest, then do it again at MAX INTENSITY🚣 The importance of keeping low intensity rows low is mirrored by the importance of rows like this MUST be at max. If you're wearing a heart rate monitor, you wan...

Are you rowing just to get fit? But don't know what to do? This series is for you.  Most of my plans are about performance, but what if you just want to get fit? The 24 workouts in the "Get Fit by Rowing" series are designed to do just that. With a mixture of low intensity, hard rows and max rows, you'll build core fitness and VO2max - both of which are vital.  🚣This first row is 2 x 15...

Climb onto your rowing machine and join me as we walk through the forest, and possibly get into a few bits of trouble... 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 inten...

In order to get that Rowing Performance back, you need to embrace discomfort. This RowAlong workout will do that for you. 4 x 8 minute intervals with 4 minute rests. 4 minutes is a long rest. So you need to earn it with a HARD intensity on the intervals: 🚥Speech - Don't try 🚥Effort /10 - 8-10 🚥2K Pace - 2K+2-5 🚥HR Zone - AT to AN Get your rate (I'm at 26) and pace up - and then hold it to the...

Endurance is key to rowing. And especially this 35 minute low intensity row. Can you keep it low and slow, AND endure my chat? ;) ‼ This is a LOW INTENSITY ROW - Which means: ➡5/10 Effort - heart rate is up, breathing is up, but it doesn't feel hard. You can hold a conversation ➡UT2 HR Zone. Keep your heart rate between 50 and 70% of max (lower is better) ➡2K Pacing - if you've been training well,...

Rowing at a tough pace for 4 minutes will help you get used to holding this intensity - do this 6 times This continues the 'plan' that was generated by the ChatGPT thing. It spat out "6 x 4 minutes with 3 minutes rest" and so it was up to me to interpret what to do with it.  The 3 minute rests suggest a higher intensity that the recovery is needed for. So take your pace up to around 2K+2...

Building your Rowing Performance back isn’t just about speed. You need to build your core fitness too. This row will do that.  It’s a simple row. 30 minutes at 20 strokes per minute. Choose how you want to pace this:  5/10 on the effort scale (like constantly climbing stairs) 2K+18 if you have a 2K average time (your 2K time divided by 4) UT2 heart rate zone Blue/Green zone on a MyZone t...

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, w...

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!&nbsp...

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 worko...

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 Ro...

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...

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 = H...

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 sur...

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...

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...

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 dec...

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...

From 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 t...

Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here. 30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm ❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course. A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart) A par 5 is one, one, three. A par 3 is one, one,...