RowAlong – Indoor Rowing Machine Workouts

Get your power in with this 25 minute Rowing Workout. Go from 10 to 50 Power strokes - give it all you've got. Row the following at 20 Stroke Per Minute: 10 Power Strokes / 10 Light Strokes 20 Power Strokes / 20 Light Strokes 30 Power Strokes / 30 Light Strokes 40 Power Strokes / 40 Light Strokes 50 Power Strokes / 50 Light Strokes 40 Power Strokes / 40 Light Strokes 30 Power Strokes / 30 Light St...

https://youtu.be/nCOgLH0UCDs 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 (arou...

Check it out here on youtube: https://youtu.be/CfyfuOqzloM Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again.  🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️ ➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate i...

f you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout https://youtu.be/_JuRPW_VhMI 🚣1 minute x 10 with 1 minute rests🚣‍♀️ ➔Pace Guide = 1K Pace (or average pace of W1S1) ➔Effort = 10/10 ➔Speech = Don't waste your breath. Just breathe! ❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end...

RowAlong with me at a fitness building pace, then go fast! 🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣‍♀️ ➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5 ➔Effort = 5-6/10 - then 9/10 ➔Speech = Comfortable - then tougher - but only for 1 minute ❗ There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your techn...

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...

If you use the rowing machine in the gym for cardio, this row will give you a great workout. After a warmup:  Row 2 minutes at 7/10 effort (2K+12 if you know your training pace) Hold a squat position for 30 seconds Do this 5 times.  ❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isome...

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...

Row 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me. 🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣‍♀️ Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again. ❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and i...

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...

Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout 🚣5 x 6 minutes with 2 minute rests 🚣‍♀️ ➔Pace Guide 3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort) 2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort) 1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort) ➔Speech Easy Harder Tough ❗ Take time to work on...

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...

Row off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories. 🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣‍♀️ ➔Pace Guide = 2K Rate and Pace (see below to 2K pace info) ➔Effort = 9-10/10 all the way! ➔Speech = Tough. Very tough. ❗ Make sure to put in the effort here, and you'll burn a good chunk of calories through each interval. And due to this style o...

Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 28 strokes per minute - find a natural pace Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 20 strokes per minute - Match the 28spm pace (see below if you're wondering what I mean about 2K training pace) So what this does is let you see how you can go faster either by increas...

Mix 4 minutes of low intensity with 1 minute of high intensity to give you an amazing workout on the rowing machine 🚣4mins at 20spm then 1min FAST x6 (1 minute rests) 🚣‍♀️ ➔Pace Guide = 20spm at 2K+18 (see below for 2K pace info) 1 min is as fast as you can ➔Effort = Starts at 5/10 - ends at 10/10 ➔Speech = Comfortable - then gasping for air ! ❗ Mixing up the two paces makes this a really fun w...

There's nothing standard about this standard row, as I look into a major change in technique for steady state rowing. 🚣30 minutes at 20 strokes per minute🚣‍♀️ ➔Pace Guide = 2K+18 (see below for 2K pacing info) ➔Effort = 5-6/10 ➔Speech = Comfortable the whole way ❗ I purposefully dropped a couple of seconds off my usual time for this, and ended up even slower by the end. Partly because of the te...

Go as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout ➔Pace Guide 1 minute at 20spm / 2K+18 pace (5-6/10) 1 minute at 20spm MAX EFFORT Repeat 10 times (No rests) ❗ This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates....

Strap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout 🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣‍♀️ ➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace) ➔Effort = 5/10 - 10/10 ➔Speech = Comfortable - And the sprint is short, so not too bad. ❗ These 30 minutes at 20spm rows are perfect for working...

A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed. 🚣Row 4 minutes at 24spm - Rest 1 minute - Repeat 6 times.🚣‍♀️ ➔Beginners - just concentrate on holding 24spm ➔Recovery / Bottom Tier Row - 2K+15 pace (6/10 effort) ➔Medium Tier Row - 2K+12 pace (7/10 effort) ➔Top Tier Row - 2K+9 - aim to go faster. ❗ Pick your pace guide, and stick to it. If you...

1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them. Row: 4 mins at 28 strokes per minute - 7-8/10 Effort (2K+5-7 pace - see below for 2K pace info) 3 Minutes Rest Do this 8 times ❗ RowAlong with me in this Performance Endurance session. The important thing here is to keep the intensity up. Not only to get the calorie burn high and constant, but to ge...

Row for 60 minutes, changing stroke rate and pace every 5 minutes. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid. Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24 ➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm...

Sprint for 45 seconds - 11 times, with 1 minute rest between each row 🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Due to the intensity of this row, the warm up is 10 minutes long. ➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8 ➔Effort = 10/10 ➔Speech = Don't try - just breathe! ❗ Control is still the key here. I do this at around 34 strokes per minute, so a really h...

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as...

Row 3 x 9 minute intervals with 3 minute rests 🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10 ➔Speech = Getting tough ❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗ All...

Row for 32 minutes, but change stroke rate every four minutes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Changes are: 18/20/22/20/18/20/22/20 ➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info)   ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout int...