RowAlong – Indoor Rowing Machine Workouts

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series 10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout. 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10 ➔Effort = 2/10 then 10/10 ➔Speech = Comfortable...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series 30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ 18/20/22/20/18spm x 3 ➔Pace Guide = 2K+20/18/16/18/20 ➔Effort = 5-6/10 ➔Speech = Comfortable * The 2 minu...

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times) 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+16 (Then 30 seconds fast) ➔Effort = 7/10 ➔Speech = Getting tough * 22spm is just starting to climb out of the BOTTOM tier ter...

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 8th Day of the series Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ (with some added spice) Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times...

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace 🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want ➔Effort = 8-10/10 ➔Speech = Tough * The 7th workout of 30 days of 30 minutes is a "FreeStyle" wo...

A great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the series Change up a 20spm row by dropping to a VERY low stroke rate every 5:30 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm ➔Effort = 5/10 ➔Speech = Comfortable * The point of the 12spm is just to slow...

A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the series A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the series Slow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes. 🚣A BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 ➔Effort = 5/10 ➔Speech = Comfortable * After Day 3's really...

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the series Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times. 🚣This row gets the red chilli, as it's a TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5 ➔Effort = So...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the series Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique. 🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5/10 ➔Speech = Comfortable ❗&nbsp...

Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20spm 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18 ➔Effort = 7-8/10 then 5-6/10 ➔Speech = A little tough, then easy - a bit like walking up stairs ❗ There's nothing too taxing about this row. Just stick to...

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...

Make your rowing machine workouts a bit more fun by joining my 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,...

This won't feel easy. But it won't feel max effort either. A baby bear row.  I revisit a row from a couple of years ago, updating the warmup and the cooldown, but re-running the main row itself. Cheeky, I know.  🚣4 x 10 minutes at 24spm with 1 minute rests🚣‍♀️ ➔Pace Guide = 2K+12-15 ➔Effort = 7-8/10  ➔Speech = You'll be able to speak, but not much. ❗ Where you sit on the pac...

RowAlong with me to help power a boat on the Amazon river, as I take you on a journey, telling you when to speed up and slow down as you row!  ➡ We'll spend 4 minutes prepping and tuning the engines. ➡ Then prepare for a 10 minute row as we'll leave the dock and set sail down the Amazon, facing who knows what!  💫 14 minutes of rowing in total, and hopefully a fun distraction to keep you...

After 4 weeks and 3 prep rows, use this row to check if you have increased your speed on the rowing machine.  🚣8 x 1 minute with 1 minute rests🚣‍♀️ ➔Pace Guide = 1K pace. If you can go faster at the end, do!  ➔Effort = Starts at 9/10 - ends at 10/10 ➔Speech = Don't waste oxygen!  ❗ This is a repeat of Week 1 Session 1 of the 1K plan, and the reason I'm doing it again is as a...

You'll need those 3 minutes rest if you hit this session hard enough.  🚣6 x 1 minutes with 3 minute rests 🚣‍♀️ ➔Pace Guide = 1K or faster pace➔Effort = 9/10 - ends 10/10➔Speech = Hahah. Less talkin' more rowin'  ❗  These 1 minute efforts are TOP effort rows. But because there's only 6 of them, and because there are 3 minute rests, you'll actually find that after the cool down and stretching, yo...

15 minutes twice at a low intensity and stroke rate to BUILD that fitness and BURN a lot of calories.🚣2 x 15 minutes with 3 minute rests at 18/20spm 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18➔Effort = 5/10➔Speech = Comfortable ❗  Givey yourself space and time to build up your core fitness, and to be able to connect to the machine with a good technique. Don't push the pace on this one...

Don't be fooled. These 5 minutes are going to be hard fought minutes. Row them at 1K Pace or better. Just stay off the floor.🚣2mins / 1min / 2mins - 4 minute rests🚣‍♀️ ➔Pace Guide = 1K Pace / Faster / 1K Pace➔Effort = 10/10 - 11/10 - 10/10➔Speech = If you can talk, you're not going fast enough!  ❗  4 minute rests sounds like a lot, but if you put the effort in here, you'll want every second of...

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'l...

It's only 6 minutes of effort in this rowing workout. But if you put in the RIGHT effort, that'll be enough! 🚣6 x 1 minutes with 2 minutes rest 🚣‍♀️ ➔Pace Guide = 1-2 seconds faster than 1K Pace (FAST!)➔Effort =10/10➔Speech = Don't bother. Just breathe. ❗  This is another of the rows that'll show you what you're capable of. Maybe you've been holding back in previous rows? Well this is when you...

🚣Row 30 minutes at 18 strokes per minute at a low intensity 🚣‍♀️ And I mean a low intensity. If this feels tough, if you're not able to hold a conversation, if your ego is in charge - you're rowing too hard!  ➔Pace Guide = 2K+20 - NO FASTER PLEASE! ➔Effort = 5/10➔Speech = Comfortable ❗  In terms of giving you fitness and lastability to be able to row any session you like, rows like this one are...

There's nothing quite like pushing hard at 20 strokes per minute to build your ability to lay in the power on the rowing machine!🚣8 x 4minutes at 20spm with 2 minute rests🚣‍♀️ ➔Pace Guide = Aim for 2K+10 - faster if it's natural (see below for 2K Pace info)➔Effort = 7-8/10➔Speech = You can talk, but you'll need to take breathers ❗  Pushing 20spm rows too much just makes you good at pushing 20sp...

Your energy tank is only so big. But you can increase it with a row like this the one in this RowAlong workout. 🚣3 x 12 minutes at 20spm with 90 second rests🚣‍♀️ ➔Pace Guide = 2K+18 - NO FASTER!!!➔Effort = 5/10➔Speech = Comfortable  ❗  Hopefully by now I don't have to sell you on the benefits of rowing a session like this. Increase your core fitness (your tank of power) and spend time grooving...

This row will build your speed and ability to hold it. But only if you make sure to ROW FAST! 🚣45 seconds x 8 with 30 second rests 🚣‍♀️ ➔Pace Guide = 1K Pace or faster.➔Effort = 10/10➔Speech = Gasping for air!  ❗  The important thing about this row is that you need to put everything into it. 45 seconds is a short interval, and if you try to pace it, you won't get the result from this workout. Y...