RowAlong – Indoor Rowing Machine Workouts

Get up to speed, and keep it up. Hold it through all 5 intervals in this tough rowing workout.🚣5 x 90 seconds with 3 minutes rest between🚣‍♀️ ➔Pace Guide = Around 1K rate and pace (or the best you managed from W3S3)➔Effort = Starts at 10/10 - remains at 10/10➔Speech = Gasping for air from the start!  ❗  This one is about getting up to your fast pace, and holding it there. Even when your body is...

It may be just 3 x 10 minute intervals, but they'll REALLY help your rowing and your fitness.  🚣3 x 10 minutes with 1 minute rests at 18/20/18spm 🚣‍♀️ ➔Pace Guide = Start at 2K+20 -then 2 seconds faster, then back to +20➔Effort = Around 5/10 throughout➔Speech = Comfortable ❗  Like the T-shirt says, don't push the slow stuff. Give your body a chance to recover and to build your base fitness by k...

Warning - this is one of my toughest RowAlong Workouts - I take myself to the limit. Can you do the same?  This workout will help you increase your speed for any sprint distance.🚣20 x 1 minute with 1 minute rest. 🚣‍♀️ The first 4 at 24spmThe next 4 at 26spmThe next 4 at 28spmThe next 4 at 30spmThe Last 4 at 32spm ➔Pace Guide = MAX MAX MAX (at the right rate)! ➔Effort = Starts at 10/10 - ends at...

30 minutes of rowing can be dull. Make it more interesting by changing pace and stroke rate as you row.🚣Change from 18/20/22/20/18spm every 6 minutes🚣‍♀️ ➔Pace Guide = Start at 2K+20 - speed up by 2 seconds as you go faster stroke rates, then slow down 2 seconds as you reduce rate➔Effort = Starts at 5/10 - up to 6/10 then back to 5/10➔Speech = Comfortable ❗  You won't end up working too hard in...

With 90 seconds rest between each interval, you should be able to hit this one hard, and keep the pace up throughout.  🚣12 x 1 minute with 90 seconds rests 🚣‍♀️ ➔Pace Guide = Aim for 1K rate and pace - or faster. You're looking to be faster than the average pace in W2S1 of the 1K plan, but don't fly and die either!!➔Effort = 10/10➔Speech = Just breathe and Row Along!! ❗  It won't feel this way,...

I talk to Pamela Rose - a Fatigue Coach who has helped hundreds of people help themselves through their recoveryFrom the signs to look out for to tips to keep you on track, there's a lot to learn in this 40 minute chat.  If you're looking for something to listen to while Rowing, load up a 40 minute row, and just do a low intensity low stroke rate (20spm / 2K+20) and let this chat sink in.  We come...

This isn't just for the 1K Plan rowers. Anyone will love this hard and fast row -  pushing more power into the machine at increasing stroke rates.  🚣2 minutes x 4 at 26/28/30/32spm with 3 minute rests  🚣‍♀️ ➔Pace Guide = MAX POWER that you can achieve - bearing in mind you've got four intervals to do. Don't under pace - but don't fly and die either!!➔Effort = 10/10➔Speech = Just breathe and Row...

My camera stopped recording 1 minute into the proper video for this. So I've had to make a quick 'filler' version.  🚣Row for 36 minutes - 12 min chunks. 20/18/20spm 🚣‍♀️ So don't listen to what I say about pace on the video. Just row the session at 20/18/20 and at 2K+18/20/18➔Effort = 5/10➔Speech = Comfortable ❗  Once I've completed the plan, I'll come back and remake this properly. It's the do...

Push the power in as hard as you can for 1 minute, 20 times in this power building rowing machine workout.🚣20 x 1 minute with 1 minute rests at 24 strokes per minute🚣‍♀️ ➔Pace Guide = Aim for 2K pace or faster as the average➔Effort = 10/10➔Speech = Just breathe!  ❗ Get the connection from your feet to your hands nice and strong, and get that power into the rowing machine. You'll be surprised wh...

Build up your fitness and technique by slowing it down and keeping a low intensity🚣12mins x 3 with 2:30 rests  at 18 strokes per minute🚣‍♀️ ➔Pace Guide = 2K+20 or slower (see below for 2K pace info)➔Effort = 4-5/10➔Speech = Comfortable - then gasping for air by the end!  ❗  If you're rowing the 1K plan, yesterday should have taken it out of you. And W2S3 that comes after this one will also take...

If you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout 🚣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 of Interval 1. That's why y...

It's only 6 minutes of actual rowing, but it'll work you hard if you row it fast enough! 🚣2 minutes x 3 with 4 minute rests 🚣‍♀️ ➔Pace Guide = 1K Rate and Pace (or average from W1S1)➔Effort = 10/10➔Speech = I don't even talk much in this one!!! ❗  The key to this row is to get the intensity up from the start. You don't want to fly and die, and burn out before the end - but you want to pace this...

Keep the pace down on this easy 35 minute row. Part of the 1000m plan, but it's great for anyone, anytime. 🚣35 minutes at 18 strokes per minute 🚣‍♀️ ➔Pace Guide = 2K+22 or slower (see below for 2K pace info)➔Effort = 5/10➔Speech = Comfortable ❗  Keep the pace of this row low and slow. Use it to recover if you've just done a tough session (like the 1K plan's Week 1 Session 3 row) or just to buil...

Although this is Week 1 Session 3 of the 1K plan, this is a great power row for ANYONE, ANY TIME! 🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️ ➔Pace Guide = MAX POWER !➔Effort = 10/10➔Speech = Don't talk. Focus on the row! ❗  Get the connection between your legs and the handle right, and row as fast as you can while capping the stroke rate at 20 strokes per minute. Can you keep the pace the same a...

🚣4 x 10 minutes with 2 minute rests - 18/20/18/20spm🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 - 20spm 2 seconds faster➔Effort = 18spm at 5/10➔Speech = Comfortable ❗  Keep the pace low and slow, and let your tank of fuel build up. Don't worry if it feels a little tougher as you go through the workout. Keep to the pace guide. ❗ 🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlo...

Go fast and try to hold your pace and stroke rate for 1 minute 8 times in this RowAlong workout 🚣8 x 1minute with 1 minute rests 🚣‍♀️ ➔Pace Guide = 1K Rate and Pace➔Effort = 9-10/10➔Speech = Don't talk. Just breathe! ❗  The point is to go as fast as you can, but not fly and die. You need to pace this fast, but also so you can get through all 8 intervals. It's ok if you fade during the interval,...

Row Along with me and build your fitness before the tougher workouts start for this 1K plan 🚣30 minutes steady state low intensity - I suggest at 18spm🚣‍♀️ ➔Pace Guide = 2K+20 (see below for 2K pacing info)➔Effort = 5/10➔Speech = Comfortable ❗  This is an introduction to the 1K plan - so I'll take you through a 30 minute steady, low intensity row while I discuss the plan, talk about technique,...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5  Session 5 is 3 x 12mins with 2 min rests  🚣‍♀️ Row Each 12 minute interval as:6min at 18spm / 2K+20 (5K+15)4min at 22spm / 2K+16 (5K+11)2min at 26 spm / 2K+9 (5K+4) Effort Guide = 6-8Speech = Not constant - but should be ok ❗  This is a solid MID workout. You'll feel it's nice and easy to start b...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week  5 Session 4  is 2 x 19mins (varied) with 1:30 rest 🚣‍♀️ Each 19 minute interval will be rowed as:  4min at 18spm / 2k+20 (5K+15) pace3min at 20spm / 2k+28 (5K+13) 2min at 22spm / 2k+16 (5K+11)1min at 24spm / 2K+12 (5K+7)2min at 22spm / 2k+16 (5K+11)3min at 20spm / 2k+28 (5K+13) 4min at 18spm / 2k+20...

🚣 Week 5  Session 2  is  30 minutes at 18spm 🚣‍♀️For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan Pace Guide = 5K+15-17 (2K+20-22) Effort Guide = 5-6Speech = Comfortable ❗  After session 1 - and with the upcoming Session 3 - PLEASE PLEASE don't push this session. Keep it at a very bottom tier. The moment you start to feel taxed by this at all, drop back...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5  Session 1  is 2 x 10 mins with 3 min rests at 5K Stroke Rate  🚣‍♀️ Pace Guide = 5K+1-3 (2K+6-8)Effort Guide = 7-8 Speech = Not constant Interval 1 - 5K +3 (2K+8) to keep MID TIER / Interval 2 - Faster only if still MID TIER ❗  Like it says above - the important thing is to keep this a MID TIER wo...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is  3 x 8 minute with 2:30 rests 🚣‍♀️ But rather than a straight 8 minutes, this is how you'll row each interval:  6 minutes at 24spm / 2K+12 (5K+7)1 minute at 26spm / 2K+9 (5K+4)1 minute at 28spm / 2K+5 (5K pace) Repeat this for the second interval, but in the third - if you want to go m...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4  Session 4  is  5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣‍♀️ Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm - 2 sec faster for 22spmEffort Guide = 5-6Speech = Mostly comfortable (the 22 may be slightly tougher) ❗  A nice bumpy BOTTOM tier row. The 22spm section will obviously be...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4  Session 4  is 5 x 4mins with 3 min rests  🚣‍♀️ Pace Guide = 5K Pace (Around 2K+5)Effort Guide = 9-10 Speech = Very tough ❗  This is a proper TOP tier workout. It's around the amount of total time you might do a 5K at (+/- a couple of minutes)  ❗ You'd think that the 3 minute rests are luxurious...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4  Session 2  is  30 mins at 20spm 🚣‍♀️ Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6Speech = Comfortable ❗  Please please PLEASE keep this at a BOTTOM tier. Even if you have to back off 4 seconds to keep it simple, I want this to be bottom. Session 1 was tough - session 3 is a TOP tier, and th...