RowAlong – Indoor Rowing Machine Workouts

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4  Session 1  is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm)  🚣‍♀️ Pace Guide = 2K+6-8 (5K+1-3)Effort Guide = 7-8 Speech = Not constant ❗  This is a MID workout that with ambitions to be a TOP. It exposes you to intensity through the 3 minute intervals. But the 1:30 rest will let you recover...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3  Session 5 is 20 mins at 24 strokes per minute  🚣‍♀️ Pace Guide = 2K+12 (5K+7)Effort Guide = 6-7 Speech = Not constant - but easier than most MID workouts ❗  Where session for was a tougher BOTTOM workout, this MID workout in Session 5 is on the easier side. So they balance each other out. The 2K+...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3  Session 4  is  30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm  🚣‍♀️ Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec fasterEffort Guide = 5-7 Speech = Comfortable ❗  This is one of the rare occasions where a BOTTOM tier workout has moments of feeling...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Week 3  Session 3  is  20 x 1min/1min rest at 20spm 🚣‍♀️ Pace Guide = MAX POWER each strokeEffort Guide = 9-10/10Speech = Not constant ❗  This  is a power overload session. I don't usually tell you to push the low rate stuff, but this is the exception - we're building power today - so go as hard as you...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3  Session 2  is 30mins at 20spm with 1 power stroke every minute  🚣‍♀️ Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6Speech = Comfortable ❗  There's just a little spice to the usual 30 minutes at 20spm with this workout. On every minute marker, you'll do one 'Power Stroke' - a stroke at full pr...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3  Session 1  is 5 x 5mins at 5K stroke rate (28spm for me)  🚣‍♀️ Pace Guide = 5K + 1-3 - (around 2K+6-8)Effort Guide = 7-8 Speech = Not constant ❗  This is a solid MID workout that adds to the intensity levels that we've been going through in week 1 and week 2. It's time to add a bit of intensity (...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2  Session 5  is 10min/4/10/4min at 20/24/20/28spm  🚣‍♀️ Pace Guide = 2K + 18 / 12 / 18 / 6Effort Guide = 7-8 out of 10Speech = Not constant ❗  This is a slap bang in the middle MID tier workout. The first 10 minutes will feel like a BOTTOM - then you'll spice it up a bit - then it'll be back down t...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week  2 Session 4  is 30 minutes, alternating 18 and 20spm every 5 minutes  🚣‍♀️ Pace Guide = 2K+20-22 / 18-20 (5K+15-17 / 13-15)Effort Guide = 5-6Speech = Comfortable ❗  DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! I say it so much now, I'm selling a T-shirt on the Rowalong.com website with that on i...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2  Session 3  is 10 x2:30 with 1:15 rests at 5k stroke rate  🚣‍♀️ Pace Guide = 2K+5 (5k pace)Effort Guide = 9.5-10/10Speech = Tough ❗  This is a TOP TOP workout. make sure to start at the pace suggested. Increase for the last five intervals if you can! I know I couldn't!! Apologies for all the heavy...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week  2 Session  2 is  3 x 13minutes with 90 second rests 🚣‍♀️18spm then 20spm then 18spm Pace Guide = 2K+20-22 / 18-20 / 20-22Effort Guide = 5 to 6 Speech = Comfortable ❗  This is just an normal, meat and potatoes bottom tier row. The most remarkable thing about this row is the amount of time I talk for...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2  Session 1  is  7 x 4minutes at 28spm with 2:30 rests 🚣‍♀️ Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3)Effort Guide = 7-8 (will end closer to 9)Speech = Not constant ❗  This is a solid MID workout that will feel HARD - but that's the point of a MID - it'll feel hard, but not MAX. But if you don't stick to...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1  Session 5  is  4/2/4 min - rest 2:30 - repeat 2 more times 🚣‍♀️ 4mins done at 20spm2mins done at 28spm4mins done at 20spm Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11) Effort Guide = 6-8Speech = Not constant ❗  This is a MID tier workout with a sting. The 2 mins at 28 spm will be what makes this...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1  Session 4  is  20 minutes at 22spm (2 minute rest) 🚣‍♀️ Pace Guide = 2K+16 to 18 (5K+11 to 13)Effort Guide = 5-6Speech = Comfortable ❗  A long, slow bottom tier workout. The important thing here is NOT to push the pace. If anything, I'd rather you went slower to it felt very comfortable, and you...

For full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/500om-plan 🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️ Pace Guide = 5K pace or better (2K+5-6)Effort Guide = 9-10/10Speech = Not a lot! ❗  This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣‍♀️ Pace Guide = 2K+20/18 (5K+15/13)Effort Guide = 5-6 Speech = Comfortable ❗  A simple low rate / slow interval row to build your base fitness. As such, there's no warm up on this one - so do some light rowing while i go through the...

For full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣‍♀️ Pace Guide = 2K+6-8 (5K+1-3)Effort Guide = 7-8 (will end closer to 9.5-10/10)Speech = Not constant ❗  This is a solid MID workout. If you're unsure of the pace range, start at the bottom end and try to go faster. ❗ The point of this workout...

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️ Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6 Speech = OK Cards on the table. I messed up and recorded this as Workout 1. It wasn't until I was done that I remembered W1S1 was a MID Tier workout - not a bottom tier!! Which is why I've called this a Prologue. ...

I'm about to start uploading the audio from the 5000m Rowing Plan I made back in September 2020. This is a quick introduction to it, including a quick chat about the importance of baseline testing. It's only 8 minutes or so long, so you may want to strap in and do a slow row while you listen to it. Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch...

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...

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 o...

Speed comes in two ways - work on them in this simple but sweaty 30 minute row 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 paceRow 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 traini...

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 tech...

RowAlong with me in this 30 minute fitness builder, while I RowAlong with myself!  ➔Pace Guide = 2K+18 pace➔Effort =5-6/10➔Speech = Comfortable ❗  This is a simple fitness building workout. But this time, I wanted in on the action - so I loaded up an older RowAlong video, and Rowed along with myself. So the audio from the main session is from a video I made 2 years ago. It'll make sense when you...

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 EFFORTRepeat 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....

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 Guide3 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) ➔SpeechEasyHarderTough ❗  Take time to work on tech...