RowAlong – Indoor Rowing Machine Workouts

Are you new to rowing, or coming back from injury? This 20 minute RowAlong will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣‍♀️ ➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. ➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale➔Speec...

Are you new to rowing, or coming back from injury? This 15 minute row will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣‍♀️ ➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times. ➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale➔Speech = Comfortable - may be a little tougher for...

Are you new to rowing, or coming back from injury? This 12 minute row will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣‍♀️ ➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4➔Effort = 6/10 then 8/10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's. ❗  This Build Me Up series of indoor rowing wo...

Are you new to rowing, or coming back from injury? This 10 minute row will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣‍♀️ ➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this).➔Effort = 6-8/10➔Speech = Comfortable - ma...

Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series. 🚣2 Minute warmup / 7 minute Row / 2:20 cool down. 🚣‍♀️ ➔Pace Guide = Just enough to be out of breath, but not exhausted Add in one "power stroke" every 30 seconds ➔Effort = 6-8/10➔Speech = Comfortable ❗  This Build Me Up series of indoor rowing workouts is all...

Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series. 🚣2 Minute warmup / 5 minute Row / 2:30 cool down. 🚣‍♀️ ➔Pace Guide = Just enough to be out of breath, but not exhausted➔Effort = 6-8/10➔Speech = Comfortable ❗  This Build Me Up series of indoor rowing workouts is all about increasing the amount of time  you can...

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 RestDo 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...

This challenging row is tough - but you'll get a great rowing workout from it.  After a 5 minute Warmup: Row 3 minutes at 27spm1 minute RestRow 3 Minutes at 30spm1 minute RestRo3 3 Minutes at 33spm1 minute RestRow 3 Minutes at 30spm1 minute RestRow 3 minutes at 27spm All intervals from a standing start.  Hopefully, as you RowAlong with me, and try to match my stroke rate, that'll help you get to t...

Row for 90 minutes to feel like you're playing a football match in this rowing workout. 2 x 45 minute intervals with 3 minutes rest.  🚣Row 1 minute at an easy pace (around 20spm - 5/10 effort or 2K+22 ish)Row 15 seconds at a fast rate and pace (around 30spm and 2K+5)🚣‍♀️ ❗  The point of this row is that it follows the action of a match - 1 minute just mooching around you part of the pitch, then...

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 isometric squat ❗...

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...

This High Intensity Interval Training row will provide off-court cardio training for Squash as well as helping indoor rowers.  ❗  Row 4 strokes fast and hard then 2 strokes easy - repeat for 30 seconds. That's one point. Rest for 10 seconds. Go again. ❗ 3 Sets - 15 points each - that makes:  10 Minutes x 3 with 90 seconds rest between.  And don't worry, this row isn't just for people training th...

Rowing is great for burning calories. In this RowAlong workout, I row long enough to burn off the calories in a M&S white chocolate chip cookie (yum!!).  Spoiler alert, it takes 31:23 seconds. So join me for this rowing workout, and if you put in the following intensity level, you'll burn close to the 319 calories that I did too.  ❗❗❗ Row at 20 strokes per minute and at 5-6/10 effort (where 1/1...

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...

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 decisi...

A bit of a double reason for this one - I let the Podcast drift for the past couple of months after finishing the 12 Days of Christmas as I picked up Covid. And the brain fog it left me with meant I just kept on forgetting things. Like this podcast!!! But I'm back. And with a great row for if you keep losing motivation to get back on the rowing machine, because you can use this row to get back on....

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 18sp...

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 high...

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 h...

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...

12 Rows of Christmas:8 Stroke Rate Changes - RowAlong workouthttps://youtu.be/Fh0VHEVGq0s 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. B...

Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!➔Effort = 10/10➔Speech = Don't even try ❗ There's only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you...

12 Rows of Christmas:6 Even Splitshttps://youtu.be/Fh0VHEVGq0s A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same?  🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info)  ➔Effort = 5-6/10➔Speech = Comfortable ❗ If your monitor lets you set splits (chunks of time) for...

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ Row intervals at 18/22/18/22/18 stroke per minute   ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info)  ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.➔Speech = Comfortable ❗ Both of the pace guides are in the Low Inte...

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace   ➔Effort = 5-6/10 (more for the power strokes)➔Speech = Comfortable ❗ A very simple low intensity row - but borken up every three minutes with these power strokes. How hard you want to push this, is entirely up...