RowAlong – Indoor Rowing Machine Workouts

Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.🚣A MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: MAX Effort - High rate, High Pace➔Effort = 10/10➔Speech = Don't even try ❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be c...

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: 18spm at 2K+20  (See below for 2K Pace info) ➔Effort = Starts at 5/10➔Speech = Comfortable ❗ After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will w...

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️ ➔Pace GuideRow 5 mins at 20 strokes per minute and 2K+18 pace  Row 3 mins at 24 strokes per minute and 2K+5 pace  (See below for 2K Pace info)  ➔Effort = Starts at 6/10 - then 8-9/10➔Speech = Comfortable - then tough ❗ Burn some calories over the Holiday...

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️ 5 x 3:30 with 2 min rests - at 24 strokes per minute ➔Pace Guide = 2K+5 or faster (see below for 2K Pace info)➔Effort = 8/10 - will climb to 10/10➔Speech = Hard. ❗  This is about really pushing the power into the machine as you...

Hit top end pace 30 times in this interval workout over 30 minutes. Open your wings and fly at 30 strokes per minute! 🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K pace and faster  (See below for 2K pacing info)➔Effort = 10/10➔Speech = Hard ❗ This is all about pushing inthat power from the legs to get up to 2K pace. Don't start off too fast, stick to 2K pace, but appraise every 5 i...

After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below for 2K pacing info)➔Effort = 5-10/10➔Speech = Comfortable ❗ This is a very simple row - but after two intense days, and one more to come, your b...

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes.🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 15mins at 20spm / 10mins at 24spm / 5 mins at 28spm(SPM+ Strokes per minutes) ➔Pace Guide = 2K+18/12/5 (and faster) See below for 2k pace info➔Effort = 5-10/10➔Speech = Comfortable to start, then harder...

Get an amazing endorphin rush as  you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins. Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm 🚣MIDTier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.➔Effort = 5-9/10➔Speech = Comfortable to start, then harder - then eas...

Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K + 18 (don't stress about pace for the 15's)➔Effort = 5-6/10➔Speech = Breathing a little harder, but ok to speak ❗ The 20spm part of this row should be 'bread and butter' for you. But the 15spm may slightly knock you out of your comfort...

Get the best of both worlds in this row by rowing slow, then a short sprint.🚣MID Tier row on my Intensity Pyramid🚣‍♀️ Row for 4:30 at 22 strokes per minute then 30 seconds sprint 6 times. ➔Pace Guide = 2K + 15-16 - then 2K pace or better➔Effort = 6/10 then 9-10/10➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is a great all round row, which lets you biuld that core fi...

This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Change every two minutes from 18/20/22/20/18 strokes per minute ➔Pace Guide = 2K + 20/18/15/18/20 x 3➔Effort = 5-6/10➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we dr...

Get your push on and get that pace up one minute at a time on the rowing machine🚣TOP Tier row on my Intensity Pyramid🚣‍♀️ Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can.  ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of...

Make a low stroke rate row a challenge by covering the pace on your monitor🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force!  ➔Pace Guide = Start at 2K+18-20 (hopefully!)➔Effort = 5 or 6/10 ➔Speech = Out of breath a bit, but comfortt...

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST🚣MID Tier row on my Intensity Pyramid🚣‍♀️ 4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end ➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster➔Effort = 5/10 to 8/10 ➔Speech = Comfort...

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again ❗ Although the 24spm is a bit more in...

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series.  Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm🚣MID Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, should end ok again ❗ The rise through the rate...

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series.  Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️ ➔Pace Guide = 2K+20-22➔Effort = 5/10 (push as hard as possible on the 5 power strokes)➔Speech = Comfortable, even with the power...

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series.  Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️ ➔Pace Guide =15mins at 20spm / 2K+ 18    10mins at 24spm / 2K+12   5 mins at 28spm / 2K+5 or faster➔Effort = Starts at 5/10 - ends at 10/...

Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row🚣BOTTOM intensity Workout🚣‍♀️ Row at 18/20/22/18/20/22spm - changing every 5 minutes ➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases➔Effort = 5-10/10➔Speech = Comfortable *** The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a sligh...

Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID intensity Workout🚣‍♀️ ➔Pace Guide = Start at 2K+15 or faster➔Effort = Starts at 4/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end!  *** It's Bon Jovi day - we're half way there! (Wait for the end for a very special tribute). And my reward to you for getting this far is allowing...

Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣BOTTOM intentisty row 🚣‍♀️ ➔Pace Guide = Start 2K+18 ➔Effort =  6/10 ➔Speech = Comfortable *** As day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I have a light tweak to my intercostals, I'm likely to do that tomorrow i...

Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.🚣MID intentisty row 🚣‍♀️ ➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase➔Effort =  6/10 (climbs to 7/10)➔Speech = Slightly less comfortable than bottom tier *** This is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder...

 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.🚣BOTTOM intentisty row 🚣‍♀️ ➔Pace Guide = 2K+16-18 - don't stress pace for the 15s➔Effort =  6/10➔Speech = Comfortable *** 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow d...

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 intentisty row 🚣‍♀️ ➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10➔Effort =  2/10 then 10/10➔Speech = Comfortable then VERY hard. *** This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you...

30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.🚣BOTTOM intentisty row 🚣‍♀️18/20/22/20/18spm x 3 ➔Pace Guide = 2K+20/18/16/18/20➔Effort =  5-6/10➔Speech = Comfortable *** The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / dec...