RowAlong – Indoor Rowing Machine Workouts

Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - but you'll save the boredom! 'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣6 x 6 minutes at 20 / 18 spm with 1 minute rests🚣‍♀️ ➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable ❗  This is your chance to get into the groove. Spe...

This 30 minute row at 20 strokes per minute will help you work on your rowing technique will building up your foundation fitness. A vital row to do. 🚣 Row 30 minutes at 20 strokes per minute at 2K+18 pace🚣‍♀️ ➔Pace Guide = 2K+18 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable ❗  Stick to the 2K+18 pace here. If you want to go fast, add on a 1 minute max effort sprint at the...

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️ ➔Pace Guide = 2K+5 (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough ❗  The point of this workout is to get you to a point where you need to hold on and push to get to the...

Build up your fitness and torch some calories in this sweaty but simple row on the machine🚣 2 x 20mins with 90 second rests🚣‍♀️ ➔Pace Guide = 2K+18 then 2K+20 (see below for 2K pacing info)➔Effort = 5-6/10➔Speech = Comfortable ❗  The first of these intervals will be done at 20 strokes per minute. Then to make sure you stay in that fitness building mode, the pace drops by 2 seconds, and the rate...

Increase your pace and stroke rate every five minutes in this hard endurance rowing machine workout. 🚣 Row 30 mins - changing through 22/24/26/22/24/26spm every five minutes 🚣‍♀️ ➔Pace Guide = 2K+16 / +13 / +10 (see below for 2K pacing info)➔Effort = 7-8/10➔Speech = Comfortable ❗  You go up through the stroke rates twice. So the 22spm is your lifeboat after the tough 26spm split. You'll come ou...

Row for 30 minutes, changing pace and stroke rate every 2 minutes to keep things interesting and build your skills and fitness with this Bottom Tier intensity row.🚣 30 minutes - change 18/20/22/20/18/20/22.... every 2 minutes 🚣‍♀️ ➔Pace Guide = 2K+20 / 2K+18 / 2K+18➔Effort = 5-6/10➔Speech = Comfortable ❗  Splitting this row into 2 minute segments not only makes the 30 minutes go faster, but the...

Increase your stamina at speed with this TOP training tier Max Effort rowing machine workout. 🚣 12 / 10 / 8 min with 3 min rests at 26spm🚣‍♀️ ➔Pace Guide = 2K+8-10 (see below for 2K training pace info)➔Effort = 8-10/10➔Speech = Tough!  ❗  If you make sure to pace this right, it'll be a max effort workout, where you'll need to push hard to complete. Go too slow, it might just feel 8/10 the whole...

Build your base fitness and work on your technique in this 32 minute, bottom training tier rowing workout.🚣 32 minutes at 20spm 🚣‍♀️ ➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable This is a simple 32 minute row at 20spm. But with a real focus on technique. I spend the first 8 minutes describing the technique - and then the rest of the row really getting you to focus on the body posi...

Maintain your power and pace with this HARD row. You'll hold an intense tempo pace that will make you need to hold on to finish. But you won't feel like you can't finish. 🚣 10 x 3min / 2min rests - at 28spm 🚣‍♀️ ➔Pace Guide = 2K+5➔Effort = 7-8/10➔Speech = Tough! ❗  Make sure to hold 2K+5 all the way through. If you get to interval 7 and want to go faster, please do. But not so fast that you nee...

Build your fitness without realising it by breaking up a 36 minute indoor rowing workout into three 12 minute intervals. RowAlong with me in this one on one class workout.🚣 Row 3 x 12min with 1min rests at 20 strokes per minute 🚣‍♀️ ➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable ❗  You'll be amazed at how quickly time will go by when breaking the longer row into 3 chunks. The 1 min...

This is a hard effort row that you'll need to work at to complete, but won't feel like you can't complete🚣 After a 4minute warmup, row 27 minutes at 25 strokes per minute🚣‍♀️ ➔Pace Guide = 2K+12-14 (see below for 2K pace information)➔Effort = 7-8/10➔Speech = Not constant ❗  This is a solid MID workout in my three tier (Bottom/Mid/Top) structure. You'll have to push to hold the pace, but you won...

This is a BOTTOM tier row that will push your muscles.🚣 Row 4min at 20spm then 1min at 15spm - keeping to the same pace for both. (Do this 6 times) 🚣‍♀️ ➔Pace Guide = 2K+18 (see below for 2K training pace info)➔Effort = 5-6/10 (more like 7/10 for the Power Strokes)➔Speech = Comfortable ❗  This one does get tougher from a muscle point of view. Pushing 15spm but holding 2K+18 needs a good amount...

This top tier (what I call max effort) workout will slash lots of time off your 2K score if you do it right. In fact, if you mix it up with some of the longer, low rate rows - I'd say that this is the only race pace workout you'd ever need to do in order to improve your 2K time. 🚣 Row 1/2/3/4/3/2/1 mins at your 2K Rate and Pace 🚣‍♀️ ➔Pace Guide = 2K average pace (see below for info on this)➔Effo...

A core fitness building pyramid row which rises and falls in intensity.  🚣 5 x 7 minutes at 18/20/22/20/18spm with 1 minute rests🚣‍♀️ ➔Pace Guide = 2K+20-22 for 18spm - add two seconds for each rate increase (then take them off again) - For more about 2K training pace, see below.➔Effort = 5-6/10➔Speech = Comfortable ❗  How you start this row will affect the intensity. If this is a standalone wo...

This is a MID tier hardship training row that will make you work hard, but then give you a rest before going again. Great for building intensity endurance.🚣 8 x 4mins at 28spm with 3 minute rests 🚣‍♀️ ➔Pace Guide = 2K+5-6 (See below for 2K training pace info)➔Effort = 8/10➔Speech = Not constant ❗  You may want to sit on the slower (+6) end of the pace guide for the first 4 intervals. The aim is...

A fitness building rowing workout which gives you time to work on technique🚣 40 minutes 18spm 🚣‍♀️ ➔Pace Guide = 2K+20-22➔Effort = 5-6/10➔Speech = Comfortable ❗  The big difference here, is that I've made the mistake of believing I'm interesting. The first 10 minutes of this row is a brief run-down of technique. But then for the next 30 minutes, I go through the first part of my story as a rowe...

A hard, tempo row that will leave you able to go faster for longer on the rowing machine🚣 Row 24 minutes at 24 strokes per minute 🚣‍♀️ This is a MID Tier workout on the Intensity Pyramid - which means it's a hard workout - but it won't push you into total exhaustion (that would be a TOP tier) but it IS a lot harder than a recovery / fitness building BOTTOM tier row. ➔Pace Guide = 2K+12 (see belo...

A fantastic calorie burning, fitness building row - broken down into  4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minutes!! 'BOTTOM Tier' (Fitness Building) Rowing Machine Workout 🚣 4 x 10mins with 90 second rests at 20 strokes per minute 🚣‍♀️ ➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable ❗  This is your chance to get into the groove. Spend time work...

Near maximum effort indoor rowing machine workout to build speed and power.🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣‍♀️ ➔Pace Guide = 2K (see below for info about 2K Training Pace)➔Effort = 9-10/10➔Speech = Save your breath for the row! ❗  Last time I did this session, it was with 3:30​ rests. Those 30 seconds do make a difference - without them, the intensity kicks in a littl...

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podc...

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podc...

I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'redux' plan. There is a full 2K plan on the YouTube channel, but I thought I'd go through it again and refresh the workouts for those who have returned to it again and again, but also to tidy up some of the sound issues so I could use it for this podc...

The Best All Round Rowing machine workout. 🚣 After a 4min warmup, row 4/3/2 mins (1min rests) 5 times at increasing intensities 🚣‍♀️ ➔Pace Guide = 2K+18 / +6 / +2 (or faster) See below for 2K Pace instructions➔Effort = 5/10 - 8/10 - 10/10➔Speech = Comfortable / tough / unlikely ❗  By combining the fitness building low rate slow 4 minutes, with a power and strength building 3 minutes and finally...

BOTTOM then TOP Tier Rowing Machine Workout 🚣 4 min warm up - then Row 30 mins at 18spm - rest 2 mins - then row 1 min at MAX EFFORT🚣‍♀️   ➔Pace Guide = 2K+20 for 18spm - then PUT EVERYTHING IN for the 1 minute ➔Effort = 5-6/10 - then 10/10 ➔Speech = Comfortable - then "You'll be lucky".   ❗  This workout starts off as a standard fitness building, stroke grooving all round fantastic benefit, if...

The Perfect Rowing Machine Workout is a MID Tier intensity row. 🚣 4 min warmup then 20 x 2 minutes with 30 sec rest - alternating 20spm and 28spm 🚣‍♀️ ➔Pace Guide = 2K+18 / 2K+5 ➔Effort = 5-6/10 and 8-9/10 ➔Speech = Comfortable then hard! ❗ I know I’m being very full of myself here by calling this The Perfect Row. But it really is. For experienced rowers, and new rowers alike, this row is just...