RowAlong – Indoor Rowing Machine Workouts

BOTTOM Tier Rowing Machine Workout to build your engine and energy After a 4 minute warm up, row 2 x 15mins - 20spm and 18spm with 1 min rest Pace Guide = 20spm at 2K+18 / 18spm at 2K+20 (Scroll to the bottom of this description for an explanation of what 2K pace is)Effort = 5-6/10 for bothSpeech = Comfortable for both —  This is a BOTTOM tier, core fitness / mitochondria building row that will bu...

Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout 🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! 🚣‍♀️ ➔Pace Guide = 2K+18(20spm) and 2K+5(28spm) (See below for info)➔Effort = 5-6/10 and 8-9/10➔Speech = Not too bad - but the 28's will be tougher ❗  This is "The Best of Both Worlds". A low rate 20spm row which lets you work on technique and develop...

Strap into whatever Indoor Rowing Machine you use - and get ready to burn a LOT of calories and sweat a lot while you join me for a 90 minute RowAlong.  BOTTOM / MID / TOP Tier Workout - You effort changes with your starting pace Row 20spm for 6mins at 2K+18-22 Row 24spm for 6mins at 2K+12-15Repeat until end.  Start on the slower end of the pace guide for an easier / fitness 'engine building' row...

BOTTOM / MID / TOP tier workout - depends on your start pace for this 85 minute RowAlong Row the 85 minutes like this: 7mins at 18spm and 2K+20-24 6mins at 20spm and 2 seconds faster 5mins at 22spm and 2 seconds faster 4mins at 24spm and 2 seconds faster 3mins at 26spm and 2 seconds faster 2mins at 28spm and 2 seconds faster 1mins at 30spm and 2 seconds faster Then 30 seconds - either stopped, and...

BOTTOM to MID Tier Workout (Depends on your pace) Start at 18spm for 8 mins - then go to 20spm for 8 mins. Repeat these two splits, then row 4 mins at 22spm and 4 mins at 24spm. Repeat all of this - and that's 80 mins done. Sounds complicated, but in reality - it's not really, and it sure does make 80 minutes fly by! Pace Guide: 18spm at 2K+20-22 20spm at 2K+18-20 22spm at 2K+14-16 24spm at 2K+12-...

BOTTOM to MID Tier Workout (Depends on your pace) Pace Guide = 18spm 2K+20-22 / 20spm 18-20 / 24spm 12-14 Effort = 5-7/10 Speech = Comfortable If you stick to the slower end of the pace guide here, it should fluctuate from a BOTTOM to a MID tier workout by the time you get to the end of the 24's, but then you get back to the BOTTOM 18spm 5 minutes again, so this can be very manageable - even at th...

BOTTOM to MID Tier Workout (It all depends how you want to pace it) There's no warmup before this workout, as the first part of it incorporates a 'living' warmup. It's a 70 minute row, broken into sections. You 'row out' through a series of splits, then 'row home': 10 min at 18spm - start 2K+24 - build to 2K+20  5 min at 24spm - 2K+12   5 min at 18spm - 2K+20 5 min at 26spm - 2K+9   5 min at 18spm...

BOTTOM to MID Tier Workout 🚣 65 minute stroke ladder 🚣‍♀️ 18/20/22/24/26/24/22/20/18/20/22/24/26spm Pace Guide = Start at 2K+20-22 then 2sec faster for each rate increase (a bit faster if you want it to be tougher) Effort = 5-7/10 Speech = Comfortable - mabe tough during the 26spm ❗ This is another 'choose your own adventure'. If you want to have a good workout, but not make it too high end, st...

You Choose your Tier Workout 🚣 Row for 60 minutes at 24spm 🚣‍♀️ Bottom Tier Pace Guide = 2K+18-20 Mid Tier Pace Guide = 2K+15-16 Top Tier Pace Guide = 2K+10-12 or faster Effort = 5-6/10 Speech = Comfortable HR MAF = 180-age HR % = between 65 and 75% maxHR Pace this for the kind of session you would like. So you can do this once as a Bottom tier, then come back another time and do it at a MID tie...

BOTTOM Tier Workout Row 55mins at 20spm - take 5 power strokes every five minutes Pace Guide = 2K+18-22 for most - then at least 3sec faster for power strokes Effort = 5-6/10 (7-8 for power strokes) Speech = Comfortable Pick your pace for the main chunk of the row for how you're feeling. If you think you can get through a 55 minute row at 2K+18 - then maybe start there, but don't worry if the powe...

50 minutes, changing through 18/20spm every 5 minutes - BOTTOM TIER WORKOUT After a guided 4 minute warmup, I take you through a 50 minute row. In the first 10 minutes, I give a global overview of the Rowing Stroke. Describing the stages of the stroke, and the best position to be in for an efficient, powerful stroke which, when done right, should protect you from injury. For the 40 minutes that fo...

45 minutes, changing through 18/20/22spm every 5 minutes - BOTTOM TIER WORKOUT Pace Guide = 2K+20 / 18 / 16 - But importantly, whatever pace lets you complete the rowEffort Guide = 5 then 6 Speech = Mostly constant ❗ Although I've given a pace guide above, I want you to do this at a pace that you know you can complete it. Even if you start the first 18spm at 2K+20 - by the time it comes round aga...

30mins alternating 20/18spm every 5 minutes - BOTTOM TIER WORKOUT Pace Guide = 2K+20 and 18 Effort Guide = 5 then 6 Speech = Mostly constant ❗ Although I've give a pace guide above, I want you to do this at a pace that feels like a recovery row rather than anything approaching effort. Assuming you have a 2K in your legs from yesterday, this is a very low intensity workout designed to flush out yo...

10 min Warmup then 2000m Test - SEE DESCRIPTION! Pace Guide = 2K - hopefully better! Effort Guide = 10 Speech = Not likely! ❗ This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗ This podcast is slightly different to others. It starts with the warm-up - but then t...

1min at 2K rate and Pace then 19 mins at 18spm and 2K+20 to 22 - BOTTOM TIER WORKOUT Pace Guide = 2K then 2K+20-22 Effort Guide = 9 then 5/10 Speech = Mostly ok (after the first minute) ❗ This is a 'stirring of the tanks' row to prep you for the next session, which is the 2K test. The first 1 minute should feel like a lot of hard work, but the next 19 minutes should feel very simple. ❗ There is...

7x 5mins at 20 Strokes Per Minute - BOTTOM TIER WORKOUT Pace Guide = 2K+18-20 Effort Guide = 5-6 Speech = Mostly comfortable ❗ This is a continuation of the prep week before the 2K test. So this is meant to just keep the gears turning and powerful without draining you of energy. ❗ 🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. T...

7/5/3/1mins - MID TIER WORKOUT Stoke rate goes up between each interval - 24/26/28/30 Pace Guide = 2K+12/9/5/2 (But I'd prefer max effort on the last one) Effort Guide = start 6-7/10 - will end closer to 9.5-10/10 Speech = Not constant ❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at...

3 x 12mins at 18spm - BOTTOM TIER WORKOUT Pace Guide = 2K+20-22 Effort Guide = 5 / 10Speech = Mostly comfortable ❗ This is session 1 of Test Week. Session 5 this week is a 2K test, so it's important you don't sap your energy before that. But at the same time, you need your body to stay tip top for speed and fitness. So this session is an 'Activation' session which greases the gears so to speak, k...

20mins at 28spm - MID TIER WORKOUT Pace Guide = 2K+9-12 Effort Guide = 7-8 (Maybe dipping into 9) Speech = Not constant ❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. But also one where the stroke rate vs pace is important. This is meant to feel like how you'd feel during a hard 5K row. Not PB - but only about 3-6 seconds (per 500m) slower t...

4 x 10mins at 20spm - BOTTOM TIER WORKOUT Pace Guide = 2K+18-22 Effort Guide = 5-6 Speech = Mostly ok ⚠ I didn't do a # callout in this video - as a test to see if anyone reads this bit - I thought I'd stick in in here: #readthedescription ⚠ ❗ This is a good recovery low end BOTTOM tier workout. I held +18 the whole way, and actually felt I'd gone too hard at the end. So let yourself recover afte...

12min 10min 8min at 26-28spm - TOP TIER WORKOUT Pace Guide = 2K+7-8 Effort Guide = 8/10 ending at 10/10 Speech = Tough! ❗ This is the most top tier session yet. Holding 2K+7 (or 8) fro 12 minutes, then 10 minutes, then 8 minutes isn't going to be easy. This is only 1 or 2seconds slower than your 5K pace - and you'll be going for a good 10 minutes (or more) longer than a 5K. ❗ So 'TOP' in fact, t...

30 mins at 18spm - BOTTOM TIER WORKOUT Pace Guide = 2K+20-22 - No faster (until the end if you wish) Effort Guide = 5-6/10Speech = Comfortable ❗ An important return of the 30 mins at 18spm session. These lower rate, slower rows - today is 2K+20-22 - are so important for building the fuel tank and engine you'll use to be able to maintain your speed in the 2K. DO NOT PUSH THESE SESSIONS! As easy as...

4 x 4mins at 30spm - MID TIER WORKOUT Pace Guide = 2K+1 - No faster (until the end if you wish) Effort Guide = 8 (will end closer to 9.5-10/10) Speech = Not constant ❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗ (Although I do s...

30mins at 26spm - BOTTOM TIER WORKOUT Pace Guide = 2K+18 Effort Guide = 6 Speech = Mostly OK. ❗ As I started this workout, I questioned the use of going 6spm faster than than what I'd usually row 2K+18 at. But by the end, it made sense. So please do try to stick to this stroke rate with a lighter pressure. ❗ This one won't feel too stressful on the muscles, but due to the higher stroke rate, you...

24mins at 26spm - MID TIER WORKOUT Pace Guide = 2K+10-12 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant ❗This is a solid MID workout. Better described as plain old 'Hard'. If you don't stick to the pace guide, you'll slip into TOP tier for it. I don't know if it was just the heat, but I start this one at 2k+10 - and really suffered because of it and had to drop to -12. ❗...