RowAlong – Indoor Rowing Machine Workouts

2 x 20mins at 18spm - BOTTOM TIER WORKOUT Pace Guide = 2K +20Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup Pace Guide = 2K+20-22 Effort Guide = 5 / 10 Speech = Talk away ❗ This is a Bottom tier workout to set you up for Session 6. This should give you a chance to build your fitness, work out your technique, and get a lot of sweat on the floor! ❗ The point of this...

1/2/3/4/3/2/1min Pyramid with rests - TOP TIER WORKOUT 1 min / 1:30 Rest 2 min / 3:00 Rest 3 min / 4:30 Rest 4 min / 6:00 Rest 3 min / 4:30 Rest 2 min / 3:00 Rest 1 min / Finished Pace Guide = 2K Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmup ❗ This is very much a top tier workout. But don't be fooled. You'll consider the first two intervals easy with the rest you'r...

3 x 12mins at 24spm - BOTTOM TIER WORKOUT Pace Guide = 2K+18 Effort Guide = 5-6Speech = Mostly comfortable ❗ 2K+18 pace at 24spm will feel very light. But that's the point of this workout. To almost spin out your stroke. Get you used to the higher rate, but not putting in the big power. This will give you an active recover to reset your body and build the energy you'll need for session 4. ❗ 🚥If...

4 x 8 mins at 28spm - MID TIER WORKOUT Pace Guide = 2K+5-6 Effort Guide = 7-8 (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. ❗ The point of this workout is that it WON'T feel eas...

30 mins at 20spm - BOTTOM TIER Pace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Mostly ok This is a very popular BOTTOM tier workout. It may not be the most exciting row you'll ever do - but it's certainly one of the most important. The low rate slower pace will not only give you time during the stroke to focus on technique - but the foundation fitness and the calorie burn you'll get from this ar...

20 mins at 26spm - MID TIER WORKOUT Pace Guide = 2K+9-10 Effort Guide = 8 (will end closer to 9.5-10/10) Speech = Not constant This is a very top end MID workout. If you push the pace too early - you'll tip into the TOP tier for it. I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. If you want to make this a TOP workout - just load 5000m into your monitor...

3 x 12 mins at 20spm - BOTTOM TIER WORKOUT Pace guide = 2K+18 Effort Level = 6/10 Speech - you should be ok to talk through most of this If you want to row with intervals programmed into your monitor, be sure to set the rest to "Undefined" and then press the start button a few seconds before the start of the interval. That will keep us both starting and stopping at the same times. This workout is...

8 x 2minutes with 3:30 rests - Row at 2K pace and stroke rate - TOP TIER WORKOUT 2K pace means 2K pace. Don't go faster until you know you can. But certainly, don't go slower! Effort out of 10 is 10. It might feel like is starts at 9 - but it'll get to 10 quickly! Don't try speaking. Just make noises. The 3:30 rests are meant to give you recovery enough to go hard each time.  In this podcast, I ma...

2 x 20mins at 18spm with 2 min rest between  - BOTTOM TIER WORKOUT Training pace = 2K+20-22 Effort level = 4-5/10 Speech will be easy. And you'll see from that pacing that this is a very easy row - back to the foundation building. It may seem like you're not working, but by the end of the 40 minutes, you'll have had a good workout which will set you up perfectly for session 4 - which is a TOP tier...

5 x 6mins at 28spm  - MID TIER WORKOUTPace Guide = 2K+5 Effort Guide = 7-8/10 Speech = Not constant The point of this session is to your pace and keep it there. The 5 minute rest may seem luxurious after the first interval, but trust me - you'll need every second of it. The rest is there to let you cover as much as possible before going for the same pace in the next interval. And it WILL get progr...

30 minutes at 22 spm - BOTTOM TIER WORKOUTPace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Comfortable - or you're going too fast!❗ The most important part of this workout is that you can get to the end of it without feeling anywhere near destruction. Even if you have to go slower than the pace guide above, that's fine. You'll have had a good workout from this session - but it shouldn't have fel...

In this episode, I talk to you rather than row with you. But at just under 8 minutes long, you may want to strap in and listen to it while doing a warmup for a session.  Ahead of uploading the RowAlong sessions for the 2000m training plan, I wanted to talk about the importance of Baseline testing. Baseline tests are vital if you want to know how you progress through your training plan, whether it'...

MID Tier Rowing Workout - 30minutes at 24 strokes per minute Pace Guide = 2K+12-14 Effort Guide = 6-7/10 Speech = Not constant - but you'll be able to talk ❗ This is a solid MID workout at the paces above. But of course, you could try maxing out the stroke power and take it into a TOP tier workout, or back right off (2K+18) and just use it as a recovery row at a higher rate ❗ I row all of the in...

TOP Tier Rowing Workout on a Concept2 Rowing Machine After a 10 minute warmup: Row 4 x 30 seconds with 60 seconds rest at 30spm Row 4 x 30 seconds with 45 seconds rest at 30spm Row 4 x 30 seconds with 30 seconds rest at 30spm Row 60 seconds as fast as you can at 30spmYou don't have to use a Concept 2 - any rowing machine will be ok. But you may need to refer to the effort guide below if the monito...

MID Tier Rowing Workout - 30mins / 2mins / 1minSlow / Hard / MAX After a 4 minute warmup: Row 30 minutes at 20spm and at 2K+18 Rest 2 minutes Row 2 minutes at 24spm - HARD (at least 2K+8-10) Rest 2 minutes Row 1 minute at 30spm at MAX effort (faster than 2K pace) This row was provided by Fitness Matters - go to FMRowing.com to check them and the WOW out. I row all of the intervals at the correct s...

MID Tier Rowing Workout - 16 / 12 / 8 / 4 mins with 2 min rests between each This row decreases in time, but increases in effort. After a 4minute warmup: 16minutes at 18 strokes per minute - paced at 2K+20 (6/10 effort guide) 12minutes at 20spm and 2K+18 (7/10 effort guide) 8minutes at 22spm and 2K+15 (8/10 effort guide) 4minutes at 24spm and 2K+10 (9-10/10 effort guide) Each interval has 2 minute...

No rowing in this one - although feel free to listen to this while rowing a 20 minute session. This episode is all about a description of what drag factor is - why it's there - and importantly, my take on where to set it. It's not a short chat! But in order to cover it fully - it needs to be full. A full text description can be found at https://www.rowalong.com/drag-factor/ However, here's a summa...

MID Tier Rowing Workout 60 Minutes at Varying Rate and Pace (see below)  I've done this as a MID tier, but if you increase or decrease my suggested pace guide, it'll easily tip into TOP or BOTTOM if that's what you'd prefer. ❗ Make sure you're hydrated before starting this workout. It's 60 minutes of solid rowing. There are 'easy' intervals throughout where you could stop for a drink - but this w...

MID Tier Rowing Workout 10 min / 5min / 10min at 20/28/20spmIn this workout, you'll row 10 minutes at 20spm at then 5 minutes at 28spm followed by another 10 minutes at 20spm. My pace guide for this is: Row the 10 minute intervals at your current 2K Average + 18 seconds - and the 28spm at 2K+8 If you don't know (or use) a 2K pace reference, then your first 10 minutes will be a 6/10 effort. The 5mi...

TOP Tier Rowing Workout 8 x 2mins at 30spm and 2K Pace After a 4 minute warmup, row:  Row 8 x 2minute intervals with 2 minute rests between. All intervals at 30 strokes per minute. 2K Reference Pace is your 2K race pace Or if you use effort as a reference, it will start at 8/10 - end at 10/10 Not as much talking in this one as usual, as rowing at 2K pace makes it harder to talk! But don't worry, u...

TOP Tier Workout - All depends how you row it 4mins at 2K+12 then 1 minute MAX x 4 After a 4 minute warmup, row:  4 minutes at 24spm and at 2K+12 pace. Then (with no rest) 1 minute at 30spm and MAX EFFORT Rest 2 minutes.  Repeat 3 more times. This means a 7/10 effort for the 4minutes and a 10/10 effort for the 1 minute if you work on that way of thinking. Stick to your target - and / or improve. D...

TOP Tier Workout - All depends how you row it Descending time intervals - From 6:00 down to 0:30 After a 4 minute warmup, row: 6:00 5:30 5:00 4:30 4:00 3:30 3:00 2:30 2:00 1:30 1:00 0:30 With 90 seconds rest between each. Starting pace should be around 2K+12 - around 7/10 And you should look to go faster on each interval. I row this at 28spm the whole way through - feel free to follow me, or pick...

ANY Tier Workout - All depends how you row it 30 x 1 minute at 20spm with 15 sec rests  Recovery Row - 2K+18 (5/10) Hard (Mid Tier) Row - 2K+10-15 (7-8/10) Max (Top Tier) Row - 2K+8 or better (hopefully around 2K+5) (10/10) ❗ This is a perfect row to spend time concentrating on an aspect of your rowing. Be that taking time to focus on technique, or to focus on power. The 15 seconds rests aren't e...

MID Tier Workout (if you row it how I suggest) This is a 60 minute Row as:  5 minute warm up (around 18spm) Straight into 50 minutes at 26spm and at 2K+15 pace. Every 5 minutes, take 10 power strokes 5 minute cooldown (well, 4:40 really) Pace Guide = 2K+15 for most - 2K+5 for the power strokes Effort Guide = 6-7/10 (and 8-9/10 for the power strokes) Speech = You should be able to talk most of the...

MID Tier Workout 4 x 10 minutes with 1 minute rests - all at 24 strokes per minute  Pace Guide = 2K+12-15 Effort Guide = 6-8/10 Speech = Ok/not ok - Depends what end of the pace guide you go. ❗ Ths is your choice. If you go for +12, you'll find that this is a top end MI workout that may almost scrape into a top. If you go for +15 then it's a much easier workout, landing slap bang in the middle of...