RowAlong – Indoor Rowing Machine Workouts

Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST  (do this 6 times)🚣MID intentisty row 🚣‍♀️ ➔Pace Guide = 2K+16 (Then 30 seconds fast)➔Effort =  7/10➔Speech = Getting tough *** 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier...

Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it.🚣BOTTOM intentisty row 🚣‍♀️ Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times) ➔Pace Guide = 2K+18 (Then power strokes)➔Effort =  5-6/10➔Speech = Comfortable *** Only add in the power strokes if you feel like you've got the energy to do so. Session 7 ma...

Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP intensity row (if you follow me) 🚣‍♀️ ➔Pace Guide = 2K+12 for the 24spm - or whatever you want➔Effort =  8-10/10➔Speech = Tough *** The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 p...

Change up a 20spm row by dropping to a VERY low stroke rate every 5:30🚣Bottom Intensity Row 🚣‍♀️ ➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm➔Effort =  5/10➔Speech = Comfortable *** The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without t...

Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20➔Effort =  5/10➔Speech = Comfortable *** After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and yo...

Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20➔Effort =  5/10➔Speech = Comfortable *** After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and yo...

Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique.🚣BOTTOM Intensity Row 🚣‍♀️ ➔Pace Guide = 2K+20-22➔Effort = 5/10➔Speech = Comfortable ❗  I do this strapless in on order to help iron out some issues with my technique. If you're going to try it, and you've never done it before, I recommend loosening...

Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times.🚣This row gets the red chilli, as it's a TOP intensity row.  🚣‍♀️ ➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5➔Effort = Soft = 3/10 - Hard = 10/10➔Speech = Comfortable - then gasping for air. *** This row is all about the 1 minute efforts. I'd usually programme this a...

Kicking off my 30 days of 30 minute long Indoor Rowing Workouts, this one alternates 3 minutes at 24spm and 3 mnutes at 20spm🚣MID Intensity Row 🚣‍♀️ ➔Pace Guide = 24spm at 2K+12 and 20spm at 2K+18➔Effort = 7-8/10 then 5=6/10➔Speech = A little tough, then easy ❗  There's nothing too taxing about this row. Just stick to the pace guide, and it'll be tough - but not unmanageable. ❗ 🚥You can use E...

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 min at 28 spm - 6 times🚣‍♀️ ➔Beginner Pace Guide = 18spm at 5/10 effort then just go up to 28spm and see how your pace changes. Try to hold your pace for each section.➔Lower Intensity Pace Guide = 18spm at 2K+20 / 28spm at 2K+7-8➔Medium Intensity Pace G...

Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again.  🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️ ➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally  increase as your stroke rate increases.➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 secon...

From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)! 🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣‍♀️ ➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)➔Bottom Intensity: For a Fitness boosting Row...

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout.  🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️ ➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk)➔Bottom Tier Intensity: Row at 2K+12...

From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️ ➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute. ➔Bottom tier intensity - 2k+18➔Mid tier intensity - 2k+ 15➔Max intensity - Go as far as you can ❗  One row, four different ways to row it. You...

In February 2021, Wilson Lawrence (a Continuous Parsonal Development and Performance Coach) and I were talking about whether my Podcast could be expanded to include general conversations about Indoor Rowing with a vareity of different contributors. So, one Thursday night, we got together over Zoom and had a great chat - as a pilot to this idea. So strap into your machine, dial in 20 strokes per mi...

This is one of the best rowing workouts you can do. Vary your stroke rate and intensity to give you the best of everything - technique / fitness / power - and one heck of a good workout!  🚣 9 x 4minutes - go through 20/24/28/24/20/24/28/24/20spm 🚣‍♀️ ➔Pace Guide = Start 2K+18 - increase 6 sec for 24 and 6 sec for 28spm   (See below for info about 2K Pacing)➔Effort = 20spm - 5-6/10,  24spm -  7/1...

Let me keep you company on a 2 hour row. Row at a pace you can manage, and I'll talk to you about technique, training ideas, how to stop your backside from hurting and what I'm having to eat afterwards!  I split this row up into ten minute 'splits' - rowing them at 18 strokes per minute, then 20, then 22spm. Repeat that four times, and the 2 hours are up.  You don't have to if you don't want to. J...

Recover from a Time Time Trial or race, or just boost your fitness with this 30 minute stroke rate alternating row. 🚣 30 mins - 18spm / 20spm every 5 minutes 🚣‍♀️ ➔Pace Guide = 2K+20 (then 2K+18) (see below for 2K info)➔Effort = 5-6/10➔Speech = Comfortable ❗  Maybe you did the 2000m time trial the day before, and need a recovery row. Or maybe you're just on the lookout for a Fitness boosting wo...

TOP TIER WORKOUT as you row a 2000m Time Trial🚣 After a 10 minute warmup, row 2000m as fast as you can! 🚣‍♀️ Pace Guide = Hopefully faster than your current 2K pace. Effort Guide = 10/10Speech = 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!! ❗...

Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race.  This is being used as Week 5 Session 4 of the 2K Redux plan on this channel - but you can use it to prepare for any race or time trial.  🚣 After a 5 minute warmup, Row 1minute at 2K rate and pace - then 19 minutes at 18spm at 2K+20 pace🚣‍♀️ ➔Pace Guide = 2K -...

Three different pace guides, three different intensities. This row is up to you. 🚣 5 x 7mins (1 min rests) at 20spm 🚣‍♀️ ➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)➔Effort = 5-6 / 7-8 / 9-10/10➔Speech = Comfortable / Tough / Unlikely ❗  If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. ❗ But, if you want to add some...

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row. 🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️ ➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)➔Effort = 7-9/10➔Speech = Tough ❗  As the intervals gets shorter, your pace gets faster.❗  If you're doing this as Week 5...

Give yourself time to burn some calories while putting in some power and technique work with this 30 minute row. It may be the Bottom intensity on the Workout Pyramid - but it's TOP for importance. 🚣 Week 5 Session 1 is 30mins at 18spm with Power Strokes every 5 minutes 🚣‍♀️ ➔Pace Guide = 2K+20➔Effort = 5/10➔Speech = Comfortable I didn't realise the software had linked back to the 20spm overlay,...

Build power in your body by pushing the pace of this 30 minute row🚣 30 minutes at 20 strokes per minute - faster than normal 🚣‍♀️ ➔Pace Guide = 2K+15 or faster (see below for 2K training pace info)➔Effort = 7-8/10➔Speech = Tough, but you'll be able to speak ❗  Usually, a 30 r20 would be done at 2K+18 pace. But by pushing this 3 seconds faster, it'll slip into a MID tier intensity, and give you...

Top intensity row to build your tolerance at high effort, ready for your 2000m time trial🚣 Row 10/8/6 mins with 2:30 rests at 28 strokes per minute🚣‍♀️ ➔Pace Guide = 2K+5➔Effort = 8-9/10➔Speech = Tough! ❗  This workout really does take you to the TOP tier of the Intensity Pyramid. Where you'll start off each interval in a MID tempo state, as time goes on, you'll tip over into the TOP intensity,...