RowAlong - Indoor Rowing Workouts
463 episodes - English - Latest episode: 27 days ago - ★★★★★ - 20 ratingsA friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together.
I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com
Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger.
This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.
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Episodes
RowBeats: Pulse-Pounding 35 Min HIIT RowAlong Workout
May 22, 2024 10:07 - 40 minutes - 55.4 MBReady to ignite your calorie burn? Join me for a 35-minute high-energy RowAlong workout that will build your endurance and strength while torching through calories! We’ll start with a 5-minute warmup to get your muscles ready. Then, dive into 30 minutes of high-intensity intervals with varying stroke rates, all set to a motivating house music beat. This workout is perfect for anyone with a Concept2, WaterRower, Peloton, RP3, Aviron, or any other rowing machine. As you follow along, I’ll g...
RowBeats: The Calorie Smasher - A 35 Min High Intensity RowAlong Workout
May 21, 2024 07:26 - 40 minutes - 55.3 MBReady to torch some calories? RowAlong to this high-octane 30 minute indoor rowing workout that will push your limits like never before! We'll kick off with a 5 minute warmup to prep your muscles for the rhythm-fueled row to come. Then brace for a 30 minute rush of varying stroke rates an intensities synced to a driving beat that'll have you digging deeper with every switch. Whether new to indoor rowing or a seasoned hand craving an adrenaline hit, this high intensity interval session is ...
RowBeats Sweat Sesh: 25 Min Indoor Rowing Interval RowAlong Workout
May 09, 2024 18:15 - 30 minutes - 42.4 MBGet ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories. After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied interval training for 20 minutes - Follow Along the steady state rowing, sprint intervals, stroke rate changes and more. Using your Concept2, Wat...
RowBeats - 20 Min Beat-Driven Indoor Rowing Cardio Onslaught!
May 07, 2024 13:52 - 25 minutes - 34.9 MBTake your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched and craving more. After a 5 minute warmup to find your rhythm, we'll embark on a 15 minute journey packed with perfectly timed intervals synced to a galvanizing playlist. You'll experience everything from steady state efforts to breathless sprint sections. Whether you're an experienced rower or new to the machine, this workout will push your...
RowBeats - 17 Min High Intensity RowAlong Indoor Workout - Follow me and work hard!
May 06, 2024 18:29 - 22 minutes - 30.6 MBGet ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crusher will have you channeling pure rhythmic power. After a 5 minute warmup to find your groove, let's dive into a 12 minute blast of varying intervals perfectly timed to an adrenaline-pumping playlist. Low strokes will build into blistering highs and all-out sprint sections designed to push your limits. There's no mistaking the variation in my...
RowBeats - Episode 2 - Get Sweating with 15 Min Indoor Rowing Follow Along
May 04, 2024 07:27 - 20 minutes - 28 MBRowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn! For 15 sweat-dripping minutes, you'll experience intervals that take you from moderate warm-up strokes to max effort sprints and everything in between - all synced to energizing music. Different to my usual RowAlong workouts, as there's no excessive talking, just a streamlined workout focused on rowing hard to the rhythms. The format is sim...
RowBeats - Episode 1 - 15 Min High Energy Indoor Rowing Blast 🚣♀️🔥
May 03, 2024 14:57 - 20 minutes - 28.3 MBThis isn't your normal RowAlong Workout video! Get ready for a high energy, music-driven 15 minute indoor rowing workout with the launch of the new RowBeats series. Put on your headphones, grab your indoor rower and let's RowAlong to RowBeats. Get swept up in the beat as I crank up the tunes and stroke rates on your rowing machine at home or in the gym. 👕 As the shirt says: Less Talking, More Rowing. Let's get RowBeats started! 👕 This workout kicks off with a 5 minute warmup, then div...
Zero to Hero Rowing Workout Plan: Row 35 = TABATA x 3 Sprint Workout
April 16, 2024 07:34 - 34 minutes - 46.7 MBIt's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times! This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and pace, even if you do fade over the course of those 20 seconds. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, ch...
Zero to Hero Rowing Workout Plan: Row 34 = 30 minutes, 20spm Build your fitness the easy way
April 12, 2024 07:58 - 40 minutes - 55.9 MBSeriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣 WARMUP: 4 minutes WORKOUT: 30 minutes, 20spm Low Intensity PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: If it's not easy, you're g...
Zero to Hero Rowing Workout Plan: Row 32 - 2 x 20 minutes Fitness Builder!
April 08, 2024 07:44 - 50 minutes - 69.8 MBCruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine. An incredibly valuable row in terms of your fitness, your skill, and your mindset. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣 WARMUP: 4 minutes WORKOUT: 2 x 20 minutes at 20spm PACE GUIDE: 2K+18-20 EFFORT/RPE: 5...
Zero to Hero Rowing Workout Plan: Row 30 - 40 minutes at an easy pace
April 04, 2024 08:07 - 45 minutes - 62.6 MBRowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!! The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort. 🌟 If you haven't watched my introduction to the...
Zero to Hero Rowing Workout Plan: Row 31 - 4/3/2/1mins x 4
April 04, 2024 08:06 - 57 minutes - 78.7 MBGet ready for a tough one. 4/3/2/1 minutes at increasing intensity - four times (with rests). An amazing row. You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 31 = 4/3/2/1mins x 3 with 2 minute rests🚣 WARMUP: 4 minutes WORKOUT: 4 at 20spm / 3 at 24 / ...
Zero to Hero Rowing Workout Plan: Row 29 - 6 x 5mins - Hard Effort (Not maximum)
March 23, 2024 09:01 - 48 minutes - 67.2 MBGet out of your comfort some in this 6x5minute rowing workout. At 24spm and 2K+8-12 pace, it'll be an intensity that will feel hard, but not maximum. The point here is that you need to push through the feeling of "This is getting tough, I should really stop" and get to the next rest. And, because of those 90 second rests, this is on the 'easier side' of hard - so this row should really be a piece of cake! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, chec...
Zero to Hero Rowing Workout Plan: Row 28 = 30 minutes EASY ROW
March 19, 2024 09:14 - 40 minutes - 56.1 MBDid you know, the best workout for you is one that you only put in a low intensity? Row for 30 minutes at a low rate and pace, and build your foundation. Seriously, 30 minutes low and slow is one of the best workouts you can do for building you core fitness, building your mitochondria (google them) and helping your body to burn fat efficiently during the row. The only price you pay is the time you spend, and just trying to keep engaged for 30 minutes. And that's what I'm here for! 🌟...
Zero to Hero Rowing Workout Plan: Row 27 = 10 x 3 minutes TEMPO row
March 14, 2024 11:15 - 56 minutes - 77 MBRow at an intensity that you'd rather not, but you know you can! Hold that pace for 3 minutes, rest, then do it all again 10 times in total. A tempo/hard (but not max) intensity rowing workout 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣Row 27 = 10 x 3 minutes TEMPO row🚣 WARMUP: 5 minutes WORKOUT: 10 x 3 minutes with 90 seconds rest PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: ...
Zero to Hero Rowing Workout Plan: Row 26 = 3 x 10 minutes EASY ROW
March 11, 2024 09:50 - 42 minutes - 57.8 MBRow for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 26 = 3 x 10 minutes EASY ROW🚣 WARMUP: 4 minutes WORKOUT: 3 x 10 minutes with 60 second rests - at 20spm EASY ROW PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: Must be Easy ⁉ Don't be alarmed that I'm not on a Conce...
Zero to Hero Rowing Workout Plan: Row 25 = TABATA x 3 Sprint Workout
March 08, 2024 19:46 - 34 minutes - 47.6 MBRow at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 25 = TABATA TABATA TABATA🚣 WARMUP: 10 minutes WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more times PACE GUIDE: MAX EFFORT/RPE: 10/10 SPEECH: I couldn't even tell you my name ⁉ Don't be alarmed tha...
Zero to Hero Rowing Workout Plan: Row 24 = 30 mins Easy Row
March 06, 2024 08:11 - 39 minutes - 54.4 MBA low intensity row changing stroke rate every 3 minutes to keep it interesting. Build your fitness the easy way! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 24 = 30 mins Easy Row at 18/20/22 Strokes per minute🚣 WARMUP: 5 minutes WORKOUT: 30 mins Easy Row at 18/20/22 Strokes per minute PACE GUIDE: 2K+18-20 start - possibly 2 seconds faster with rate changes EFFORT/RPE: 5/10 SPEE...
Zero to Hero Rowing Workout Plan: Row 23 = 20 mins of Sprints
March 01, 2024 21:01 - 32 minutes - 44.5 MBNot the full 20 minutes, there's rests in there! But you're gonna be rowing fast in this one. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 23 = 20 mins of Sprints🚣 WARMUP: 5 minutes WORKOUT: 30 seconds easy, 30 seconds at max x 10 PACE GUIDE: Faster than 2K pace for the sprints EFFORT/RPE: 10/10 SPEECH: Not Easy! ⁉ Don't be alarmed that I'm not on a Concept2. The mach...
Zero to Hero Rowing Workout Plan: Row 22 = Easy 35 minute Row
February 27, 2024 09:37 - 40 minutes - 55.2 MBHow do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how! Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 22 = 35 minutes low intensity row🚣 WARMUP: Part of the main workout...
Zero to Hero Rowing Workout Plan: Row 21 = HARD! 4/3/2/1min x 3
February 22, 2024 10:22 - 47 minutes - 64.6 MBYou loved the last time we did 4/3/2/1 mins twice, didn't you? Well, let's add on another! You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: • Zero to Hero Rowing Plan - Introducti... 🌟 🚣 ROW 21 = 4/3/2/1mins x 3 with 90 seconds rest🚣 WARMUP: 4 minutes WORKOUT: 4 at 20spm / 3 at 24 / ...
Zero to Hero Rowing Workout Plan - Row 19 = 20 minutes of Speed!
February 20, 2024 11:19 - 32 minutes - 44.2 MBRow 30 seconds low rate power, 30 seconds high rate speed, with 30 seconds easy in between. This will row away some cobwebs! This rowing workout is designed to let you work on both aspects of speed generation - so make sure to hit both of them as hard as you can - and of course, with a good technique! ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke ra...
Zero to Hero Rowing Workout Plan: Row 20 = 30 mins inc. Squats!
February 20, 2024 11:16 - 39 minutes - 53.7 MBRow an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes! This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 19 = 20 minutes of speed!🚣 WARMUP: 4 minutes WORKOUT: ...
Zero to Hero Rowing Workout Plan - Row 18 = 3 x 11 minutes EASY ROW!
February 13, 2024 09:45 - 45 minutes - 63 MBHow often do you get great benefits from taking the easy route? Embrace this low intensity, easy row to increase your core fitness ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉ 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 18 = 3 x 11mins at 2...
Zero to Hero Rowing Workout Plan - Row 17 = 8 x 3 minutes HARD Tempo Rowing Workout!
February 07, 2024 19:24 - 46 minutes - 63.6 MBPut your grown up pants on, and row 8 x 3 minute intervals at a hard (but not max) pace in this awesome rowing RowAlong workout ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉ This is the first time we've really looked at holding pace repeatedly on the Zero to Hero plan. Which is why there's only 8 intervals, and you get 90 second...
Zero to Hero Rowing Workout Plan - Row 16 = 30mins at 20spm EASY ROW!
February 05, 2024 18:33 - 39 minutes - 54 MBDon't have a sad face when you see this row. Have a happy face! As it's an easy row, nothing taxing, just 30 minutes at a low intensity at 20spm. I know we all want to find the rowing workouts that tell us to go fast and bludgeon ourselves on the rowing machine - but you also need to build up your fitness. This is the row to do it. Trust me. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 16 = 30mins at...
Zero to Hero Rowing Workout Plan - Row 15 = 4/3/2/1mins x 2 (Easy to Max)
February 03, 2024 07:42 - 31 minutes - 43.4 MBRow 2 x 10 minute intervals which start quite politely - but then become a little rude by the end! Take 1 minute rest between rowing these 10 minute ramps. You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 15 = 4/3/2/1mins x 2 with 1 minute rest🚣 WARMUP: 4 minu...
Zero to Hero Rowing Workout Plan - Row 14 = 30 mins Easy with breaks
January 29, 2024 16:57 - 35 minutes - 49 MBHow do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice. The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 14: 30 minutes as 4 mins easy, 1 min easy x 6🚣 WARMUP: Incorporated into 30 minute row (rest 1 min a...
Zero to Hero Rowing Workout Plan - Row 12 = 20 minutes Slow to fast
January 27, 2024 10:33 - 29 minutes - 40.3 MBIncrease your speed and stroke rate 3 times over the course of an amazing 20 minute workout. Climb the ladder three times, increasing from 20 to 24 to 28 strokes per minute, and from 2K=18-20 to 2K+12 to 2K+5 pace. Slap on an extra 2 minutes to cool down, and that's 20 minutes done. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 12: 20 minutes at 20spm - at a low intensity🚣 WARMUP: 4 minutes WORKOUT: 2 mins a...
Zero to Hero Rowing Workout Plan - Row 13 = 20 mins Max and Easy
January 27, 2024 10:33 - 31 minutes - 43.3 MBRow with MAX power at 20spm for 1 minute. Take it easy for 1 minute. Do this ten times. Stop. You'll be a bit stronger and a bit faster after this workout! Keeping this row down to 20spm means you'll really feel the weight of the stroke as you put full force from your legs into each one. So make sure to get that technique singing! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 13: 20 minutes as 1 min max and 1 min easy...
Zero to Hero Rowing Workout Plan - Row 11 = 20 minutes Low Intensity
January 23, 2024 12:24 - 29 minutes - 40 MBYou love 20 strokes per minute rowing, right? Well, here's 20 minutes of it to build your fitness Not that this is a throwaway rowing workout. Out of all the rows you could do, these longer, slow rows are the most important. Use it to increase your fitness, burn some calories, and spend time working on being a better rower. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 11: 20 minutes at 20spm - at a low intensity🚣 WARMUP...
Zero to Hero Rowing Workout Plan - Row 10 = 15 minutes Easy/HARD
January 21, 2024 12:33 - 25 minutes - 34.4 MBShift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 10: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3🚣 WARMUP: 4 minutes WORKOUT: 15 mins - 2 mins / 20spm Low intensity then 3 minutes 24spm/Harder x 3 PACE GUIDE: 2K+18-20 then 2K+12-14 EFFORT/RPE: 5/10 then 7/10 SPEECH: Eas...
Zero to Hero Rowing Workout Plan - Row 9 - 15 minutes Easy
January 19, 2024 17:37 - 24 minutes - 33.1 MBContinue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 9: 15 mins - 20spm at a low intensity (5/10 Effort)🚣 WARMUP: 4 minutes WORKOUT: 15 mins - 20spm at a low intensity (5/10 Effort) PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: Easy (ish) ⁉ Don't be alarmed that I'm not on a ...
Zero to Hero Rowing Workout Plan - Row 8 - 12 minutes Low and High
January 17, 2024 21:54 - 21 minutes - 29.8 MBAdd a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 8: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4🚣 WARMUP: 4 minutes WORKOUT: 12 mins - 2 mins at 20spm / low intensity then 1 min at 30spm / High Intensity x 4 PACE GUIDE: 2K+18-20 then around 2K+2 or faster EFFORT/RPE: 5/10 ...
Zero to Hero Rowing Plan - Row 7: 12mins Easy to Fast Workout
January 15, 2024 09:06 - 20 minutes - 27.9 MBRow 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;) 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 7: 1 min Easy / 1 min Hard / 1 min HIGH x 4 (12 minutes in total)🚣 WARMUP: 5 minutes WORKOUT: 12 minutes: 1 min 20spm Easy / 1 min 24spm Hard / 1 min 28spm HIGH x 4 PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5 EFFORT/RPE: 5/10 then 7/10 then 9/...
Zero to Hero Rowing Workout Plan - Row 6: 10mins FAST and EASY
January 12, 2024 17:42 - 19 minutes - 26.9 MBHow do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 6: 10 minutes at Low Intensity for 30 sec then MAX Intensity for 30 sec x 10🚣 WARMUP: 5 minutes WORKOUT: 10 minutes: Alternate LOW and MAX intensity chunks of 30 seconds rowing PACE GUIDE: 2K+18-20 then around 2K Pace EFFORT/RPE: 5/10 then 9/10 SPEECH: It'l...
Zero to Hero Rowing Workout Plan - Row 5: 10 Minutes Easy Row
January 10, 2024 10:13 - 17 minutes - 23.9 MBThere's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensity You may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you ...
Zero to Hero Rowing Workout Plan - Row 4: 7 Minutes Easy + Power Stroke
January 08, 2024 11:35 - 15 minutes - 20.7 MBRow for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣 WARMUP: 4 minutes WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info) ...
Zero to Hero Rowing Workout Plan - Row 3 - 7 Minutes Mixed effort
January 05, 2024 10:47 - 16 minutes - 23 MBThe 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY! 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 3: 7 minutes as 2 min Easy then 1 min Faster x 2 🚣 WARMUP: 5 minutes WORKOUT: 7 minutes: 2 mins at 20spm / 1 min at 24spm x 2 PACE GUIDE: 2K+18-20 then 2K+10-12 (See below for 2K pace info) EFFORT/RPE: 5/10 then 7...
Zero to Hero Rowing Workout Plan - Row 2 - 5 Minutes Easy
January 03, 2024 10:03 - 12 minutes - 16.5 MBAnother 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, we'll add short power bursts by increasing your stroke rate. 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 2 - 5 minutes Low Intensity 🚣 WARMUP: 5 minutes WORKOUT: 5 minutes low intensity + short bursts of higher stroke rate PACE GUIDE: 2K+18-20 (See below for 2K pace info) E...
Zero to Hero RowAlong Workout Plan - Intro - then Row 1 (5 Minutes Easy)
January 01, 2024 14:00 - 19 minutes - 26.4 MBJust starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using. 🌟If you haven't watched my introduction to the plan, go here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣ROW 1 - 5 minutes Low Intensity🚣 ➔WARMUP = 5 minutes ➔WORKOUT = 5 minutes low intensity + short bursts of power ➔Pace Guide = 2K+18-20 (see below for 2K pace info) ➔Effort = 5/10 ➔Speech = You should be able to talk throughout ⁉You'll have noticed...
12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout
January 01, 2024 13:00 - 1 hour - 111 MBRow for 60 minutes, changing stroke rate and pace every 5 minutes. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid. Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24 ➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm 22spm 2-3 seconds faster than 20spm 24spm 2-3 seconds faster than 22spm ➔Effort = 5-...
12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout
January 01, 2024 11:30 - 44 minutes - 60.9 MBSprint for 45 seconds - 11 times, with 1 minute rest between each row 🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ Due to the intensity of this row, the warm up is 10 minutes long. ➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8 ➔Effort = 10/10 ➔Speech = Don't try - just breathe! ❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as h...
12 Rows of Christmas - 10 Power Fives - RowAlong workout
January 01, 2024 10:45 - 46 minutes - 64.3 MBDo a 30 minute row - but every 3 minutes, take 5 Power Strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ ➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs a...
12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout
December 30, 2023 09:55 - 52 minutes - 72.8 MBRow 3 x 9 minute intervals with 3 minute rests 🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ ➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10 ➔Speech = Getting tough ❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗ All of the 20spm rowing we've been doing through this series has been leading up to this - push...
12 Rows of Christmas - 7 minutes Sprinting RowAlong Workout
December 28, 2023 10:43 - 42 minutes - 58.1 MBRow fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest. 🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ ➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can! ➔Effort = 10/10 ➔Speech = Don't even try ❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗ I've ...
12 Rows of Christmas - 6 Even Splits - Rowing RowAlong workout
December 27, 2023 10:39 - 44 minutes - 61.2 MBA simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ ➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (Se...
12 Rows of Christmas - 5 x 10 Minute Intervals - RowAlong Workout
December 26, 2023 11:38 - 1 hour - 96.7 MBRow 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration. ➔Speech = Comfortable ❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes...
12 Rows of Christmas - 4 Power Strokes - RowAlong Workout
December 25, 2023 08:45 - 46 minutes - 64.5 MBRow for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes. 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️ ➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace ➔Effort = 5-6/10 (more for the power strokes) ➔Speech = Comfortable ❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really on...
12 Rows of Christmas - 3 TABATA 's - HISS / HIIT Workout
December 24, 2023 08:25 - 41 minutes - 56.9 MBRow 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 controlled, so still proper technique and strokes - but put everything you can into this. I ...