RowAlong - Indoor Rowing Workouts
463 episodes - English - Latest episode: about 1 month 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
Ep 7 - 8 x 2mins at 30spm - RowAlong
October 12, 2020 19:35 - 39 minutes - 53.6 MBTOP 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, usual chatter during the rest periods! Keep up with the sound of my stroke for stroke rate alon...
Ep 6 - 4min plus 1 min x 4 - Indoor Rowing Workout
October 11, 2020 08:37 - 35 minutes - 49.1 MBTOP 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. DO NOT BACK OFF. This session only works if you hold your target. Backing off will not help you g...
Ep 6 - 4min plus 1 min x 4 - RowAlong
October 11, 2020 08:37 - 35 minutes - 49.1 MBTOP 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. DO NOT BACK OFF. This session only works if you hold your target. Backing off will not help you g...
Ep 5 - 6 min decreasing intervals - RowAlong
October 10, 2020 19:34 - 1 hour - 89.8 MBTOP 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 whatever stroke rate gets you to go faster. Just do not slow down! Go to www.rowalong.com for...
Ep 5 - 6 min decreasing intervals - Indoor Rowing Workout
October 10, 2020 19:34 - 1 hour - 89.8 MBTOP 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 whatever stroke rate gets you to go faster. Just do not slow down! Go to www.rowalong.com for...
Ep 4 - 30 x 1 minute - RowAlong at 20spm
October 09, 2020 17:39 - 49 minutes - 68.1 MBANY 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 enough to give you a rest - what they're there to do is to give you a chance to refocus your mind...
Ep 4 - 30 x 1 minute - RowAlong at 20spm - Indoor Rowing Workout
October 09, 2020 17:39 - 49 minutes - 68.1 MBANY 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 enough to give you a rest - what they're there to do is to give you a chance to refocus your mind...
Ep 3 - 60 mins RowAlong at 26spm with Power Strokes - Indoor Rowing Workout
October 09, 2020 16:48 - 1 hour - 87.9 MBMID 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 way through. I sure could. ❗ This is a MID workout that as long as you keep putting in the ...
Ep 3 - 60 mins RowAlong at 26spm with Power Strokes
October 09, 2020 16:48 - 1 hour - 87.9 MBMID 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 way through. I sure could. ❗ This is a MID workout that as long as you keep putting in the ...
Ep 2 - 4 x 10 minutes - RowAlong at 24 strokes per minute
October 07, 2020 15:02 - 53 minutes - 97.6 MBMID 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 MID tier. ❗ No matter what pace you pick, stick with it. Don't back off if you went for +12...
Ep 2 - 4 x 10 minutes - RowAlong at 24 strokes per minute - Indoor Rowing Workout
October 07, 2020 15:02 - 53 minutes - 97.6 MBMID 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 MID tier. ❗ No matter what pace you pick, stick with it. Don't back off if you went for +12...
Ep 1 - 8 x 5 minutes - RowAlong at 24 strokes per minute
October 04, 2020 10:18 - 56 minutes - 130 MBMID Tier Workout 8 x 5mins with 1 min rests at 24spm Pace Guide = 2K+12-13 Effort Guide out of 10 = Starts 6 ends 8 Speech = You'll be able to talk, but not constantly. ❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. And as I discovered, if you do it in the heat, you get top quick too! ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to con...
Ep 1 - 8 x 5 minutes - RowAlong at 24 strokes per minute - Indoor Rowing Workout
October 04, 2020 10:18 - 56 minutes - 130 MBMID Tier Workout 8 x 5mins with 1 min rests at 24spm Pace Guide = 2K+12-13 Effort Guide out of 10 = Starts 6 ends 8 Speech = You'll be able to talk, but not constantly. ❗ This is a solid MID workout. If you don't stick to the pace guide, you'll slip into TOP tier for it. And as I discovered, if you do it in the heat, you get top quick too! ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to con...