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
Ep185 - RowAlong 1000m Plan - Week 3 Session 1 - 12 x 1 minute FAST!
September 06, 2022 16:38 - 59 minutes - 82.1 MBWith 90 seconds rest between each interval, you should be able to hit this one hard, and keep the pace up throughout. 🚣12 x 1 minute with 90 seconds rests 🚣♀️ ➔Pace Guide = Aim for 1K rate and pace - or faster. You're looking to be faster than the average pace in W2S1 of the 1K plan, but don't fly and die either!!➔Effort = 10/10➔Speech = Just breathe and Row Along!! ❗ It won't feel this way, but 90 seconds is actually a luxury for this session. It will let you recover enough to be able...
Ep184 - Talking with Pamela Rose about Protecting Energy Levels (Row while listening)
September 04, 2022 11:43 - 39 minutes - 54.5 MBI talk to Pamela Rose - a Fatigue Coach who has helped hundreds of people help themselves through their recoveryFrom the signs to look out for to tips to keep you on track, there's a lot to learn in this 40 minute chat. If you're looking for something to listen to while Rowing, load up a 40 minute row, and just do a low intensity low stroke rate (20spm / 2K+20) and let this chat sink in. We come at energy from two different sides of the equation. As a Rowing Coach, I deal with people who ...
Ep183 - RowAlong 1000m Plan - Week 2 Session 5 - 4 x 2 minutes FAST!
September 03, 2022 08:06 - 42 minutes - 58.8 MBThis isn't just for the 1K Plan rowers. Anyone will love this hard and fast row - pushing more power into the machine at increasing stroke rates. 🚣2 minutes x 4 at 26/28/30/32spm with 3 minute rests 🚣♀️ ➔Pace Guide = MAX POWER that you can achieve - bearing in mind you've got four intervals to do. Don't under pace - but don't fly and die either!!➔Effort = 10/10➔Speech = Just breathe and Row Along. For once, even I shut up!! ❗ We've worked on higher rate, we've worked on higher power....
Ep182 - RowAlong 1000m Plan - Week 2 Session 4 - 3 x 12 mins EASY!
September 02, 2022 07:00 - 52 minutes - 72.1 MBMy camera stopped recording 1 minute into the proper video for this. So I've had to make a quick 'filler' version. 🚣Row for 36 minutes - 12 min chunks. 20/18/20spm 🚣♀️ So don't listen to what I say about pace on the video. Just row the session at 20/18/20 and at 2K+18/20/18➔Effort = 5/10➔Speech = Comfortable ❗ Once I've completed the plan, I'll come back and remake this properly. It's the downside to just setting up the camera and rowing, unable to check! ❗ 🚥Either use Ergzone to pre...
Ep181 - RowAlong 1000m Plan - Week 2 Session 3 - 20 x 1 minute - HARD!
September 01, 2022 19:03 - 1 hour - 87.7 MBPush the power in as hard as you can for 1 minute, 20 times in this power building rowing machine workout.🚣20 x 1 minute with 1 minute rests at 24 strokes per minute🚣♀️ ➔Pace Guide = Aim for 2K pace or faster as the average➔Effort = 10/10➔Speech = Just breathe! ❗ Get the connection from your feet to your hands nice and strong, and get that power into the rowing machine. You'll be surprised what you're capable of. The 1 minute rests should be enough that you can keep the pace up throughou...
Ep180 - RowAlong 1000m Plan - Week 2 Session 2 - 3 x 12 minutes EASY
August 31, 2022 10:43 - 1 hour - 89 MBBuild up your fitness and technique by slowing it down and keeping a low intensity🚣12mins x 3 with 2:30 rests at 18 strokes per minute🚣♀️ ➔Pace Guide = 2K+20 or slower (see below for 2K pace info)➔Effort = 4-5/10➔Speech = Comfortable - then gasping for air by the end! ❗ If you're rowing the 1K plan, yesterday should have taken it out of you. And W2S3 that comes after this one will also take it out of you. So give your body the chance to recover while building your fitness and your rowi...
Ep179 - RowAlong 1000m Plan - Week 2 Session1 - 10 x 1 minutes HARD
August 30, 2022 09:52 - 43 minutes - 59.3 MBIf you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout 🚣1 minute x 10 with 1 minute rests🚣♀️ ➔Pace Guide = 1K Pace (or average pace of W1S1)➔Effort = 10/10➔Speech = Don't waste your breath. Just breathe! ❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end of Interval 1. That's why you can use the average pace from W1S1 or W1S5 as your target here, and see if you can row faster...
Ep178 - RowAlong 1000m Plan - Week 1 Session 5 - 2 x 3 minutes - BRUTAL!!!
August 28, 2022 09:56 - 50 minutes - 69.7 MBIt's only 6 minutes of actual rowing, but it'll work you hard if you row it fast enough! 🚣2 minutes x 3 with 4 minute rests 🚣♀️ ➔Pace Guide = 1K Rate and Pace (or average from W1S1)➔Effort = 10/10➔Speech = I don't even talk much in this one!!! ❗ The key to this row is to get the intensity up from the start. You don't want to fly and die, and burn out before the end - but you want to pace this row so you're putting everything into it. Then use the 4 minutes to recover for the next intercv...
Ep177 - RowAlong 1000m Plan - Week 1 Session 4 - 35 minutes fitness booster
August 26, 2022 07:27 - 1 hour - 85.8 MBKeep the pace down on this easy 35 minute row. Part of the 1000m plan, but it's great for anyone, anytime. 🚣35 minutes at 18 strokes per minute 🚣♀️ ➔Pace Guide = 2K+22 or slower (see below for 2K pace info)➔Effort = 5/10➔Speech = Comfortable ❗ Keep the pace of this row low and slow. Use it to recover if you've just done a tough session (like the 1K plan's Week 1 Session 3 row) or just to build up your fitness. Improve your ability to last longer by improving your cardio foundation ❗ 🚥E...
Ep176 - RowAlong 1000m Plan - Week 1 Session 3 - 20 x 1 minute MAX POWER!
August 25, 2022 08:36 - 1 hour - 90 MBAlthough this is Week 1 Session 3 of the 1K plan, this is a great power row for ANYONE, ANY TIME! 🚣20 x 1 min at 20spm with 1 min rests🚣♀️ ➔Pace Guide = MAX POWER !➔Effort = 10/10➔Speech = Don't talk. Focus on the row! ❗ Get the connection between your legs and the handle right, and row as fast as you can while capping the stroke rate at 20 strokes per minute. Can you keep the pace the same all the way? Just make sure to put EVERYTHING into each stoke. ❗ 🚥Either use Ergzone to pre-prog...
Ep175 - RowAlong 1000m Plan - Week 1 Session 2 - 4 x 10 minutes
August 24, 2022 06:29 - 1 hour - 95.9 MB🚣4 x 10 minutes with 2 minute rests - 18/20/18/20spm🚣♀️ ➔Pace Guide = 18spm at 2K+20 - 20spm 2 seconds faster➔Effort = 18spm at 5/10➔Speech = Comfortable ❗ Keep the pace low and slow, and let your tank of fuel build up. Don't worry if it feels a little tougher as you go through the workout. Keep to the pace guide. ❗ 🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA1K - W1S2) or set 10 minute intervals with 2 minute rests, or 36...
Ep174 - RowAlong 1000m Plan - Week 1 Session 1 - 8 x 1 min FAST!
August 23, 2022 07:27 - 47 minutes - 65.8 MBGo fast and try to hold your pace and stroke rate for 1 minute 8 times in this RowAlong workout 🚣8 x 1minute with 1 minute rests 🚣♀️ ➔Pace Guide = 1K Rate and Pace➔Effort = 9-10/10➔Speech = Don't talk. Just breathe! ❗ The point is to go as fast as you can, but not fly and die. You need to pace this fast, but also so you can get through all 8 intervals. It's ok if you fade during the interval, but you shouldn't go so hard that you can't even start the next one! ❗ Once you've finished, t...
Ep173 - RowAlong 1000m Plan - Week 1 Session 0 - Introduction Row
August 22, 2022 09:46 - 57 minutes - 78.6 MBRow Along with me and build your fitness before the tougher workouts start for this 1K plan 🚣30 minutes steady state low intensity - I suggest at 18spm🚣♀️ ➔Pace Guide = 2K+20 (see below for 2K pacing info)➔Effort = 5/10➔Speech = Comfortable ❗ This is an introduction to the 1K plan - so I'll take you through a 30 minute steady, low intensity row while I discuss the plan, talk about technique, and importantly - I'll explain why we're rowing at a low intensity if the point is to row 1000m ...
Ep 172 - 5K Rowing Plan - Week 5 Session 5 - 3 x 12 mins
August 14, 2022 10:32 - 53 minutes - 73.5 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 5 is 3 x 12mins with 2 min rests 🚣♀️ Row Each 12 minute interval as:6min at 18spm / 2K+20 (5K+15)4min at 22spm / 2K+16 (5K+11)2min at 26 spm / 2K+9 (5K+4) Effort Guide = 6-8Speech = Not constant - but should be ok ❗ This is a solid MID workout. You'll feel it's nice and easy to start because of the 6 mins at 18spm - but by the time you get through the next 6 minutes - and then fa...
Ep 171 - 5K Rowing Plan - Week 5 Session 4 - 2 x 19mins (varied)
August 12, 2022 10:31 - 51 minutes - 70.3 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 4 is 2 x 19mins (varied) with 1:30 rest 🚣♀️ Each 19 minute interval will be rowed as: 4min at 18spm / 2k+20 (5K+15) pace3min at 20spm / 2k+28 (5K+13) 2min at 22spm / 2k+16 (5K+11)1min at 24spm / 2K+12 (5K+7)2min at 22spm / 2k+16 (5K+11)3min at 20spm / 2k+28 (5K+13) 4min at 18spm / 2k+20 (5K+15) Effort Guide = 5-6Speech = Comfortable (Apologies that I lose my voice though!!!) ❗ ...
Ep 170 - 5K Rowing Plan - Week 5 Session 2 - 30 mins 18spm
August 10, 2022 10:29 - 43 minutes - 59.1 MB🚣 Week 5 Session 2 is 30 minutes at 18spm 🚣♀️For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan Pace Guide = 5K+15-17 (2K+20-22) Effort Guide = 5-6Speech = Comfortable ❗ After session 1 - and with the upcoming Session 3 - PLEASE PLEASE don't push this session. Keep it at a very bottom tier. The moment you start to feel taxed by this at all, drop back a second in your pace. This is meant to help you recover, to build you base fitness - it's not m...
Ep 169 - 5K Rowing Plan - Week 5 Session 1 - 2 x 10 mins at 5K Tempo
August 08, 2022 10:29 - 35 minutes - 48.5 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 5 Session 1 is 2 x 10 mins with 3 min rests at 5K Stroke Rate 🚣♀️ Pace Guide = 5K+1-3 (2K+6-8)Effort Guide = 7-8 Speech = Not constant Interval 1 - 5K +3 (2K+8) to keep MID TIER / Interval 2 - Faster only if still MID TIER ❗ Like it says above - the important thing is to keep this a MID TIER workout. Remember. MID means HARD! But not maximum. So pace this so you'll be pushed, you'll be br...
Ep 168 - 5K Rowing Plan - Week 4 Session 5 - 3 x 8mins Speed Ramp
August 06, 2022 10:27 - 42 minutes - 58.4 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is 3 x 8 minute with 2:30 rests 🚣♀️ But rather than a straight 8 minutes, this is how you'll row each interval: 6 minutes at 24spm / 2K+12 (5K+7)1 minute at 26spm / 2K+9 (5K+4)1 minute at 28spm / 2K+5 (5K pace) Repeat this for the second interval, but in the third - if you want to go max pressure for that last 28spm minute, then fill your boots. Go for it. Effort Guide = 7-8 (w...
Ep 167 - 5K Rowing Plan - Week 4 Session 4 - 5 x 8mins
August 04, 2022 10:25 - 57 minutes - 79 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣♀️ Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm - 2 sec faster for 22spmEffort Guide = 5-6Speech = Mostly comfortable (the 22 may be slightly tougher) ❗ A nice bumpy BOTTOM tier row. The 22spm section will obviously be slightly harder than the 18 that you start at - and the fact that you'll be rowing for a total of...
Ep 166 - 5K Rowing Plan - Week 4 Session 3 - 5 x 4mins
August 02, 2022 10:24 - 49 minutes - 68.1 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 4 is 5 x 4mins with 3 min rests 🚣♀️ Pace Guide = 5K Pace (Around 2K+5)Effort Guide = 9-10 Speech = Very tough ❗ This is a proper TOP tier workout. It's around the amount of total time you might do a 5K at (+/- a couple of minutes) ❗ You'd think that the 3 minute rests are luxurious as such. But you're rowing at your average 5K time, which should be faster than you'd do most of ...
Ep 165 - 5K Rowing Plan - Week 4 Session 2 - 30 mins 20spm
July 31, 2022 10:23 - 42 minutes - 57.9 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 2 is 30 mins at 20spm 🚣♀️ Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6Speech = Comfortable ❗ Please please PLEASE keep this at a BOTTOM tier. Even if you have to back off 4 seconds to keep it simple, I want this to be bottom. Session 1 was tough - session 3 is a TOP tier, and this NEEDS to be a bottom tier. DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! ❗ As always, follo...
Ep 164 - 5K Rowing Plan - Week 4 Session 1 - 8 x 3mins
July 29, 2022 10:21 - 46 minutes - 63.8 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣♀️ Pace Guide = 2K+6-8 (5K+1-3)Effort Guide = 7-8 Speech = Not constant ❗ This is a MID workout that with ambitions to be a TOP. It exposes you to intensity through the 3 minute intervals. But the 1:30 rest will let you recover well enough for the next. That said, if you don't stick to the pace guide, you'll slip into TOP t...
Ep 163 - 5K Rowing Plan - Week 3 Session 5 - 20mins at 24spm
July 27, 2022 10:20 - 30 minutes - 42.2 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 5 is 20 mins at 24 strokes per minute 🚣♀️ Pace Guide = 2K+12 (5K+7)Effort Guide = 6-7 Speech = Not constant - but easier than most MID workouts ❗ Where session for was a tougher BOTTOM workout, this MID workout in Session 5 is on the easier side. So they balance each other out. The 2K+12 pace for this is what still slips it into a MID workout - but at only 20 minutes, it shouldn't...
Ep 162 - 5K Rowing Plan - Week 3 Session 4 - 30mins at 18/22/24spm
July 25, 2022 10:19 - 41 minutes - 57.2 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣♀️ Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec fasterEffort Guide = 5-7 Speech = Comfortable ❗ This is one of the rare occasions where a BOTTOM tier workout has moments of feeling like a MID tier. But as you roll from the 24spm back into the 18spm again, it returns to a BOTTOM...
Ep 161- 5K Rowing Plan - Week 3 Session 3 - 20 x 1min MAX
July 23, 2022 10:17 - 52 minutes - 71.7 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣♀️ Pace Guide = MAX POWER each strokeEffort Guide = 9-10/10Speech = Not constant ❗ This is a power overload session. I don't usually tell you to push the low rate stuff, but this is the exception - we're building power today - so go as hard as you can with every stroke at 20 strokes per minute ❗ It's important that you do this safely. Make s...
Ep 160 - 5K Rowing Plan - Week 3 Session 2 - 30 mins with Power Strokes
July 21, 2022 10:16 - 40 minutes - 55.1 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 2 is 30mins at 20spm with 1 power stroke every minute 🚣♀️ Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6Speech = Comfortable ❗ There's just a little spice to the usual 30 minutes at 20spm with this workout. On every minute marker, you'll do one 'Power Stroke' - a stroke at full pressure, and full pull ❗ The important thing here is to concentrate on that one stroke to get the...
Ep 159 - 5K Rowing Plan - Week 3 Session 1 - 5 x 5mins
July 19, 2022 10:14 - 44 minutes - 61.5 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 3 Session 1 is 5 x 5mins at 5K stroke rate (28spm for me) 🚣♀️ Pace Guide = 5K + 1-3 - (around 2K+6-8)Effort Guide = 7-8 Speech = Not constant ❗ This is a solid MID workout that adds to the intensity levels that we've been going through in week 1 and week 2. It's time to add a bit of intensity (this session) and a bit of power (session 3) this week If you don't stick to the pace guide, you...
Ep 158 - 5K Rowing Plan - Week 2 Session 5 -10/4/10/4mins
July 17, 2022 10:12 - 45 minutes - 62.9 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 5 is 10min/4/10/4min at 20/24/20/28spm 🚣♀️ Pace Guide = 2K + 18 / 12 / 18 / 6Effort Guide = 7-8 out of 10Speech = Not constant ❗ This is a slap bang in the middle MID tier workout. The first 10 minutes will feel like a BOTTOM - then you'll spice it up a bit - then it'll be back down to 10 minutes feeling BOTTOM - then the finish will slip this into a MID workout. So it's not one...
Ep 157 - 5K Rowing Plan - Week 2 Session 4 - 30 mins at 18/20spm
July 15, 2022 10:11 - 40 minutes - 55.3 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣♀️ Pace Guide = 2K+20-22 / 18-20 (5K+15-17 / 13-15)Effort Guide = 5-6Speech = Comfortable ❗ DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! I say it so much now, I'm selling a T-shirt on the Rowalong.com website with that on it. Seriously. After Session 3's intensity, this is a body-flusher. Use this row to re energise yo...
Ep 156 - 5K Rowing Plan - Week 2 Session 3 - 10 x 2:30
July 13, 2022 10:10 - 55 minutes - 76.5 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 3 is 10 x2:30 with 1:15 rests at 5k stroke rate 🚣♀️ Pace Guide = 2K+5 (5k pace)Effort Guide = 9.5-10/10Speech = Tough ❗ This is a TOP TOP workout. make sure to start at the pace suggested. Increase for the last five intervals if you can! I know I couldn't!! Apologies for all the heavy breathing!! ❗ 🚥If you want to programme your monitor as a 10 x 2:30 interval workout - remember...
Ep 155 - 5K Rowing Plan - Week 2 Session 2 - 3 x 13mins
July 11, 2022 10:09 - 52 minutes - 71.7 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 2 is 3 x 13minutes with 90 second rests 🚣♀️18spm then 20spm then 18spm Pace Guide = 2K+20-22 / 18-20 / 20-22Effort Guide = 5 to 6 Speech = Comfortable ❗ This is just an normal, meat and potatoes bottom tier row. The most remarkable thing about this row is the amount of time I talk for at the end wrap up! ❗ Frustratingly, the screen capture software I use to capture the ErgZone d...
Ep 154 - 5K Rowing Plan - Week 2 Session 1 - 7 x 4mins
July 09, 2022 10:07 - 56 minutes - 77.5 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 2 Session 1 is 7 x 4minutes at 28spm with 2:30 rests 🚣♀️ Pace Guide = 2K+ 6 to 8 (5K+ 1 to 3)Effort Guide = 7-8 (will end closer to 9)Speech = Not constant ❗ This is a solid MID workout that will feel HARD - but that's the point of a MID - it'll feel hard, but not MAX. But 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 supr...
Ep 153 - 5K Rowing Plan - Week 1 Session 5 - 4 / 2 / 4 mins x 3
July 07, 2022 10:06 - 47 minutes - 64.5 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1 Session 5 is 4/2/4 min - rest 2:30 - repeat 2 more times 🚣♀️ 4mins done at 20spm2mins done at 28spm4mins done at 20spm Pace Guide = 2K+16 / 6 / 16 (5K + 11 / 1 / 11) Effort Guide = 6-8Speech = Not constant ❗ This is a MID tier workout with a sting. The 2 mins at 28 spm will be what makes this a hard workout. The 20spm at 2K+16 in itself isn't hard - but the change down from the 2 minute...
Ep 152 - 5K Rowing Plan - Week 1 Session 4 - 2 x 20 mins
July 05, 2022 10:03 - 52 minutes - 71.9 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 1 Session 4 is 20 minutes at 22spm (2 minute rest) 🚣♀️ Pace Guide = 2K+16 to 18 (5K+11 to 13)Effort Guide = 5-6Speech = Comfortable ❗ A long, slow bottom tier workout. The important thing here is NOT to push the pace. If anything, I'd rather you went slower to it felt very comfortable, and you make sure you complete it without pushing yourself. ❗ Breaking it up into two chunks will help i...
Ep 151 - 5K Rowing Plan - Week 1 Session 3 - 12 x 2mins
July 03, 2022 10:02 - 46 minutes - 64.1 MBFor full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/500om-plan 🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣♀️ Pace Guide = 5K pace or better (2K+5-6)Effort Guide = 9-10/10Speech = Not a lot! ❗ This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6 ❗ The point of this workout is that it will feel tough. Don't shy away...
Ep 150 - 5K Rowing Plan - Week 1 Session 2 - 4 x 10 mins at 18/20/18/20
July 01, 2022 10:00 - 52 minutes - 71.4 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Week 1 Session 2 is 4 x 10 mins at 18/20/18/20spm with 90 sec rests. 🚣♀️ Pace Guide = 2K+20/18 (5K+15/13)Effort Guide = 5-6 Speech = Comfortable ❗ A simple low rate / slow interval row to build your base fitness. As such, there's no warm up on this one - so do some light rowing while i go through the description if you're missing a warm-up ❗ DO NOT push the pace faster than the guide here. It's...
Ep 149 - 5K Rowing Plan - Week 1 Session 1 - 6 x 4 mins at 28spm with 2 min rests
June 29, 2022 09:54 - 47 minutes - 64.8 MBFor full information about the 5K RowAlong Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Week 1 Session 1 is 6 x 4 mins at 28spm with 2 min rests. 🚣♀️ Pace Guide = 2K+6-8 (5K+1-3)Effort Guide = 7-8 (will end closer to 9.5-10/10)Speech = Not constant ❗ This is a solid MID workout. If you're unsure of the pace range, start at the bottom end and try to go faster. ❗ 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 ...
Ep 148 - 5K Rowing Plan - Prologue - 40mins at 20spm
June 27, 2022 18:00 - 55 minutes - 75.8 MBFor full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan 🚣 Prologue Workout - 40mins at 20spm. 🚣♀️ Pace Guide = 2K+18-20 (5K+13-15)Effort Guide = 5-6 Speech = OK Cards on the table. I messed up and recorded this as Workout 1. It wasn't until I was done that I remembered W1S1 was a MID Tier workout - not a bottom tier!! Which is why I've called this a Prologue. It kind of makes sense anyway, as I go right to the beginning in terms of assuming you've nev...
Ep 147 - Introduction to the 5K Indoor Rowing Plan, plus the Importance of Baseline Testing
June 27, 2022 09:52 - 9 minutes - 12.7 MBI'm about to start uploading the audio from the 5000m Rowing Plan I made back in September 2020. This is a quick introduction to it, including a quick chat about the importance of baseline testing. It's only 8 minutes or so long, so you may want to strap in and do a slow row while you listen to it. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
Ep 146 - 5/4/3/2/1/2/3/4/5 min Rowing Workout - ”The Wringer”
June 23, 2022 10:33 - 47 minutes - 65 MBRow 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me. 🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣♀️ Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again. ❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace. Goi...
Ep 145 - 30 mins plus 30 seconds calorie burner
May 31, 2022 18:34 - 49 minutes - 67.3 MBStrap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout 🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣♀️ ➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace)➔Effort = 5/10 - 10/10➔Speech = Comfortable - And the sprint is short, so not too bad. ❗ These 30 minutes at 20spm rows are perfect for working on technique, rythm and flow - and also for just letting your body burn a bunch of calories. But ...
Ep 144 - 30 minute RowAlong looking at speed generation
May 24, 2022 08:20 - 56 minutes - 77.4 MBSpeed comes in two ways - work on them in this simple but sweaty 30 minute row Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 28 strokes per minute - find a natural paceRow 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace) Row 1 minute at 20 strokes per minute - Match the 28spm pace(see below if you're wondering what I mean about 2K training pace) So what this does is let you see how you can go faster either by increasing stroke ra...
Ep 143 - A Sting in the Tail - Rowing Machine Workout
May 09, 2022 07:55 - 1 hour - 82.5 MBRowAlong with me at a fitness building pace, then go fast! 🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣♀️ ➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5 ➔Effort = 5-6/10 - then 9/10➔Speech = Comfortable - then tougher - but only for 1 minute ❗ There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your technique and flow on the machine. But then the 28spm lets you spread your wings and go fast. So for...
Ep 142 - 30 Minute Rowing Workout - The Narcissist edition.
May 01, 2022 06:37 - 45 minutes - 62 MBRowAlong with me in this 30 minute fitness builder, while I RowAlong with myself! ➔Pace Guide = 2K+18 pace➔Effort =5-6/10➔Speech = Comfortable ❗ This is a simple fitness building workout. But this time, I wanted in on the action - so I loaded up an older RowAlong video, and Rowed along with myself. So the audio from the main session is from a video I made 2 years ago. It'll make sense when you do it... ❗ 🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and ...
Ep 141 - 20 minute Rowing Workout - Slow and Fast - Love and Hate
April 29, 2022 06:40 - 37 minutes - 51.6 MBGo as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout ➔Pace Guide 1 minute at 20spm / 2K+18 pace (5-6/10)1 minute at 20spm MAX EFFORTRepeat 10 times (No rests) ❗ This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates. ❗ 🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the ...
Ep 140 - 3/2/1min x 5 Rowing Workout
April 24, 2022 10:49 - 58 minutes - 80.5 MBHit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout 🚣5 x 6 minutes with 2 minute rests 🚣♀️ ➔Pace Guide3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort) ➔SpeechEasyHarderTough ❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push...
Ep 139 - 20 Minute Build Me Up Rowing Workout
April 12, 2022 07:18 - 34 minutes - 47.8 MBAre you new to rowing, or coming back from injury? This 20 minute RowAlong will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣♀️ ➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. ➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor ro...
Ep 138 - 15 Minute Build Me Up Rowing Workout
April 11, 2022 07:18 - 30 minutes - 41.5 MBAre you new to rowing, or coming back from injury? This 15 minute row will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣♀️ ➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times. ➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts is all about increasing the amo...
Ep 137 - 12 Minute Build Me Up Rowing Workout
April 10, 2022 07:18 - 27 minutes - 37.6 MBAre you new to rowing, or coming back from injury? This 12 minute row will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 12 minute Row / 2:15 cool down. 🚣♀️ ➔Pace Guide = Row 2 minutes at 20spm then 1 min at 28spm x 4➔Effort = 6/10 then 8/10 effort scale➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts is all about increasing the amount of time you can manage to row for. So make sure to pu...
Ep 136 - 10 Minute Build Me Up Rowing Workout
April 09, 2022 07:18 - 24 minutes - 33.7 MBAre you new to rowing, or coming back from injury? This 10 minute row will help build up your fitness as part of my Build Me Up series. 🚣2 Minute warmup / 10 minute Row / 2:14 cool down. 🚣♀️ ➔Pace Guide = Start at the same intensity as in the previous workouts. But descrease speed for the 20spm and increase for the 28spm (see below for more about this).➔Effort = 6-8/10➔Speech = Comfortable - may be a little tougher for the 28's. ❗ This Build Me Up series of indoor rowing workouts is all...