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 49 - 90 minute RowAlong - 20/24spm changing every 6 mins
January 29, 2021 10:53 - 1 hour - 146 MBStrap into whatever Indoor Rowing Machine you use - and get ready to burn a LOT of calories and sweat a lot while you join me for a 90 minute RowAlong. BOTTOM / MID / TOP Tier Workout - You effort changes with your starting pace Row 20spm for 6mins at 2K+18-22 Row 24spm for 6mins at 2K+12-15Repeat until end. Start on the slower end of the pace guide for an easier / fitness 'engine building' row - start on the faster end of the pace guide for performance gains. Apart from the first 20sp...
Ep 48 - 85 minute row 7/6/5/4/3/2/1(30) x 3
January 25, 2021 16:35 - 1 hour - 140 MBBOTTOM / MID / TOP tier workout - depends on your start pace for this 85 minute RowAlong Row the 85 minutes like this: 7mins at 18spm and 2K+20-24 6mins at 20spm and 2 seconds faster 5mins at 22spm and 2 seconds faster 4mins at 24spm and 2 seconds faster 3mins at 26spm and 2 seconds faster 2mins at 28spm and 2 seconds faster 1mins at 30spm and 2 seconds faster Then 30 seconds - either stopped, and taking a rest - or just light recovery rowing - or start at the 18spm pace you did before. The...
Ep 47 - 80 minute Row - 18/20/22/24spm
January 18, 2021 16:31 - 1 hour - 128 MBBOTTOM to MID Tier Workout (Depends on your pace) Start at 18spm for 8 mins - then go to 20spm for 8 mins. Repeat these two splits, then row 4 mins at 22spm and 4 mins at 24spm. Repeat all of this - and that's 80 mins done. Sounds complicated, but in reality - it's not really, and it sure does make 80 minutes fly by! Pace Guide: 18spm at 2K+20-22 20spm at 2K+18-20 22spm at 2K+14-16 24spm at 2K+12-14 Effort = 5-7/10 Speech = Comfortable ❗ If you want a tough workout to train for a 30min / ...
Ep 46 - 75 mins - 18/20/24spm (change every 5 mins) Rowing Machine Workout
January 14, 2021 18:35 - 1 hour - 122 MBBOTTOM to MID Tier Workout (Depends on your pace) Pace Guide = 18spm 2K+20-22 / 20spm 18-20 / 24spm 12-14 Effort = 5-7/10 Speech = Comfortable If you stick to the slower end of the pace guide here, it should fluctuate from a BOTTOM to a MID tier workout by the time you get to the end of the 24's, but then you get back to the BOTTOM 18spm 5 minutes again, so this can be very manageable - even at the 75 minutes duration. If you go on the faster end of the pace guide, it's great training for a...
Ep 45 - 70 minute Round Trip Rowing Workout
January 11, 2021 11:52 - 1 hour - 109 MBBOTTOM to MID Tier Workout (It all depends how you want to pace it) There's no warmup before this workout, as the first part of it incorporates a 'living' warmup. It's a 70 minute row, broken into sections. You 'row out' through a series of splits, then 'row home': 10 min at 18spm - start 2K+24 - build to 2K+20 5 min at 24spm - 2K+12 5 min at 18spm - 2K+20 5 min at 26spm - 2K+9 5 min at 18spm - 2K+20 1min at 28spm - 2K+5 / 4 min at 18spm - 2K+20 (Do this 1min/4min another 3...
Ep 44 - 65 min rate ladder
January 05, 2021 09:49 - 1 hour - 107 MBBOTTOM to MID Tier Workout 🚣 65 minute stroke ladder 🚣♀️ 18/20/22/24/26/24/22/20/18/20/22/24/26spm Pace Guide = Start at 2K+20-22 then 2sec faster for each rate increase (a bit faster if you want it to be tougher) Effort = 5-7/10 Speech = Comfortable - mabe tough during the 26spm ❗ This is another 'choose your own adventure'. If you want to have a good workout, but not make it too high end, start at 18spm, and increase 2 seconds per rate increase. If you want it to be tougher, then start a...
Ep 43 - 60 minutes at 24spm
January 02, 2021 13:30 - 1 hour - 102 MBYou Choose your Tier Workout 🚣 Row for 60 minutes at 24spm 🚣♀️ Bottom Tier Pace Guide = 2K+18-20 Mid Tier Pace Guide = 2K+15-16 Top Tier Pace Guide = 2K+10-12 or faster Effort = 5-6/10 Speech = Comfortable HR MAF = 180-age HR % = between 65 and 75% maxHR Pace this for the kind of session you would like. So you can do this once as a Bottom tier, then come back another time and do it at a MID tier, and then again for more of a time-trial approach as a top tier, where you'll be loading t...
Ep 42 -55 minutes at 20spm with power strokes every 5 mins
December 24, 2020 13:04 - 1 hour - 94.8 MBBOTTOM Tier Workout Row 55mins at 20spm - take 5 power strokes every five minutes Pace Guide = 2K+18-22 for most - then at least 3sec faster for power strokes Effort = 5-6/10 (7-8 for power strokes) Speech = Comfortable Pick your pace for the main chunk of the row for how you're feeling. If you think you can get through a 55 minute row at 2K+18 - then maybe start there, but don't worry if the power strokes mean you need to back off as the row continues. If you are unsure, just start at th...
Ep 41 - How to Row. A 50 minute row at 18/20spm - Technique Deep Dive
December 17, 2020 11:51 - 1 hour - 90.1 MB50 minutes, changing through 18/20spm every 5 minutes - BOTTOM TIER WORKOUT After a guided 4 minute warmup, I take you through a 50 minute row. In the first 10 minutes, I give a global overview of the Rowing Stroke. Describing the stages of the stroke, and the best position to be in for an efficient, powerful stroke which, when done right, should protect you from injury. For the 40 minutes that follow, I 'deep dive' into these positions, explaining them in more detail - including tips on ho...
Ep 40 - 45 minutes changing 18 20 22 spm every five minutes - lots of technique chat!
December 14, 2020 19:18 - 58 minutes - 80.7 MB45 minutes, changing through 18/20/22spm every 5 minutes - BOTTOM TIER WORKOUT Pace Guide = 2K+20 / 18 / 16 - But importantly, whatever pace lets you complete the rowEffort Guide = 5 then 6 Speech = Mostly constant ❗ Although I've given a pace guide above, I want you to do this at a pace that you know you can complete it. Even if you start the first 18spm at 2K+20 - by the time it comes round again, if you think you have to drop to 2K+22 - that's fine. As long as you go faster than that for...
Ep 39 - 2000m Plan Week 4 Session 6 - 30min alternating 20 and 18spm
November 28, 2020 09:52 - 41 minutes - 57.5 MB30mins alternating 20/18spm every 5 minutes - BOTTOM TIER WORKOUT Pace Guide = 2K+20 and 18 Effort Guide = 5 then 6 Speech = Mostly constant ❗ Although I've give a pace guide above, I want you to do this at a pace that feels like a recovery row rather than anything approaching effort. Assuming you have a 2K in your legs from yesterday, this is a very low intensity workout designed to flush out your legs and hopefully help with any soreness. ❗ Follow the sound of my stroke and keep an eye o...
Ep 38 - 2000m Plan Week 4 Session 5 - 2K Test Pacer -- SEE DESCRIPTION!
November 27, 2020 09:17 - 3 hours - 205 MB10 min Warmup then 2000m Test - SEE DESCRIPTION! Pace Guide = 2K - hopefully better! Effort Guide = 10 Speech = 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!! ❗ This podcast is slightly different to others. It starts with the warm-up - but then there are different pace sections through the duration of this podcast. Starting at 12 minutes a...
Ep 37 - 2000m Plan Week 4 Session 4 - 1min then 19mins - Prep for 2000m Test
November 26, 2020 07:30 - 32 minutes - 44.5 MB1min at 2K rate and Pace then 19 mins at 18spm and 2K+20 to 22 - BOTTOM TIER WORKOUT Pace Guide = 2K then 2K+20-22 Effort Guide = 9 then 5/10 Speech = Mostly ok (after the first minute) ❗ This is a 'stirring of the tanks' row to prep you for the next session, which is the 2K test. The first 1 minute should feel like a lot of hard work, but the next 19 minutes should feel very simple. ❗ There is no rest between the 1 and the 19minute efforts. If you want exact data for that first 1minute, ei...
Ep 36 - 2000m Week 4 Session 3 - 7 x 5mins at 20spm
November 25, 2020 08:11 - 51 minutes - 70.9 MB7x 5mins at 20 Strokes Per Minute - BOTTOM TIER WORKOUT Pace Guide = 2K+18-20 Effort Guide = 5-6 Speech = Mostly comfortable ❗ This is a continuation of the prep week before the 2K test. So this is meant to just keep the gears turning and powerful without draining you of energy. ❗ 🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 ...
Ep 36 - 2000m Week 4 Session 3 - 7 x 5mins 20spm
November 25, 2020 08:11 - 51 minutes - 70.9 MB7x 5mins at 20 Strokes Per Minute - BOTTOM TIER WORKOUT Pace Guide = 2K+18-20 Effort Guide = 5-6 Speech = Mostly comfortable ❗ This is a continuation of the prep week before the 2K test. So this is meant to just keep the gears turning and powerful without draining you of energy. ❗ 🚥If you want to programme your monitor as an interval workout with rests - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥 ...
Ep 35 - 2000m Plan Week 4 Session 2 - 7 5 3 1 mins stroke and pace ladder
November 24, 2020 08:02 - 36 minutes - 50.4 MB7/5/3/1mins - MID TIER WORKOUT Stoke rate goes up between each interval - 24/26/28/30 Pace Guide = 2K+12/9/5/2 (But I'd prefer max effort on the last one) Effort Guide = start 6-7/10 - 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'...
Ep 34 - 2000m Plan Week 4 Session 1 - 3 x 12 mins at 18spm
November 23, 2020 09:29 - 50 minutes - 68.8 MB3 x 12mins at 18spm - BOTTOM TIER WORKOUT Pace Guide = 2K+20-22 Effort Guide = 5 / 10Speech = Mostly comfortable ❗ This is session 1 of Test Week. Session 5 this week is a 2K test, so it's important you don't sap your energy before that. But at the same time, you need your body to stay tip top for speed and fitness. So this session is an 'Activation' session which greases the gears so to speak, keeping you topped up but not depleting your energy ❗ So with that in mind, if you're rowing th...
Ep 33 - 2000m Plan Week 3 Session 6 - 20mins at 28spm
November 22, 2020 12:09 - 34 minutes - 47.2 MB20mins at 28spm - MID TIER WORKOUT Pace Guide = 2K+9-12 Effort Guide = 7-8 (Maybe dipping into 9) 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. But also one where the stroke rate vs pace is important. This is meant to feel like how you'd feel during a hard 5K row. Not PB - but only about 3-6 seconds (per 500m) slower than 5K PB pace. ❗ The point of this workout is that it WON'T feel easy. But at the same time, ...
Ep 32 - 2000m Plan Week 3 Session 5 - 4 x 10 mins 20spm
November 21, 2020 07:54 - 55 minutes - 75.8 MB4 x 10mins at 20spm - BOTTOM TIER WORKOUT Pace Guide = 2K+18-22 Effort Guide = 5-6 Speech = Mostly ok ⚠ I didn't do a # callout in this video - as a test to see if anyone reads this bit - I thought I'd stick in in here: #readthedescription ⚠ ❗ This is a good recovery low end BOTTOM tier workout. I held +18 the whole way, and actually felt I'd gone too hard at the end. So let yourself recover after the S4 top tier workout. ❗ Use this as a chance to work on your consistency and technique whi...
Ep 31 - 2000m Plan Week 3 Session 4 - 12 10 8 mins at 28spm Indoor Rowing Workout
November 20, 2020 08:19 - 59 minutes - 81.7 MB12min 10min 8min at 26-28spm - TOP TIER WORKOUT Pace Guide = 2K+7-8 Effort Guide = 8/10 ending at 10/10 Speech = Tough! ❗ This is the most top tier session yet. Holding 2K+7 (or 8) fro 12 minutes, then 10 minutes, then 8 minutes isn't going to be easy. This is only 1 or 2seconds slower than your 5K pace - and you'll be going for a good 10 minutes (or more) longer than a 5K. ❗ So 'TOP' in fact, that when I told my coach about this session, he said I'd got it wrong and programmed it too fas...
Ep 30 - 2000m Plan Week 3 Session 3 - 30 mins at 18spm
November 19, 2020 07:25 - 41 minutes - 57.1 MB30 mins at 18spm - BOTTOM TIER WORKOUT Pace Guide = 2K+20-22 - No faster (until the end if you wish) Effort Guide = 5-6/10Speech = Comfortable ❗ An important return of the 30 mins at 18spm session. These lower rate, slower rows - today is 2K+20-22 - are so important for building the fuel tank and engine you'll use to be able to maintain your speed in the 2K. DO NOT PUSH THESE SESSIONS! As easy as it is to let your ego take over and go faster, as it's really easy to go faster on this kind o...
Ep 29 - 2000m Plan Week 3 Session 2 - 4 x 4mins at 30spm
November 18, 2020 07:17 - 43 minutes - 60 MB4 x 4mins at 30spm - MID TIER WORKOUT Pace Guide = 2K+1 - No faster (until the end if you wish) Effort Guide = 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. ❗ (Although I do suggest how to turn the last interval into something resembling a 2K race plan - I completely st...
Ep 28 - 2000m Plan Week 3 S1 - 30mins at 26spm
November 17, 2020 07:20 - 41 minutes - 56.7 MB30mins at 26spm - BOTTOM TIER WORKOUT Pace Guide = 2K+18 Effort Guide = 6 Speech = Mostly OK. ❗ As I started this workout, I questioned the use of going 6spm faster than than what I'd usually row 2K+18 at. But by the end, it made sense. So please do try to stick to this stroke rate with a lighter pressure. ❗ This one won't feel too stressful on the muscles, but due to the higher stroke rate, you may find your cardio side of things is a bit more stressed than if you were doing this at 20sp...
Ep 27 - 2000m Plan Week 2 Session 6 - 24mins at 26spm - Indoor Rowing Workout
November 16, 2020 07:17 - 34 minutes - 46.8 MB24mins at 26spm - MID TIER WORKOUT Pace Guide = 2K+10-12 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant ❗This is a solid MID workout. Better described as plain old 'Hard'. If you don't stick to the pace guide, you'll slip into TOP tier for it. I don't know if it was just the heat, but I start this one at 2k+10 - and really suffered because of it and had to drop to -12. ❗ The point of this workout is that it will feel hard. +12 is 3 seconds slower than my PB pace, ...
Ep 26 - 2000m Plan Week 2 Session 5 - 2 x 20mins at 18spm - Indoor Rowing Workout
November 15, 2020 08:49 - 52 minutes - 72.2 MB2 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 workout is that it should feel like a good solid amount of time on the machine. At 18spm, you'...
Ep 25 - 2000m Plan Week 2 Session 4 - 2K Pace Pyramid - Indoor Rowing Workout
November 14, 2020 08:34 - 55 minutes - 76.3 MB1/2/3/4/3/2/1min 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're provided. DO NOT push these first intervals - as you'll pay for it in the next intervals. Sti...
Ep 24 - 2000m Plan Week 2 Session 3 - 3 x 12mins at 24spm
November 13, 2020 08:05 - 50 minutes - 69.6 MB3 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 you want to programme your monitor as a 3x12 minute interval workout when rowing along to this ...
Ep 23 - 2000m Plan Week 2 Session - 4 x 8mins at 28spm - Indoor Rowing Workout
November 12, 2020 07:30 - 1 hour - 83 MB4 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 easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to c...
Ep 22 - 2000m Plan Week 2 Session 1 - 30mins at 20spm - Indoor Rowing Workout
November 11, 2020 08:11 - 39 minutes - 54.1 MB30 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 are the real winners here. Please try not to push this. It's very easy to go 2 or 3 seconds fast...
Ep 21 - 2000m Plan Week 1 Session 6 - 20 mins at 26spm Indoor - Rowing Workout
November 10, 2020 08:00 - 29 minutes - 40.2 MB20 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, and go for it. But replace the TOP tier workout from whatever week you're doing this. I row...
Ep 20 - 2000m Plan W1S5 - 3 x12mins at 20spm - Indoor Rowing Workout
November 09, 2020 10:29 - 50 minutes - 69 MB3 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 designed as a bottom tier. So if you need to go slightly slower than above in order to keep i...
Ep 19 - 2000m Plan W1S4 - 8 x2min at 2K pace - Indoor Rowing Workout
November 08, 2020 11:22 - 57 minutes - 79.5 MB8 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 make references to the poor execution of my haircut. Which may be a bit lost on you through a ...
Ep 18 - 2000m Plan W1S3 - 2 x 20min at 18spm - Indoor Rowing Workout
November 07, 2020 10:48 - 51 minutes - 71.2 MB2 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 workout. I row all of the intervals at the correct strokes per minute. The Concept2 rowing m...
Ep 17 - 2000m Plan W1S2 - 5x6min at 28spm - Indoor Rowing Workout
November 06, 2020 09:35 - 1 hour - 83.4 MB5 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 progresssively harder - as long as you don't slow down. At times, you'll question whether this is cl...
Ep 16 - 2000m Plan W1S1 - 30mins at 22spm - Indoor Rowing Workout
November 05, 2020 10:08 - 42 minutes - 58 MB30 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 felt HARD - leave the HARD rows for the MID and TOP Tier workouts. DON'T PUSH THE SLOW STUFF - PUSH...
Ep 15 - The importance of Baseline Tests for a rowing training plan like a 2000m
November 02, 2020 11:27 - 8 minutes - 11.2 MBIn 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's a 2K or a 5K or any other distance. But they also give you an up to date training pace to wor...
Ep 14 - 30mins at 24spm - Indoor Rowing Workout
November 01, 2020 20:04 - 40 minutes - 55.5 MBMID 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 intervals at the correct strokes per minute. The Concept2 rowing machine has a very obvious woosh to...
Ep 13 - 12 x 30sec sprints then 1 min sprint - Indoor Rowing Workout
October 29, 2020 21:59 - 35 minutes - 48.6 MBTOP 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 monitor doesn't show you /500m pace. Pace Guide = Fast as possible while holding 30spm (Likely t...
Ep 13 - 12 x 30sec sprints then 1 min sprint
October 29, 2020 21:59 - 35 minutes - 48.6 MBTOP 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 monitor doesn't show you /500m pace. Pace Guide = Fast as possible while holding 30spm (Likely t...
Ep 12 - 30min Slow - 2min Fast - 1min MAX - RowAlong
October 23, 2020 08:23 - 47 minutes - 64.6 MBMID 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 strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke ...
Ep 12 - 30min Slow - 2min Fast - 1min MAX - Indoor Rowing Workout
October 23, 2020 08:23 - 47 minutes - 64.6 MBMID 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 strokes per minute. The Concept2 rowing machine has a very obvious woosh to each stroke ...
Ep 11 - 16min 12min 8min 4min - RowAlong
October 17, 2020 07:54 - 55 minutes - 76.4 MBMID 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 minutes rest between The first 18spm will feel easy-ish. If it's really easy, you're going to slo...
Ep 11 - 16min 12min 8min 4min - Indoor Rowing Workout
October 17, 2020 07:54 - 55 minutes - 76.4 MBMID 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 minutes rest between The first 18spm will feel easy-ish. If it's really easy, you're going to slo...
Ep 10 - About Drag Factor on a Concept2 (could be any machine with similar control to Concept 2)
October 15, 2020 06:52 - 18 minutes - 26 MBNo 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 summary of the video: ++++ 1) What is Drag factor? +++++ What it isn't, is a coarse resistance like ...
Ep 10 - About Drag Factor
October 15, 2020 06:52 - 18 minutes - 26 MBNo 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 summary of the video: ++++ 1) What is Drag factor? +++++ What it isn't, is a coarse resistance like ...
Ep 9 - 60 Minutes Varying Pace and Stroke Rate
October 14, 2020 06:40 - 1 hour - 87.3 MBMID 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 workout is designed for you to get through in one go❗ Intead of making a 60 minute session a si...
Ep 9 - 60 Minutes Varying Pace and Stroke Rate - Indoor Rowing Workout
October 14, 2020 06:40 - 1 hour - 87.3 MBMID 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 workout is designed for you to get through in one go❗ Intead of making a 60 minute session a si...
Ep 8 - 10 5 10 Speed Bump - RowAlong
October 13, 2020 18:23 - 37 minutes - 51.9 MBMID 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 5minutes will feel like an 8 or 9 and the final 10 minutes will probably feel like a 7 in order to ...
Ep 8 - 10 5 10 Speed Bump - Indoor Rowing Workout
October 13, 2020 18:23 - 37 minutes - 51.9 MBMID 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 5minutes will feel like an 8 or 9 and the final 10 minutes will probably feel like a 7 in order to ...
Ep 7 - 8 x 2mins at 30spm - Indoor Rowing Workout
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...