RowAlong – Indoor Rowing Machine Workouts

RowBeats: The Calorie Smasher - A 35 Min High Intensity RowAlong Workout

21 May 2024

Contributed by Lukas

Ready 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 of...

RowBeats Sweat Sesh: 25 Min Indoor Rowing Interval RowAlong Workout

09 May 2024

Contributed by Lukas

Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full bod...

RowBeats - 20 Min Beat-Driven Indoor Rowing Cardio Onslaught!

07 May 2024

Contributed by Lukas

Take your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched...

RowBeats - 17 Min High Intensity RowAlong Indoor Workout - Follow me and work hard!

06 May 2024

Contributed by Lukas

Get ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crus...

RowBeats - Episode 2 - Get Sweating with 15 Min Indoor Rowing Follow Along

04 May 2024

Contributed by Lukas

RowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn! F...

RowBeats - Episode 1 - 15 Min High Energy Indoor Rowing Blast 🚣‍♀️🔥

03 May 2024

Contributed by Lukas

This 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 R...

Zero to Hero Rowing Workout Plan: Row 35 = TABATA x 3 Sprint Workout

16 Apr 2024

Contributed by Lukas

It'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 th...

Zero to Hero Rowing Workout Plan: Row 34 = 30 minutes, 20spm Build your fitness the easy way

12 Apr 2024

Contributed by Lukas

Seriously, 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 fitnes...

Zero to Hero Rowing Workout Plan: Row 32 - 2 x 20 minutes Fitness Builder!

08 Apr 2024

Contributed by Lukas

Cruise 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 ...

Zero to Hero Rowing Workout Plan: Row 30 - 40 minutes at an easy pace

04 Apr 2024

Contributed by Lukas

RowAlong 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 ...

Zero to Hero Rowing Workout Plan: Row 31 - 4/3/2/1mins x 4

04 Apr 2024

Contributed by Lukas

Get 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 pa...

Zero to Hero Rowing Workout Plan: Row 29 - 6 x 5mins - Hard Effort (Not maximum)

23 Mar 2024

Contributed by Lukas

Get 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....

Zero to Hero Rowing Workout Plan: Row 28 = 30 minutes EASY ROW

19 Mar 2024

Contributed by Lukas

Did 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 foundat...

Zero to Hero Rowing Workout Plan: Row 27 = 10 x 3 minutes TEMPO row

14 Mar 2024

Contributed by Lukas

Row 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 temp...

Zero to Hero Rowing Workout Plan: Row 26 = 3 x 10 minutes EASY ROW

11 Mar 2024

Contributed by Lukas

Row 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 introduc...

Zero to Hero Rowing Workout Plan: Row 25 = TABATA x 3 Sprint Workout

08 Mar 2024

Contributed by Lukas

Row 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 Z...

Zero to Hero Rowing Workout Plan: Row 24 = 30 mins Easy Row

06 Mar 2024

Contributed by Lukas

A 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 intro...

Zero to Hero Rowing Workout Plan: Row 23 = 20 mins of Sprints

01 Mar 2024

Contributed by Lukas

Not 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...

Zero to Hero Rowing Workout Plan: Row 22 = Easy 35 minute Row

27 Feb 2024

Contributed by Lukas

How 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...

Zero to Hero Rowing Workout Plan: Row 21 = HARD! 4/3/2/1min x 3

22 Feb 2024

Contributed by Lukas

You 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...

Zero to Hero Rowing Workout Plan - Row 19 = 20 minutes of Speed!

20 Feb 2024

Contributed by Lukas

Row 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 de...

Zero to Hero Rowing Workout Plan: Row 20 = 30 mins inc. Squats!

20 Feb 2024

Contributed by Lukas

Row 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 buil...

Zero to Hero Rowing Workout Plan - Row 18 = 3 x 11 minutes EASY ROW!

13 Feb 2024

Contributed by Lukas

How 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 alarme...

Zero to Hero Rowing Workout Plan - Row 17 = 8 x 3 minutes HARD Tempo Rowing Workout!

07 Feb 2024

Contributed by Lukas

Put 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 th...

Zero to Hero Rowing Workout Plan - Row 16 = 30mins at 20spm EASY ROW!

05 Feb 2024

Contributed by Lukas

Don'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 kn...

Zero to Hero Rowing Workout Plan - Row 15 = 4/3/2/1mins x 2 (Easy to Max)

03 Feb 2024

Contributed by Lukas

Row 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 r...

Zero to Hero Rowing Workout Plan - Row 14 = 30 mins Easy with breaks

29 Jan 2024

Contributed by Lukas

How 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 l...

Zero to Hero Rowing Workout Plan - Row 12 = 20 minutes Slow to fast

27 Jan 2024

Contributed by Lukas

Increase 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 ...

Zero to Hero Rowing Workout Plan - Row 13 = 20 mins Max and Easy

27 Jan 2024

Contributed by Lukas

Row 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...

Zero to Hero Rowing Workout Plan - Row 11 = 20 minutes Low Intensity

23 Jan 2024

Contributed by Lukas

You love 20 strokes per minute rowing, right? Well, here's 20 minutes of it to build your fitnessNot that this is a throwaway rowing workout. Out of...

Zero to Hero Rowing Workout Plan - Row 10 = 15 minutes Easy/HARD

21 Jan 2024

Contributed by Lukas

Shift 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 ...

Zero to Hero Rowing Workout Plan - Row 9 - 15 minutes Easy

19 Jan 2024

Contributed by Lukas

Continue 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 watche...

Zero to Hero Rowing Workout Plan - Row 8 - 12 minutes Low and High

17 Jan 2024

Contributed by Lukas

Add 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 pl...

Zero to Hero Rowing Plan - Row 7: 12mins Easy to Fast Workout

15 Jan 2024

Contributed by Lukas

Row 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 watche...

Zero to Hero Rowing Workout Plan - Row 6: 10mins FAST and EASY

12 Jan 2024

Contributed by Lukas

How 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, ch...

Zero to Hero Rowing Workout Plan - Row 5: 10 Minutes Easy Row

10 Jan 2024

Contributed by Lukas

There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensityYou may not think t...

Zero to Hero Rowing Workout Plan - Row 4: 7 Minutes Easy + Power Stroke

08 Jan 2024

Contributed by Lukas

Row 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 introduc...

Zero to Hero Rowing Workout Plan - Row 3 - 7 Minutes Mixed effort

05 Jan 2024

Contributed by Lukas

The 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! 🌟...

Zero to Hero Rowing Workout Plan - Row 2 - 5 Minutes Easy

03 Jan 2024

Contributed by Lukas

Another 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, ...

Zero to Hero RowAlong Workout Plan - Intro - then Row 1 (5 Minutes Easy)

01 Jan 2024

Contributed by Lukas

Just 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...

12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout

01 Jan 2024

Contributed by Lukas

Row for 60 minutes, changing stroke rate and pace every 5 minutes.🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Although the pace a...

12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout

01 Jan 2024

Contributed by Lukas

Sprint for 45 seconds - 11 times, with 1 minute rest between each row🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Due to the i...

12 Rows of Christmas - 10 Power Fives - RowAlong workout

01 Jan 2024

Contributed by Lukas

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Most...

12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout

30 Dec 2023

Contributed by Lukas

Row 3 x 9 minute intervals with 3 minute rests🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 20 strokes per minu...

12 Rows of Christmas - 8 Stroke Rate Changes - RowAlong Workout

29 Dec 2023

Contributed by Lukas

Row for 32 minutes, but change stroke rate every four minutes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Changes are: 18/20/2...

12 Rows of Christmas - 7 minutes Sprinting RowAlong Workout

28 Dec 2023

Contributed by Lukas

Row 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🚣...

12 Rows of Christmas - 6 Even Splits - Rowing RowAlong workout

27 Dec 2023

Contributed by Lukas

A 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 WOR...

12 Rows of Christmas - 5 x 10 Minute Intervals - RowAlong Workout

26 Dec 2023

Contributed by Lukas

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Ro...

12 Rows of Christmas - 4 Power Strokes - RowAlong Workout

25 Dec 2023

Contributed by Lukas

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide...

12 Rows of Christmas - 3 TABATA 's - HISS / HIIT Workout

24 Dec 2023

Contributed by Lukas

Row 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...

12 Rows of Christmas - 2 Fitness Boosters

23 Dec 2023

Contributed by Lukas

Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 18sp...

12 Rows of Christmas - Intro and "1 Spicy Start" Workout

22 Dec 2023

Contributed by Lukas

After a short introduction to the 12 Rows of Christmas, I get into the first row. " 1 Spicy Start "Row 5 x 8 minutes with 2:30 rests. Broken into a 5 ...

RowAlong 10K Plan - W8S5 - Post Time Trial Shakedown 30

19 Dec 2023

Contributed by Lukas

Hopefully you'll have noticed that this jumped to S5 - as S4 should have been your 10K Time Trial! Spice up a 30 mins at 20spm row by throwing in 10 p...

RowAlong 10K Plan - W8S3 - 20 minute Time Trial Prep Indoor Rowing Workout

18 Dec 2023

Contributed by Lukas

Get ready for a time trial by rowing this session two days before - then a rest day - then hit that time trial hard! 🚣Row 3 minutes at 5K Stroke ra...

RowAlong 10K Plan - W8S2 - 30 minutes - Time Flies - Fitness Booster RowAlong

17 Dec 2023

Contributed by Lukas

Splitting a 30 minute row into 3 minute chunks really makes time fly in this rowing machine workout. 🚣Alternate 18spm and 20spm every 3 minutes 🚣...

RowAlong 10K Plan - W8S1 - 5 x 8 minutes - Max Intensity RowAlong

16 Dec 2023

Contributed by Lukas

Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests at 24spm - split the 8...

RowAlong 10K Plan - W7S5 - 2 x 20min Indoor Rowing Machine Workout - Hard Tempo RowAlong

15 Dec 2023

Contributed by Lukas

Get used to working at tempo row pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pac...

RowAlong 10K Plan - W7S4 - 30 mins at 18spm Indoor Rowing Workout - Fitness Booster

14 Dec 2023

Contributed by Lukas

Slow it down and fall in love with low rate rowing as you take the time to build your fitness and technique.🚣Start at 2K+23 and increase every 4 mi...

RowAlong 10K Plan - W7S3 - 20 x 1 min Indoor Rowing Workout - Max Effort

13 Dec 2023

Contributed by Lukas

Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row.🚣...

RowAlong 10K Plan - W7S2 - Indoor Rowing Workout - 60 mins with repeating rate ladder 2021 Version

03 Dec 2023

Contributed by Lukas

Change stroke rate and pace every 5 minutes in this 60 minute row that will give you a fantastic workout🚣60 minutes - changing through 18/20/22spm ...

RowAlong 10K Plan - W7S1 - 12 x 3 minutes Indoor Rowing Machine Workout - Top Effort

02 Dec 2023

Contributed by Lukas

Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row.🚣1...

RowAlong 10K Plan - W6S5 - 3 x 12 min Indoor Rowing Machine Workout - Hard tempo Row

01 Dec 2023

Contributed by Lukas

Get into a groove and hold a hard (but not max) effort for 12 minutes. Train your brain and body to last. 🚣3 x 12 minutes with 90 second rests at 2...

RowAlong 10K Plan - W6S4 - 30 minute Indoor Rowing Machine Workout - Fitness Refining Row

30 Nov 2023

Contributed by Lukas

Take 30 minutes to build your fitness and step down off the tough rows for a session. 🚣 30 minutes at 20spm 🚣♀️➔Pace Guide = 2K+18-20➔Ef...

RowAlong 10K Plan - W6S3 - 40 Minute Push Pace - Build to Max Effort Row

29 Nov 2023

Contributed by Lukas

Start slow and end fast through this progressive 40 minute rowing workout🚣Start at 2K+23 and increase every 4 minutes 🚣‍♀️➔Pace Guide = ...

RowAlong 10K Plan - W6S2 - 55 minute Indoor Rowing Machine Workout - Rate Ramps

24 Nov 2023

Contributed by Lukas

Keep 55 minutes interesting by changing stroke rate every five minutes. Time flies when you're having fun. Stick around for my "Ted Talk" at the end t...

RowAlong 10K Plan - W6S1 - 5 x 8 mins Indoor Rowing Machine Workout - HARD Tempo Row

23 Nov 2023

Contributed by Lukas

Don't be scared by the word Hard. Hit a good tempo pace through these 8 minute intervals to get used to holding a harder intensity.🚣 5 x 8mins with...

RowAlong 10K Plan - W5S5 - 40 minute Indoor Rowing Machine Workout - HARD Alternating Row

22 Nov 2023

Contributed by Lukas

Trick yourself into working hard by alternating 20spm and 24spm every 4 minutes. You think you're getting an easier time at 20spm - but you're not rea...

RowAlong 10K Plan - W5S4 - 30 minute Indoor Rowing machine Workout - Fitness Builder

21 Nov 2023

Contributed by Lukas

low it down and work on your fitness and technique in this 30 minute 18 strokes per minute row. 🚣 30 minutes - 18 strokes per minute 🚣♀️➔...

RowAlong 10K Plan - W5S3 - 6 x 5 minutes Indoor Rowing Machine Workout - 10Km rate and pace

17 Nov 2023

Contributed by Lukas

Get some 10K speed into your legs with this interval rowing workout. Start around your 10k stroke rate and pace - then go faster through each interval...

RowAlong 10K Plan - W5S2 - 50 minute Indoor Rowing Machine Workout - Fitness Builder

16 Nov 2023

Contributed by Lukas

Get a good long row into you - break up a 50 minute workout by changing stroke rate every 10 minutes. Just to keep it from feeling too long...🚣 50 ...

RowAlong 10K Plan - W5S1 - 4 x 8 mins Indoor Rowing Machine Workout - HARD ROW

15 Nov 2023

Contributed by Lukas

Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times.🚣 4 x 8 mins with 2:30...

RowAlong 10K Plan - W4S5 - 15mins x 3 Indoor Rowing Machine Workout - Split into 5/4/3/2/1mins increasing pace

14 Nov 2023

Contributed by Lukas

A workout which starts easy and ends hard. Three times. Perfect for a good sweaty row without leaving you gasping for air on the floor!🚣15mins x 3 ...

RowAlong 10K Plan - W4S4 - 30 mins 20spm Indoor Rowing Workout - Recovery Row

13 Nov 2023

Contributed by Lukas

It's important to take time to let your body recover. But you don't need to stop altogether. Use this row to give your body a rest from the harder ses...

RowAlong 10K Plan - W4S3 - 10 x 3 minutes Indoor rowing Workout - Fast Row

11 Nov 2023

Contributed by Lukas

Get the stroke rate up by rowing 10 hard and fast intervals for 3 minutes with 90 seconds rest inbetween. 🚣 10 x 3 mins at 26-28spm with 90 second ...

RowAlong 10K Plan - W4S2 - 45 minute Indoor Rowing Workout - Fitness Builder - 10KW4S2

10 Nov 2023

Contributed by Lukas

Build your fitness and technique with this low and slow 45 minute rowing workout. 🚣 Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 1...

RowAlong 10K Plan - W4S1 - 30mins – 4 mins at 20spm then 1 min at 28spm x 6

09 Nov 2023

Contributed by Lukas

Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.🚣 30mins - 4 mins at 20spm then 1 m...

RowAlong 10K Plan - W3S5 - 10 min and 5 min intervals Indoor Rowing Workout - Hard Tempo Effort

08 Nov 2023

Contributed by Lukas

Work on maintaing your intesity and pace for those longer rows with this interval workout.🚣 Row 10/5/10/5/10 mins with 2 min rest between 🚣♀️...

RowAlong 10K Plan - W3S4 -30 minute Indoor Rowing Workout - Fitness Builder

07 Nov 2023

Contributed by Lukas

Recover from a tough training week with this simple 30 minute row at 18 strokes per minute. Work on technique, and just don't stress about performance...

RowAlong 10K Plan - W3S3 - 40 minute Push Pace indoor rowing workout - build through your pace

05 Nov 2023

Contributed by Lukas

Go from slow to fast in this increasing pace rowing workout. Go faster every four minutes - can you make it to the end? 🚣 40 minutes - increase 2 s...

RowAlong 10K Plan - W3S2 - 40 minuteFitness Building Indoor Rowing Workout

04 Nov 2023

Contributed by Lukas

Build up your rowing fitness, and slow down to work on your technique in this 40 minute rate pyramid row🚣 40 mins - changing through 18/20/22/20/18...

RowAlong 10K Plan - W3S1 - 5 x 8mins Indoor Rowing Workout - TOUGH SESSION!

03 Nov 2023

Contributed by Lukas

Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you R...

RowAlong 10K Plan - W2S5 - 20 x 1min Indoor Rowing Workout - Max Power Row

02 Nov 2023

Contributed by Lukas

Rowing is about fitness AND power. Work on your power with this strength building RowAlong.🚣 Row 1min at 20spm MAX POWER then 1 min rest - 20 times...

RowAlong 10K Plan - W2S4 - 3 x 11 minute Indoor Rowing Workout - Fitness Building Row

01 Nov 2023

Contributed by Lukas

A fantastic fitness boosting row with a change through stroke rates for you to Row Along with in this workout video.🚣 Row 3 x 11 mins with 1 minute...

RowAlong 10K Plan - W2S3 - 3 x 12 minute Indoor Rowing Workout - Tough Intensity Row

31 Oct 2023

Contributed by Lukas

Start easy then row hard in three 12 minute intervals in this tough rowing machine workout.🚣 Week 2 Session 3 is 3 x 12 mins with 3 minute rests🚣...

RowAlong 10K Plan - W2S2 - 35 minute Indoor Rowing Workout - Fitness Boosting Recovery Row

30 Oct 2023

Contributed by Lukas

A Fitness Boosting Recovery RowAlong to build your base fitness and give you space to work on your technique. 🚣 Week 2 Session 2 is 35mins at 20spm...

RowAlong 10K Plan - W2S1 - 3 x 15 mins Indoor Rowing Workout - HARD but not max

29 Oct 2023

Contributed by Lukas

HARD Rowing Machine Workout - but not max! Get some power out, but without feeling like you can't complete the session.🚣 3 x 15mins with 2 min rest...

RowAlong 10K Plan - W1S5 - 20 sec x 20 (Three times) Indoor Rowing Workout - Hard Effort Row!

28 Oct 2023

Contributed by Lukas

Get the intensity up with this Rowing Machine Workout. Pace rises and falls through 20 second efforts to make this tough - but doable.🚣 Row 20 x 20...

RowAlong 10K Plan - W1S4 - 3 x 12 mins Indoor Rowing Workout - Fitness Booster

27 Oct 2023

Contributed by Lukas

Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind o...

RowAlong 10K Plan - W1S3 - 40 minute Push Pace Rowing Machine Workout - Start soft, end MAX!

26 Oct 2023

Contributed by Lukas

Start slow and increase pace every 4 minutes to give yourself an amazing Indoor Rowing Workout. You don't have to use a Concept2. Any rowing machine w...

RowAlong 10K Plan - W1S2 - 30 minute Indoor Rowing Workout - Fitness Building Row

25 Oct 2023

Contributed by Lukas

Slow down the stroke rate to take time to build your core fitness, burn loads of calories and refine your technique. 🚣 30 minutes at 20 strokes per...

RowAlong 10K Plan - W1S1 - 5 x 10 minutes LOW INTENSITY

24 Oct 2023

Contributed by Lukas

Build your fitness up with a total of 50 minutes rowing at a low stroke rate. With this duration, the effort level will drift up. But with 90 second r...

Short Stuff Chatter - Getting Your Motivation Back

25 Aug 2023

Contributed by Lukas

Not a RowAlong workout - but a 5 minute chat from me about getting motivation back to row if you've been of the machine for a while. You could always...

The Best 40 minute RowAlong Workout you'll do!

16 Aug 2023

Contributed by Lukas

Mixing up the intervals makes this indoor rowing workout fly by, enjoyable, and of course, it's great for your rowing too! Either punch in 40 minutes...

Zero to Hero 35 - 7/5/3/1mins - Hard or MAX effort Row

16 Jul 2023

Contributed by Lukas

A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier...

Zero to Hero 34 - 6 x 6min Fitness Boosting Rowalong

15 Jul 2023

Contributed by Lukas

Break up a long slow row on the rowing machine by doing it as 6 minute chunks. You'll still get the fitness building effects and the calorie burn - bu...

Zero to Hero 33 - 5 x 5 minute Hard Intensity

14 Jul 2023

Contributed by Lukas

Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid🚣 5 x 5 minute...

Zero to Hero 32 - 4 x 8 minute Rowing Machine Workout with 4 intensity choices

13 Jul 2023

Contributed by Lukas

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak! 🚣 4 x 8 minutes...

Zero to Hero 31 - The 30 Destroyer - Hard or very Hard intensity

12 Jul 2023

Contributed by Lukas

Destroy your 30 minute time, or yourself in this tough 30 minute workout. Stick to the pace guide, or push it harder to see just how tough you can mak...

Zero to Hero 30 - 3 x 12 mins Indoor Rowing Workout

11 Jul 2023

Contributed by Lukas

Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind o...

Zero to Hero 29 - Easy or Tough Rowing Machine Workout - 8/6/4/6/8mins - Two intensity options

10 Jul 2023

Contributed by Lukas

Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout ...