RowAlong – Indoor Rowing Machine Workouts

Zero to Hero 28 - 30mins 18spm Indoor Rowing Workout

09 Jul 2023

Contributed by Lukas

Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you...

Zero to Hero 27 - 3 x 12 minute Indoor Rowing Workout - Tough Intensity Row

08 Jul 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🚣...

Zero to Hero 26 - 30 minutes - paced for all levels of rowing experience

07 Jul 2023

Contributed by Lukas

rom beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout🚣 Row 30 minutes at 20spm - and pic...

Zero to Hero 25 - 10 x 3 minutes Indoor rowing Workout - Fast Row

06 Jul 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 ...

Zero to Hero 24 - 30 min with Speed Bumps

05 Jul 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...

Zero to Hero 23 - 4min Low Rate / 1 min High Rate - 6 times

04 Jul 2023

Contributed by Lukas

30 minutes with different pacing suggestions will fly by as you go from slow to fast in this indoor rowing machine workout. 🚣 4mins at 18spm / 1 mi...

Zero to Hero 22 - 15/10/5min - Incredible Indoor Rowing Workout

03 Jul 2023

Contributed by Lukas

Seriously, this row is incredible. Build from a slow 15 minutes into a faster 10 minutes then a max effort 5 mins to get an amazing row in 30 minutes....

Zero to Hero 21- Escape the Zombie Carrots in a RowAlong Workout

02 Jul 2023

Contributed by Lukas

Escape a horde of Zombie Carrots in this fun RowAlong Rowing Machine Workout20 minutes of rowing. 4 minutes Warming Up14 minutes escaping the Zombie c...

Zero to Hero 20 - 30mins Fitness Builder

01 Jul 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...

Zero to Hero 19 - Rate Pyramid and Fast Last Indoor Rowing Workout

30 Jun 2023

Contributed by Lukas

Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.Row 4 mins at 18/22/24/26/24/22/1...

Zero to Hero 18 - 30mins 18spm Indoor Rowing Workout

29 Jun 2023

Contributed by Lukas

🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark)➔Pace Gui...

Zero to Hero 17 - The Perfect Row for Low Motivation

28 Jun 2023

Contributed by Lukas

Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.🚣A bit of everything on the Intensity Pyra...

Zero to Hero 16 - Low Intensity Fitness Boosting Rowing Workout

27 Jun 2023

Contributed by Lukas

Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout🚣This is a low intensity row designed to boost your fit...

Zero to Hero 15 - 10 x 2 minutes - For Every Experience Level

27 Jun 2023

Contributed by Lukas

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or...

Zero to Hero 14 - 25 Minute increasing RowAlong Workout

26 Jun 2023

Contributed by Lukas

Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.5 minutes - 20spm / Build up your pace t...

Zero to Hero 13 - 25 Minute Rowing Machine Workout

25 Jun 2023

Contributed by Lukas

Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.🚣My suggested pace hits MID tier on the Intensity Pyramid🚣...

Zero to Hero 12 - 25 Minute RowAlong Workout with a Sting in the Tail

24 Jun 2023

Contributed by Lukas

Not got much time? This 25 minute row will fit in an awesome rowing workout for you.Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minu...

Zero to Hero 11 - STOP Hating the Rowing Machine. Have FUN and GET FIT in this Rowing Workout

23 Jun 2023

Contributed by Lukas

RowAlong with me in a fun 20 minute workout as you're chased by kittens, stuck in a swamp and locate a famous hijacker.Over the course of a 20 minutes...

Zero to Hero 10 - 20 minute RowAlong

22 Jun 2023

Contributed by Lukas

This row was made originally for the Build me Up series on YouTube.🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣‍♀️➔Guide = Row 3...

Zero to Hero 9 - 15 minute RowAlong

21 Jun 2023

Contributed by Lukas

This row was made originally for the "Build me Up" series on YouTube.🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣‍♀️➔Guide = Row...

Zero to Hero 8 - 15 minute RowAlong "Trapped in a Phone"

20 Jun 2023

Contributed by Lukas

Make your rowing machine workouts a bit more fun by joining me on a journey as I get lost inside my phone. 15 minutes of rowing, starting with 4 minut...

Zero to Hero 7 - 12 minute RowAlong

19 Jun 2023

Contributed by Lukas

🚣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...

Zero to Hero 6 - 10 minute Rowing Adventure in Space

18 Jun 2023

Contributed by Lukas

Have a fun adventure in space on the rowing machine as I take you on a journey - for kids of all ages! Join the Captain of the Spaceship RowAlong as I...

Zero to Hero 5 - Another 10 minute Row

17 Jun 2023

Contributed by Lukas

New rower? Experienced? Just use the rower in the gym for cardio? This row will suit you just fine.🚣Alternate easy rowing with hard rowing every mi...

Zero to Hero 4 - 10 minute RowAlong

16 Jun 2023

Contributed by Lukas

Another row lifted from the Build Me Up Playlist on YouTube to kick off the Zero to Hero series here on the podcast:This 10 minute row will help build...

Zero to Hero 3 - 7 minute RowAlong

15 Jun 2023

Contributed by Lukas

Another row lifted from the 'Build Me Up' playlist on YouTube, in order to be part of the bigger "Zero to Hero" series. Are you new to rowing, or comi...

Zero to Hero 2 - Another 5 minute RowAlong

14 Jun 2023

Contributed by Lukas

For the Zero to Hero Playlist on YouTube, I wanted to give you the option to build up very gradually. So instead of increasing duration too quickly, ...

Zero to Hero 1 - Intro and 5 minute RowAlong

13 Jun 2023

Contributed by Lukas

As Podcast listeners, you sometimes miss out on the collections of exisitng rows I post on the YouTube channel. So I'm going to post all the rows tha...

Get Fit By Rowing - Row 24 - 5 x 5 minutes HARD intensity

27 May 2023

Contributed by Lukas

Finish off the Get Fit by Rowing series with a 5 x 5 minute RowAlong workout. Good 'n sweaty if you do it right! 5 x 5 minutes with 2:30 rests➔HR Tr...

Get Fit By Rowing - Row 23- Low Intensity 40 Minutes

26 May 2023

Contributed by Lukas

Just think how good 40 minutes straight on the rowing machine will be for you! I'll keep you company the whole way.40 minutes at 20spm➔HR Training Z...

Get Fit By Rowing - Row 22 - FAST INTERVALS - MAX intensity

25 May 2023

Contributed by Lukas

WARNING - Only row this MAX intensity workout if you know your body is healthy enough to do it. 🚣Seriously, this row asks you to do🚣: ...

Get Fit By Rowing - Row 21- Low Intensity 35 Minutes

23 May 2023

Contributed by Lukas

Fed up listening to me talk technique during a low intensity rowing workout? This is the row for you. I think I spend 30 seconds in the warm up a...

Get Fit By Rowing - Row 20 - 12 x 3 minutes HARD intensity

23 May 2023

Contributed by Lukas

You've got to be a Baby Bear for this rowing workout. Not too easy, not too hard. Lots of effort, but not so much that you can't hold it.12 ...

Get Fit By Rowing - Row 19 - Low Intensity 33 Minutes

20 May 2023

Contributed by Lukas

You've Got Fit By Rowing by now I hope. So it's time to get fitter, by rowing for a little longer.As we close off the 5th week of the Get Fit by ...

Get Fit By Rowing - Row 18 - Max Intensity Intervals

17 May 2023

Contributed by Lukas

Do you feel like you've only had a good rowing workout when you're totally spent afterwards? Well, this row's for you. It's also Row 18 of the Get Fi...

Get Fit By Rowing - Row 17- Low Intensity 30 Minutes with Drills

16 May 2023

Contributed by Lukas

Keep the intensity LOW to let your fitness GROW! Look at that, I can add 'poetry' to the list of skills on my LinkedIN profile now...But it's a s...

Get Fit By Rowing - Row 16 - 30 minute intensity pyramid HARD intensity

14 May 2023

Contributed by Lukas

Increase then decrease effort and pace every minute. 30 minutes will fly by in a sweaty mess if you do this one right! I went a bit loopy... sorr...

Get Fit By Rowing - Row 15 - Low Intensity 30 Minutes

11 May 2023

Contributed by Lukas

Your fitness is like a big bowl of blue sparkling energy. This low intensity row will give you a bigger bowl, and therefore more fitness. 🚣But to ...

Get Fit By Rowing - Row 14 - 10 x 1 minute MAX intensity

10 May 2023

Contributed by Lukas

Build your VO2max by rowing 10 x 1 minute intervals at maximum intensity. It's as fun as it sounds! 🚣Although base endurance is vital for fitness...

Get Fit By Rowing - Row 13 - 6 x 5minutes LOW intensity

09 May 2023

Contributed by Lukas

You can get fitter by rowing slowly?? YES! Take it easy for 6 x 5 minute intervals and build your base fitness. 🚣Remember, this isn't a performanc...

Get Fit By Rowing - Row 12 - 6 x 3 minutes HARD intensity

08 May 2023

Contributed by Lukas

Row hard, but not TOO hard for 3 minutes. Rest. Do it six times. Stop! The intensity in this RowAlong is somewhere between the Low Intensity Zone 2 wo...

Ep170.5 - Indoor Rowing HIIT Workout - 12 x 30sec + 1min Sprint - Also Part of RowAlong 5K plan W5S3

07 May 2023

Contributed by Lukas

It's just beeen pointed out that this row is missing from the 5K plan that I posted a long time ago as a podcast. So if you've been waiting for it, h...

Get Fit By Rowing - Row 11- Low Intensity 36 Minutes with Drills

05 May 2023

Contributed by Lukas

A low intensity rowalong (60-70% maxHR) for 36 minutes will do SOOOOO much for your fitness on the rowing machine.And by doing some legs only / back o...

Get Fit By Rowing - Row 10- MAX Intensity 15 x 45sec

04 May 2023

Contributed by Lukas

Row hard and fast for 45 seconds. Rest 45 sec. Do this 15 times to give your VO2max a boost! There's no real need for a heart rate monitor i...

Get Fit By Rowing - Row 9 - Low Intensity 2 x 15min RowAlong

03 May 2023

Contributed by Lukas

Build your blood's powerhouse with a low intensity row! Use a Heart Rate monitor if you have one to stay in the right training zone.🚣Row 2 x 15 mi...

Get Fit By Rowing - Row 8 - Mid Intensity 3/2/1 x 5

02 May 2023

Contributed by Lukas

I loved this row. 3 mins easy, 2 mins harder, 1 minute harder. 5 times. 30 minutes was done in a jiffy!If you have a heart Rate monitor - use it to s...

Get Fit by Rowing - Row 7 - 3 x 11 minutes Zone 2 Low Intensity RowAlong

01 May 2023

Contributed by Lukas

Take it slow and easy, and get fitter! How simple is that?  🚣Row 3 x 11 minutes at low intensity with 60 seconds rest 🚣‍♀️➔HR ...

Get Fit by Rowing - Row 6 - TABATOUGH!! 3 x TABATAs, MAX intensity

29 Apr 2023

Contributed by Lukas

Hit the MAX in VO2max in this short but intense row! 3 x TABATA rows (20 seconds Max, 10 seconds rest) should leave you exhausted (in a good way!)➔H...

Get Fit by Rowing - Row 5 - 3 x 10 minutes Zone 2 Low Intensity RowAlong

27 Apr 2023

Contributed by Lukas

This row won't set the world on fire - but it's SUPER effective for building your fitness. 🚣Row 3 x 10 minutes at low intensity with 45 seconds res...

Get Fit By Rowing - Row 4 - Hard Intensity 6 x 4mins RowAlong

23 Apr 2023

Contributed by Lukas

Row 4 minutes. Have a rest. Do this 6 times at an intensity where you're pushing yourself, but not at maximum. This is a bit of Tempo Rowing to mix th...

Get Fit By Rowing - Row 3 - Low Intensity 30 with Slow Downs

21 Apr 2023

Contributed by Lukas

The harder you work, the fitter you'll get, right? Wrong. Take this one easy - and get huge fitness gains. It's a simple 30 minute, low intensity, 20...

Get Fit by Rowing - Row 2 - 30 seconds Rowing Anaerobic at Zone 5 HR

20 Apr 2023

Contributed by Lukas

Ok - 20 x 30 seconds... Not just 1. But going MAX EFFORT on all 20 will improve your VO2max, which is vital for general fitness gains. 🚣This row ...

Get Fit By Rowing - Row 1 - Low Intensity 2 x 15min RowAlong

19 Apr 2023

Contributed by Lukas

Are you rowing just to get fit? But don't know what to do? This series is for you. Most of my plans are about performance, but what if you just w...

Travel through a Forest on this RowAlong Adventure

24 Mar 2023

Contributed by Lukas

Climb onto your rowing machine and join me as we walk through the forest, and possibly get into a few bits of trouble...Over the course of a 20 minute...

"Sharpen Up" Row 5 - 4 x 8 minutes High Intensity

16 Mar 2023

Contributed by Lukas

In order to get that Rowing Performance back, you need to embrace discomfort. This RowAlong workout will do that for you. 4 x 8 minute intervals with...

"Sharpen Up" Row 4 - 35 Minutes Low Intensity

16 Mar 2023

Contributed by Lukas

Endurance is key to rowing. And especially this 35 minute low intensity row. Can you keep it low and slow, AND endure my chat? ;) ‼ This is a LOW IN...

"Sharpen Up" Row 3 - 6 x 4 minutes

07 Mar 2023

Contributed by Lukas

Rowing at a tough pace for 4 minutes will help you get used to holding this intensity - do this 6 timesThis continues the 'plan' that was generated by...

"Sharpen Up" Row 2 - 30 Minutes Low Intensity

02 Mar 2023

Contributed by Lukas

Building your Rowing Performance back isn’t just about speed. You need to build your core fitness too. This row will do that. It’s a simple r...

"Sharpen Up" Row 1 - 8 x 2 mins / 2 min rest HIGH Intensity

01 Mar 2023

Contributed by Lukas

Need to sharpen up your rowing before some serious training? Try this 10 day plan. I've been rowing a lot while training for HYROX, but not parti...

RowAlong Adventure - Can You Survive Rowing The Seacaves?

20 Feb 2023

Contributed by Lukas

Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you...

January Motivation 31 - Easy then FAST!

01 Feb 2023

Contributed by Lukas

Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST! 🚣 Row 20 minutes at 20 strokes per minute, rest 3...

January Motivation 30 - 10 x 4 minutes

30 Jan 2023

Contributed by Lukas

From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can cho...

January Motivation 29 - Easy or Tough!

29 Jan 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 ...

January Motivation 28 - Awesome Power Building Row

28 Jan 2023

Contributed by Lukas

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals. 🚣MID to TOP Intensity on the Row...

January Motivation 27 - 8 x 1:45mins

27 Jan 2023

Contributed by Lukas

Get faster and learn to hold that pace by rowing intervals at your 2K rate and pace.10 minute warmup then🚣 8 x 1:45 with 1 minute rests 🚣‍♀️...

January Motivation 26 - 10 x 2 minutes

26 Jan 2023

Contributed by Lukas

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or...

January Motivation 25 - 24 Minute Row

26 Jan 2023

Contributed by Lukas

24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time.Row 4 minutes at 24 strokes per minut...

January Motivation 24 - Fast 8 x 2 Minute Workout

24 Jan 2023

Contributed by Lukas

Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between🚣TOP/MAX tier on the Intensity Pyramid🚣‍♀️➔Pace Guide...

January Motivation 23 - 4 x 8 minute Rowing Workout

23 Jan 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 mi...

January Motivation 22 - 30 Minute Rowing Workout Paced for All

23 Jan 2023

Contributed by Lukas

From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout🚣 Row 30 minutes at 20spm - and pi...

January Motivation 20 - Row Like Golf

23 Jan 2023

Contributed by Lukas

Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here.30 Minute Workout. Most at 5-16/10 intensity (2K+18 pa...

January Motivation 21 - 25 Minute Power Rowing Workout

23 Jan 2023

Contributed by Lukas

Get your power in with this 25 minute Rowing Workout. Go from 10 to 50 Power strokes - give it all you've got.Row the following at 20 Stroke Per Minut...

January Motivation 19 - Fitness Boosting Row

19 Jan 2023

Contributed by Lukas

https://youtu.be/nCOgLH0UCDsOffset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout🚣This is a low intensity ro...

January Motivation 18 - 36 Minute Row - 4 Pace Guides

19 Jan 2023

Contributed by Lukas

Check it out here on youtube: https://youtu.be/CfyfuOqzloMRow 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout tha...

January Motivation 17 - 10 x 1 minute MAX EFFORT

17 Jan 2023

Contributed by Lukas

f you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workouthttps://youtu.be/_JuRPW_VhMI🚣1 min...

January Motivation 16 - Fantastic RowAlong Workout

16 Jan 2023

Contributed by Lukas

RowAlong with me at a fitness building pace, then go fast! 🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣‍♀️➔Pace Guide = 20...

January Motivation 15 - Perfect Row for Low Motivation

16 Jan 2023

Contributed by Lukas

Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.🚣A bit of everything on the Intensity Pyra...

January Motivation 14 - Rowing and Squats

14 Jan 2023

Contributed by Lukas

If you use the rowing machine in the gym for cardio, this row will give you a great workout.After a warmup: Row 2 minutes at 7/10 effort (2K+12 i...

January Motivation 13 - 25 Minute Rowing Workout

13 Jan 2023

Contributed by Lukas

Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.🚣My suggested pace hits MID tier on the Intensity Pyramid🚣...

January Motivation 12 - 29 Minute All Intensity Rowing Workout

13 Jan 2023

Contributed by Lukas

Row 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 ...

January Motivation 11 - 25 Minute Increasing Lunchtime Row

11 Jan 2023

Contributed by Lukas

Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.5 minutes - 20spm / Build up your pace t...

January Motivation 10 - Amazing All Round Rowing Workout

10 Jan 2023

Contributed by Lukas

Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout🚣5 x 6 minutes with 2 minute rests 🚣...

January Motivation 9 - 25 Minute RowAlong Workout with a Sting in the Tail

09 Jan 2023

Contributed by Lukas

Not got much time? This 25 minute row will fit in an awesome rowing workout for you.Row 3 minutes at 20spm then 1 minute sprint at 28spm - rest 1 minu...

January Motivation 8 - Burn off Cake by Rowing

08 Jan 2023

Contributed by Lukas

Row off a slice of chocolate cake with this Rowing Workout set to burn around 350 calories.🚣Row 2 mins hard and fast, rest 2 mins. Do this 8 times🚣...

January Motivation 7 - Row faster with the Best Rowing Machine workout you'll do today

07 Jan 2023

Contributed by Lukas

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...

January Motivation 6 - 35 minute Rowing Workout for All Rowers

07 Jan 2023

Contributed by Lukas

Mix 4 minutes of low intensity with 1 minute of high intensity to give you an amazing workout on the rowing machine🚣4mins at 20spm then 1min FAST...

January Motivation 5 - 30 minute low intensity

07 Jan 2023

Contributed by Lukas

There's nothing standard about this standard row, as I look into a major change in technique for steady state rowing.🚣30 minutes at 20 strokes per ...

January Motivation 4 - 20 Minute Workout

04 Jan 2023

Contributed by Lukas

Go 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 20s...

January Motivation 3 - Burn Calories Easily

03 Jan 2023

Contributed by Lukas

Strap 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...

January Motivation 2 - 24 minutes - pick your intensity

02 Jan 2023

Contributed by Lukas

A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed. 🚣Row 4 minutes at 24spm - Rest 1 minute - Repea...

January Motivation 1 - Row off Beer!

02 Jan 2023

Contributed by Lukas

1 bottle of Corona is 150Kcal. In this Rowing Machine workout, I row enough to burn off 4 of them. Row:4 mins at 28 strokes per minute - 7-8/10 Effort...

12 Rows of Christmas RowAlongs - 12 x 5 minutes

26 Dec 2022

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 RowAlongs - 11 x 45 seconds

24 Dec 2022

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 RowAlongs - 10 Power Fives

22 Dec 2022

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 RowAlongs - 9 Minute Trilogy

20 Dec 2022

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 RowAlongs - 8 Stroke Rate Changes

18 Dec 2022

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 RowAlongs - 7 minutes Sprinting

16 Dec 2022

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 RowAlongs - 6 Even Splits

14 Dec 2022

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 RowAlongs - 5 x 10 Min Intervals

12 Dec 2022

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 RowAlongs - 4 Power Strokes

09 Dec 2022

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...