RowAlong – Indoor Rowing Machine Workouts

12 Rows of Christmas RowAlongs - 3 TABATAs

06 Dec 2022

Contributed by Lukas

I'm posting these sporadically through December. Go to: bit.ly/3iHeV4h for the full YouTube playlist.Row 20 seconds MAX EFFORT then 10 seconds rest 8 ...

12 Rows of Christmas RowAlongs - 2 Fitness Boosters

02 Dec 2022

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 RowAlongs - 1 Spicy Start

01 Dec 2022

Contributed by Lukas

Row 5 x 8 minutes with 2:30 rests. Broken into a 5 minute section and a 3 minute chunk. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀...

Row 30 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

30 Nov 2022

Contributed by Lukas

Open your wings and fly at 30 strokes per minute in the final row of the 30 Days of 30 Minute Rows!🚣TOP Tier row on my Intensity Pyramid🚣‍♀️...

Row 29 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

29 Nov 2022

Contributed by Lukas

After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀...

Row 28 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

28 Nov 2022

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....

Row 27 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

27 Nov 2022

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...

Row 25 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

25 Nov 2022

Contributed by Lukas

Get the best of both worlds in this row by rowing 4:30 slow then 30 seconds sprint 6 times.(You can also find this row on YouTube) https://youtu.be/Lr...

Row 24 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

25 Nov 2022

Contributed by Lukas

This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Change every two minu...

Row 23 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

23 Nov 2022

Contributed by Lukas

2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!🚣TOP Tier row on my Intensity Pyramid🚣‍♀️https://youtu.be/FgG4yrg4Fhw No Musichttps://...

Row 22 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

22 Nov 2022

Contributed by Lukas

This is a an entire repeat of the 2021 version, as unfortunately I had a late night at work and ran out of time to make the new start and end. Sorry!...

Row 21 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

21 Nov 2022

Contributed by Lukas

Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST🚣MID Tier row on my Intensity Pyramid🚣‍♀️4 m...

Row 20 of 30 Days of 30 Minute Rowing Workouts - LOW/MID Intensity

21 Nov 2022

Contributed by Lukas

Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣...

Row 19 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

19 Nov 2022

Contributed by Lukas

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. https://youtu.be/QCEVsObT9...

Row 18 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

18 Nov 2022

Contributed by Lukas

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 min...

Row 17 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

17 Nov 2022

Contributed by Lukas

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end ...

Row 16 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

16 Nov 2022

Contributed by Lukas

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up throug...

Row 15 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

15 Nov 2022

Contributed by Lukas

A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.Push the pace at 20 stroke per minute...

Row 14 of 30 Days of 30 Minute Rowing Workouts - ANY Intensity

14 Nov 2022

Contributed by Lukas

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series.Row 30 minutes how you like. I d...

Row 13 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

13 Nov 2022

Contributed by Lukas

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the seriesBreak 30 minutes into 5 minu...

Row 12 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

12 Nov 2022

Contributed by Lukas

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series5 minutes at 22s...

Row 11 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

11 Nov 2022

Contributed by Lukas

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series10 x 1 minute sprints ...

Row 10 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

10 Nov 2022

Contributed by Lukas

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series30 minutes is ov...

Row 9 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

09 Nov 2022

Contributed by Lukas

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the seriesBreak up a 30 minute row by r...

Row 8 of 30 Days of 30 Minute Rowing Workouts - Low-ish Intensity

08 Nov 2022

Contributed by Lukas

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 8th Day of the seriesRow 30 minutes at...

Row 7 of 30 Days of 30 Minute Rowing Workouts - ANY Intensity

08 Nov 2022

Contributed by Lukas

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the seriesRow 30 minutes as you wish - I do ...

Row 6 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

06 Nov 2022

Contributed by Lukas

A great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the seriesChange up a 20s...

Row 5 of 30 Days of 30 Minute Rowing Workouts - MID Intensity

05 Nov 2022

Contributed by Lukas

A great standalone HARD rowing workout - if you're rowing 30 days of 30 minute rows, this is the 5th Day of the seriesA massive endorphin rush is the ...

Row 4 of 30 Days of 30 Minute Rowing Workouts - LOW Intensity

04 Nov 2022

Contributed by Lukas

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the seriesSlow it down but ...

Row 3 of 30 Days of 30 Minute Rowing Workouts - MAX Intensity

03 Nov 2022

Contributed by Lukas

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the seriesBoy is this 30 minute r...

Row 2 of 30 Days of 30 Minute Rowing Workouts - 30 mins at 18spm

02 Nov 2022

Contributed by Lukas

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing all 30 days of 30 minute rows, this is the 2nd Day of the seriesSlow it down,...

Row 1 of 30 Days of 30 Minute Rowing Workouts - Alternate 24/20spm

01 Nov 2022

Contributed by Lukas

Are you going to row all 30 RowAlong Workouts? You don't need to! But if you are, this kicks off by alternating 3 minutes at 24spm and 3 mnutes at 20s...

Escape the Zombie Carrots - A 20 minute RowAlong

31 Oct 2022

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...

RowAlong Adventure - Trapped in a phone

10 Oct 2022

Contributed by Lukas

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

Ep 199 - 4 x 10 minutes TEMPO (Hard) Row

05 Oct 2022

Contributed by Lukas

This won't feel easy. But it won't feel max effort either. A baby bear row. I revisit a row from a couple of years ago, updating the warmup and t...

RowAlong on the Amazon

28 Sep 2022

Contributed by Lukas

RowAlong with me to help power a boat on the Amazon river, as I take you on a journey, telling you when to speed up and slow down as you row! ➡...

Ep198 - RowAlong 1000m Plan - Week 5 Session 4 - 8 x 1 minute efforts to test if the 1000m plan worked

27 Sep 2022

Contributed by Lukas

After 4 weeks and 3 prep rows, use this row to check if you have increased your speed on the rowing machine. 🚣8 x 1 minute with 1 minute rests...

Ep197 - RowAlong 1000m Plan - Week 5 Session 3 - 6 x 1 minutes - SUPER SPEEDY!

23 Sep 2022

Contributed by Lukas

You'll need those 3 minutes rest if you hit this session hard enough. 🚣6 x 1 minutes with 3 minute rests 🚣‍♀️➔Pace Guide = 1K or faster...

Ep196 - RowAlong 1000m Plan - Week 5 Session 2 - 2 x 15 mins - Slow and Easy

22 Sep 2022

Contributed by Lukas

15 minutes twice at a low intensity and stroke rate to BUILD that fitness and BURN a lot of calories.🚣2 x 15 minutes with 3 minute rests at 18/20sp...

Ep195 - RowAlong 1000m Plan - Week 5 Session 1 - 2/1/2mins - Fast!

20 Sep 2022

Contributed by Lukas

Don't be fooled. These 5 minutes are going to be hard fought minutes. Row them at 1K Pace or better. Just stay off the floor.🚣2mins / 1min / 2mins ...

A RowAlong Adventure - RowAlong to a Space Story

19 Sep 2022

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 ...

Ep194 - RowAlong 1000m Plan - Week 4 Session 5 - 6 x 1 minute - Super Fast!

17 Sep 2022

Contributed by Lukas

It's only 6 minutes of effort in this rowing workout. But if you put in the RIGHT effort, that'll be enough! 🚣6 x 1 minutes with 2 minutes rest 🚣...

Ep193 - RowAlong 1000m Plan - Week 4 Session 4 - 30 minutes slow and easy

16 Sep 2022

Contributed by Lukas

🚣Row 30 minutes at 18 strokes per minute at a low intensity 🚣‍♀️And I mean a low intensity. If this feels tough, if you're not able to hol...

Ep192 - RowAlong 1000m Plan - Week 4 Session 3 - 8 x 4 mins of POWER!

15 Sep 2022

Contributed by Lukas

There's nothing quite like pushing hard at 20 strokes per minute to build your ability to lay in the power on the rowing machine!🚣8 x 4minutes at 2...

Ep191 - RowAlong 1000m Plan - Week 4 Session 2 - 3 x 12 minutes EASY

14 Sep 2022

Contributed by Lukas

Your energy tank is only so big. But you can increase it with a row like this the one in this RowAlong workout. 🚣3 x 12 minutes at 20spm with 90 s...

Ep190 - RowAlong 1000m Plan - Week 4 Session 1 - 45 seconds x 8 - VERY HARD!

13 Sep 2022

Contributed by Lukas

This row will build your speed and ability to hold it. But only if you make sure to ROW FAST! 🚣45 seconds x 8 with 30 second rests 🚣‍♀️➔...

Ep189 - RowAlong 1000m Plan - Week 3 Session 5 - 90 seconds x 5 - VERY HARD!

10 Sep 2022

Contributed by Lukas

Get up to speed, and keep it up. Hold it through all 5 intervals in this tough rowing workout.🚣5 x 90 seconds with 3 minutes rest between🚣‍♀...

Ep188 - RowAlong 1000m Plan - Week 3 Session 4 - 10mins x 3 - Recovery and fitness building RowAlong

09 Sep 2022

Contributed by Lukas

It may be just 3 x 10 minute intervals, but they'll REALLY help your rowing and your fitness. 🚣3 x 10 minutes with 1 minute rests at 18/20/18spm 🚣...

Ep187 - RowAlong 1000m Plan - Week 3 Session 3 - 20 x 1 minutes - One of the Toughest rows I’ve made

08 Sep 2022

Contributed by Lukas

Warning - this is one of my toughest RowAlong Workouts - I take myself to the limit. Can you do the same? This workout will help you increase your sp...

Ep186 - RowAlong 1000m Plan - Week 3 Session 2 - 30 Minutes EASY(ish)

07 Sep 2022

Contributed by Lukas

30 minutes of rowing can be dull. Make it more interesting by changing pace and stroke rate as you row.🚣Change from 18/20/22/20/18spm every 6 minut...

Ep185 - RowAlong 1000m Plan - Week 3 Session 1 - 12 x 1 minute FAST!

06 Sep 2022

Contributed by Lukas

With 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 secon...

Ep184 - Talking with Pamela Rose about Protecting Energy Levels (Row while listening)

04 Sep 2022

Contributed by Lukas

I 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...

Ep183 - RowAlong 1000m Plan - Week 2 Session 5 - 4 x 2 minutes FAST!

03 Sep 2022

Contributed by Lukas

This 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. 🚣...

Ep182 - RowAlong 1000m Plan - Week 2 Session 4 - 3 x 12 mins EASY!

02 Sep 2022

Contributed by Lukas

My 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 ch...

Ep181 - RowAlong 1000m Plan - Week 2 Session 3 - 20 x 1 minute - HARD!

01 Sep 2022

Contributed by Lukas

Push 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 ...

Ep180 - RowAlong 1000m Plan - Week 2 Session 2 - 3 x 12 minutes EASY

31 Aug 2022

Contributed by Lukas

Build 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🚣‍♀️...

Ep179 - RowAlong 1000m Plan - Week 2 Session1 - 10 x 1 minutes HARD

30 Aug 2022

Contributed by Lukas

If 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 rest...

Ep178 - RowAlong 1000m Plan - Week 1 Session 5 - 2 x 3 minutes - BRUTAL!!!

28 Aug 2022

Contributed by Lukas

It'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 G...

Ep177 - RowAlong 1000m Plan - Week 1 Session 4 - 35 minutes fitness booster

26 Aug 2022

Contributed by Lukas

Keep 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 🚣...

Ep176 - RowAlong 1000m Plan - Week 1 Session 3 - 20 x 1 minute MAX POWER!

25 Aug 2022

Contributed by Lukas

Although 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🚣‍♀️...

Ep175 - RowAlong 1000m Plan - Week 1 Session 2 - 4 x 10 minutes

24 Aug 2022

Contributed by Lukas

🚣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➔...

Ep174 - RowAlong 1000m Plan - Week 1 Session 1 - 8 x 1 min FAST!

23 Aug 2022

Contributed by Lukas

Go 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 🚣‍♀️➔Pac...

Ep173 - RowAlong 1000m Plan - Week 1 Session 0 - Introduction Row

22 Aug 2022

Contributed by Lukas

Row 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 18...

Ep 172 - 5K Rowing Plan - Week 5 Session 5 - 3 x 12 mins

14 Aug 2022

Contributed by Lukas

For 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  🚣...

Ep 171 - 5K Rowing Plan - Week 5 Session 4 - 2 x 19mins (varied)

12 Aug 2022

Contributed by Lukas

For 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 r...

Ep 170 - 5K Rowing Plan - Week 5 Session 2 - 30 mins 18spm

10 Aug 2022

Contributed by Lukas

🚣 Week 5  Session 2  is  30 minutes at 18spm 🚣‍♀️For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-...

Ep 169 - 5K Rowing Plan - Week 5 Session 1 - 2 x 10 mins at 5K Tempo

08 Aug 2022

Contributed by Lukas

For 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...

Ep 168 - 5K Rowing Plan - Week 4 Session 5 - 3 x 8mins Speed Ramp

06 Aug 2022

Contributed by Lukas

For 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 🚣...

Ep 167 - 5K Rowing Plan - Week 4 Session 4 - 5 x 8mins

04 Aug 2022

Contributed by Lukas

For 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 a...

Ep 166 - 5K Rowing Plan - Week 4 Session 3 - 5 x 4mins

02 Aug 2022

Contributed by Lukas

For 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  🚣...

Ep 165 - 5K Rowing Plan - Week 4 Session 2 - 30 mins 20spm

31 Jul 2022

Contributed by Lukas

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Week 4  Session 2  is  30 mins at 20spm 🚣‍♀️...

Ep 164 - 5K Rowing Plan - Week 4 Session 1 - 8 x 3mins

29 Jul 2022

Contributed by Lukas

For 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 ...

Ep 163 - 5K Rowing Plan - Week 3 Session 5 - 20mins at 24spm

27 Jul 2022

Contributed by Lukas

For 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 ...

Ep 162 - 5K Rowing Plan - Week 3 Session 4 - 30mins at 18/22/24spm

25 Jul 2022

Contributed by Lukas

For 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 minut...

Ep 161- 5K Rowing Plan - Week 3 Session 3 - 20 x 1min MAX

23 Jul 2022

Contributed by Lukas

For 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 ...

Ep 160 - 5K Rowing Plan - Week 3 Session 2 - 30 mins with Power Strokes

21 Jul 2022

Contributed by Lukas

For 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 st...

Ep 159 - 5K Rowing Plan - Week 3 Session 1 - 5 x 5mins

19 Jul 2022

Contributed by Lukas

For 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 (28...

Ep 158 - 5K Rowing Plan - Week 2 Session 5 -10/4/10/4mins

17 Jul 2022

Contributed by Lukas

For 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 20/24/20/28s...

Ep 157 - 5K Rowing Plan - Week 2 Session 4 - 30 mins at 18/20spm

15 Jul 2022

Contributed by Lukas

For 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 ...

Ep 156 - 5K Rowing Plan - Week 2 Session 3 - 10 x 2:30

13 Jul 2022

Contributed by Lukas

For 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 ...

Ep 155 - 5K Rowing Plan - Week 2 Session 2 - 3 x 13mins

11 Jul 2022

Contributed by Lukas

For 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 ...

Ep 154 - 5K Rowing Plan - Week 2 Session 1 - 7 x 4mins

09 Jul 2022

Contributed by Lukas

For 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:...

Ep 153 - 5K Rowing Plan - Week 1 Session 5 - 4 / 2 / 4 mins x 3

07 Jul 2022

Contributed by Lukas

For 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 - repea...

Ep 152 - 5K Rowing Plan - Week 1 Session 4 - 2 x 20 mins

05 Jul 2022

Contributed by Lukas

For 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...

Ep 151 - 5K Rowing Plan - Week 1 Session 3 - 12 x 2mins

03 Jul 2022

Contributed by Lukas

For 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 rest...

Ep 150 - 5K Rowing Plan - Week 1 Session 2 - 4 x 10 mins at 18/20/18/20

01 Jul 2022

Contributed by Lukas

For 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 ...

Ep 149 - 5K Rowing Plan - Week 1 Session 1 - 6 x 4 mins at 28spm with 2 min rests

29 Jun 2022

Contributed by Lukas

For 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 rest...

Ep 148 - 5K Rowing Plan - Prologue - 40mins at 20spm

27 Jun 2022

Contributed by Lukas

For full information about the RowAlong 5K Plan. go to:https://www.rowalong.com/5000m-plan🚣 Prologue Workout - 40mins at 20spm. 🚣‍♀️Pace G...

Ep 147 - Introduction to the 5K Indoor Rowing Plan, plus the Importance of Baseline Testing

27 Jun 2022

Contributed by Lukas

I'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...

Ep 146 - 5/4/3/2/1/2/3/4/5 min Rowing Workout - ”The Wringer”

23 Jun 2022

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 ...

Ep 145 - 30 mins plus 30 seconds calorie burner

31 May 2022

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...

Ep 144 - 30 minute RowAlong looking at speed generation

24 May 2022

Contributed by Lukas

Speed comes in two ways - work on them in this simple but sweaty 30 minute rowRow 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)  ...

Ep 143 - A Sting in the Tail - Rowing Machine Workout

09 May 2022

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 = 2...

Ep 142 - 30 Minute Rowing Workout - The Narcissist edition.

01 May 2022

Contributed by Lukas

RowAlong with me in this 30 minute fitness builder, while I RowAlong with myself! ➔Pace Guide = 2K+18 pace➔Effort =5-6/10➔Speech = Comfortable❗...

Ep 141 - 20 minute Rowing Workout - Slow and Fast - Love and Hate

29 Apr 2022

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 20...

Ep 140 - 3/2/1min x 5 Rowing Workout

24 Apr 2022

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 🚣...

Ep 139 - 20 Minute Build Me Up Rowing Workout

12 Apr 2022

Contributed by Lukas

Are 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 Minu...

Ep 138 - 15 Minute Build Me Up Rowing Workout

11 Apr 2022

Contributed by Lukas

Are 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 wa...

Ep 137 - 12 Minute Build Me Up Rowing Workout

10 Apr 2022

Contributed by Lukas

Are 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 wa...

Ep 136 - 10 Minute Build Me Up Rowing Workout

09 Apr 2022

Contributed by Lukas

Are 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 wa...