RowAlong – Indoor Rowing Machine Workouts
Episodes
Ep 135 - 7 Minute Build Me Up Rowing Workout
08 Apr 2022
Contributed by Lukas
Are you new to rowing, or coming back from injury? This 7 minute row will help build up your strength as part of my Build Me Up series.🚣2 Minute wa...
Ep 134 - 5 Minute Build Me Up Rowing Workout
07 Apr 2022
Contributed by Lukas
Are you new to rowing, or coming back from injury? This 5 minute row will help build up your strength as part of my Build Me Up series.🚣2 Minute wa...
Ep133 - Row off Beer with a Rowing Workout
06 Apr 2022
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 Effor...
Ep 132 - April 2022 CTC Rowing Workout
04 Apr 2022
Contributed by Lukas
This challenging row is tough - but you'll get a great rowing workout from it. After a 5 minute Warmup:Row 3 minutes at 27spm1 minute RestRow 3 Minut...
EP131 - Row Like Football (Soccer)
31 Mar 2022
Contributed by Lukas
Row for 90 minutes to feel like you're playing a football match in this rowing workout.2 x 45 minute intervals with 3 minutes rest. 🚣Row 1 minute ...
Ep130 - Rowing Gym Workout - Rowing and Squats
29 Mar 2022
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 if yo...
Ep 129 - Row off Chocolate Cake - Sprint Rowing Workout
21 Mar 2022
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🚣...
Ep 128 - Rowing like a Squash Match - HIIT Workout
18 Mar 2022
Contributed by Lukas
This High Intensity Interval Training row will provide off-court cardio training for Squash as well as helping indoor rowers. ❗ Row 4 strokes fas...
Ep 127 - Row Off a Cookie - RowAlong Indoor Rowing Workout
14 Mar 2022
Contributed by Lukas
Rowing is great for burning calories. In this RowAlong workout, I row long enough to burn off the calories in a M&S white chocolate chip cookie (yum!!...
Ep 126 - Row Like Golf - Indoor Rowing Workout
10 Mar 2022
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...
Ep 125 - 8 x 2 minutes with 2 minute rests - TOP Intensity RowAlong
23 Feb 2022
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...
Ep 124 - The Best Row if you have Low Motivation to Row
16 Feb 2022
Contributed by Lukas
A bit of a double reason for this one - I let the Podcast drift for the past couple of months after finishing the 12 Days of Christmas as I picked up ...
12 Rows of Christmas - 12 x 5 mins (60 mins with no rest) Rowing Workout
24 Dec 2021
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 Indoor Rowing Workout
23 Dec 2021
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 - Indoor Rowing Workout
22 Dec 2021
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
21 Dec 2021
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
20 Dec 2021
Contributed by Lukas
12 Rows of Christmas:8 Stroke Rate Changes - RowAlong workouthttps://youtu.be/Fh0VHEVGq0sRow for 32 minutes, but change stroke rate every four minutes...
12 Rows of Christmas - 7 Minutes Sprinting - RowAlong Rowing Workout
19 Dec 2021
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 - RowAlong Rowing Workout
18 Dec 2021
Contributed by Lukas
12 Rows of Christmas:6 Even Splitshttps://youtu.be/Fh0VHEVGq0sA simple 30 minute row holding stroke rate and pace throughout. But can you keep all the...
12 Rows of Christmas - 5 x 10 minute Intervals - RowAlong Workout
17 Dec 2021
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🚣♀️R...
12 Rows of Christmas - 4 Power Strokes - Indoor Rowing Workout
16 Dec 2021
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 Tabatas - Indoor Rowing Workout
15 Dec 2021
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 - Indoor Rowing Workout
14 Dec 2021
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 - 1 Spicy Start - RowAlong Rowing Workout
13 Dec 2021
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🚣♀...
RA 85 - Awesome Power Building Rowing Machine Workout - RowAlong Interval Training
08 Dec 2021
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 Rowing ...
30 Days of 30 Minute Rows - Day 30 - Indoor Rowing Machine Workout
01 Dec 2021
Contributed by Lukas
Hit top end pace 30 times in this interval workout over 30 minutes. Open your wings and fly at 30 strokes per minute! 🚣TOP Tier row on my Intensit...
30 Days of 30 Minute Rows - Day 29 - Indoor Rowing Machine Workout
30 Nov 2021
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🚣♀️...
30 Days of 30 Minute Rows - Day 28 - Indoor Rowing Machine Workout
29 Nov 2021
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....
30 Days of 30 Minute Rows - Day 27 - Indoor Rowing Machine Workout
28 Nov 2021
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/...
30 Days of 30 Minute Rows - Day 26 - Indoor Rowing Machine Workout
27 Nov 2021
Contributed by Lukas
Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣...
30 Days of 30 Minute Rows - Day 25 - Indoor Rowing Machine Workout
26 Nov 2021
Contributed by Lukas
Get the best of both worlds in this row by rowing slow, then a short sprint.🚣MID Tier row on my Intensity Pyramid🚣♀️Row for 4:30 at 22 st...
30 Days of 30 Minute Rows - Day 24 - Indoor Rowing Machine Workout
25 Nov 2021
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...
30 Days of 30 Minute Rows - Day 23 - Indoor Rowing Machine Workout
24 Nov 2021
Contributed by Lukas
Get your push on and get that pace up one minute at a time on the rowing machine🚣TOP Tier row on my Intensity Pyramid🚣♀️Row 2 minutes eas...
30 Days of 30 Minute Rows - Day 22 - Indoor Rowing Machine Workout
23 Nov 2021
Contributed by Lukas
Make a low stroke rate row a challenge by covering the pace on your monitor🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Row 30 minutes at 2...
30 Days of 30 Minute Rows - Day 21 - Indoor Rowing Machine Workout
22 Nov 2021
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...
30 Days of 30 Minute Rows - Day 20 - Indoor Rowing Machine Workout
21 Nov 2021
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 Tier row on my Intensity Pyramid🚣♀...
30 Days of 30 Minute Rows - Day 19 - Indoor Rowing Machine Workout
20 Nov 2021
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. Split the 30 minutes into...
30 Days of 30 Minute Rows - Day 18 - Indoor Rowing Machine Workout
19 Nov 2021
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 mi...
30 Days of 30 Minute Rows - Day 17 - Indoor Rowing Machine Workout
18 Nov 2021
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...
30 Days of 30 Minute Rows - Day 16 - Indoor Rowing Machine Workout
17 Nov 2021
Contributed by Lukas
Rise up through some stroke rates every 5 minutes in this fitness building 30 minute row🚣BOTTOM intensity Workout🚣♀️Row at 18/20/22/18/20...
30 Days of 30 Minute Rows - Day 15 - Indoor Rowing Machine Workout
16 Nov 2021
Contributed by Lukas
Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID intensity Workout🚣♀️➔Pace Guide = Start ...
30 Days of 30 Minute Rows - Day 14 - Indoor Rowing Machine Workout
15 Nov 2021
Contributed by Lukas
Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣BOTTOM intentisty row 🚣♀️➔Pace Guide = Start 2K+...
30 Days of 30 Minute Row - Day 13 - Indoor Rowing Machine Workout
14 Nov 2021
Contributed by Lukas
Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.🚣MID intentisty row 🚣♀️➔...
30 Days of 30 Minutes - Day 12 - RowAlong
13 Nov 2021
Contributed by Lukas
minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.🚣BOTTOM intentisty row 🚣...
30 Days of 30 Minutes - Day 11 - RowAlong
12 Nov 2021
Contributed by Lukas
10 x 1 minute sprints with 2 minute paddles in between will be over before you know it in this 30 minute fast rowing workout.🚣TOP intentisty row 🚣...
30 Days of 30 Minutes - Day 10 - RowAlong
11 Nov 2021
Contributed by Lukas
30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.🚣BOTTOM intentisty row 🚣♀️...
30 Days of 30 Minutes - Day 9 - RowAlong
10 Nov 2021
Contributed by Lukas
Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)🚣MID intentisty row 🚣♀️➔Pace Guide = 2K+16...
30 Days of 30 Minutes - Day 8 - RowAlong
09 Nov 2021
Contributed by Lukas
Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it.🚣BOTTOM intentisty row 🚣♀️Row at 20spm /...
30 Days of 30 Minutes - Day 7 - RowAlong
08 Nov 2021
Contributed by Lukas
Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP intensity row (if you follow me) 🚣♀️➔Pace Guide = 2K+12 for the 24spm ...
30 Days of 30 Minutes - Day 6 - RowAlong
08 Nov 2021
Contributed by Lukas
Change up a 20spm row by dropping to a VERY low stroke rate every 5:30🚣Bottom Intensity Row 🚣♀️➔Pace Guide = 2K+18 for the 20spm - don'...
30 Days of 30 Minutes - Day 5 - RowAlong
06 Nov 2021
Contributed by Lukas
Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣♀️➔P...
30 Days of 30 Minutes - Day 4 - RowAlong
05 Nov 2021
Contributed by Lukas
Slow it down but keep it interesting by changing the stroke rate and pace every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣♀️➔P...
30 Days of 30 Minutes - Day 2 - RowAlong
04 Nov 2021
Contributed by Lukas
Slow it down, and row this 30 minute workout at 18 strokes per minute. Use this slower rate to work on your fitness, your flow, and your technique.🚣...
30 Days of 30 Minutes - Day 3 - RowAlong
04 Nov 2021
Contributed by Lukas
Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times.🚣This row gets the red chilli, as it's a TOP i...
30 Days of 30 Minutes - Day 1 - RowAlong
02 Nov 2021
Contributed by Lukas
Kicking off my 30 days of 30 minute long Indoor Rowing Workouts, this one alternates 3 minutes at 24spm and 3 mnutes at 20spm🚣MID Intensity Row 🚣...
Ep 91 - 30 minute Rowing Machine Workout - 4min Low Rate / 1 min High Rate - 6 times
01 Oct 2021
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 m...
Ep 90 - 36 min Indoor Rowing Workout - change rate every 3 minutes
14 Sep 2021
Contributed by Lukas
Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again. 🚣 Every th...
Ep 89 - 10 x 4 mins - Pick your Intensity
02 Sep 2021
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...
Ep 88 - 10 x 2 mins - Pick your Intensity
24 Aug 2021
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...
Ep 87 - 30 min Indoor Rowing Workout - Pick your Intensity
20 Aug 2021
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...
Ep 86 - Talking Indoor Rowing with Wilson Lawrence - A pilot podcast idea that didn't take off
07 Aug 2021
Contributed by Lukas
In February 2021, Wilson Lawrence (a Continuous Parsonal Development and Performance Coach) and I were talking about whether my Podcast could be expan...
Ep 85 - The Best All Round Indoor Rowing Workout - 9 x 4 minutes
02 Aug 2021
Contributed by Lukas
This is one of the best rowing workouts you can do. Vary your stroke rate and intensity to give you the best of everything - technique / fitness / pow...
Ep 84 - 2 hour Indoor Rowing Workout - RowAlong with me for two hours
24 Jul 2021
Contributed by Lukas
Let me keep you company on a 2 hour row. Row at a pace you can manage, and I'll talk to you about technique, training ideas, how to stop your backside...
Ep 83 - 2K Plan Week5 S6 - 30 mins at 18/20spm - Fitness Booster and Recovery Indoor Rowing Workout
23 Jul 2021
Contributed by Lukas
Recover from a Time Time Trial or race, or just boost your fitness with this 30 minute stroke rate alternating row.🚣 30 mins - 18spm / 20spm every ...
Ep 82 - 2K Plan Week5 S5 - 2000m Row paced for 8 minutes
21 Jul 2021
Contributed by Lukas
TOP TIER WORKOUT as you row a 2000m Time Trial🚣 After a 10 minute warmup, row 2000m as fast as you can! 🚣♀️Pace Guide = Hopefully faster ...
Ep 81 - 2K Plan Week5 S4 - Race Preparation Row - Get ready for any Time Trial with this Indoor Rowing Workout.
18 Jul 2021
Contributed by Lukas
Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race. This is bein...
Ep 80 - 2K Plan Week5 S3 - 5 x 7mins - As Intense as you like - Indoor Rowing Workout
16 Jul 2021
Contributed by Lukas
Three different pace guides, three different intensities. This row is up to you. 🚣 5 x 7mins (1 min rests) at 20spm 🚣♀️➔Pace Guide = 2...
Ep 79 - 2K Plan Week5 S2 - 7/5/3/1mins - Hard or MAX effort Row - Indoor Rowing Workout
14 Jul 2021
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...
Ep 78 - 2K Plan Week5 S1 - 30mins with Power Strokes - Indoor Rowing Workout
12 Jul 2021
Contributed by Lukas
Give yourself time to burn some calories while putting in some power and technique work with this 30 minute row. It may be the Bottom intensity on the...
Ep 77 - 2K Plan Week4 S6 - 30 minute power builder - Indoor Rowing Workout
10 Jul 2021
Contributed by Lukas
Build power in your body by pushing the pace of this 30 minute row🚣 30 minutes at 20 strokes per minute - faster than normal 🚣♀️➔Pace G...
Ep 75 - 2K Plan Week4 S4 - Max Intensity Row 10/8/6 mins - Indoor Rowing Workout
08 Jul 2021
Contributed by Lukas
Top intensity row to build your tolerance at high effort, ready for your 2000m time trial🚣 Row 10/8/6 mins with 2:30 rests at 28 strokes per minute...
Ep 76 - 2K Plan Week4 S5 - 6 x 6min Fitness Boosting Rowalong - Indoor Rowing WorkoutEp 75 - 2K Plan Week4 S4 - Max Intensity Row 10/8/6 mins - Indoor Rowing Workout
06 Jul 2021
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...
Ep 74 - 2K Plan Week4 S3 - 30 minutes Calorie burning Fitness builder - Indoor Rowing Workout
04 Jul 2021
Contributed by Lukas
This 30 minute row at 20 strokes per minute will help you work on your rowing technique will building up your foundation fitness. A vital row to do. ...
Ep 73 - 2K Plan Week4 S2 - 5 x 5 minute Hard Intensity - Indoor Rowing Workout
03 Jul 2021
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...
Ep 72 - 2K Plan Week4 S1 - 2x20mins Fitness Boost
01 Jul 2021
Contributed by Lukas
Build up your fitness and torch some calories in this sweaty but simple row on the machine🚣 2 x 20mins with 90 second rests🚣♀️➔Pace Gui...
Ep 71 - 2K Plan Week3 S6 - 30 mins HARD ramp ups - Indoor Rowing Workout
29 Jun 2021
Contributed by Lukas
Increase your pace and stroke rate every five minutes in this hard endurance rowing machine workout. 🚣 Row 30 mins - changing through 22/24/26/22/...
Ep 70 - 2K Plan Week3 S5 - 30 minute Sawtooth Fitness Building Indoor Rowing Workout
27 Jun 2021
Contributed by Lukas
Row for 30 minutes, changing pace and stroke rate every 2 minutes to keep things interesting and build your skills and fitness with this Bottom Tier i...
Ep 69 - 2K Plan Week3 S4 - Max Effort Intervals - 12/10/8mins - Indoor Rowing Workout
25 Jun 2021
Contributed by Lukas
Increase your stamina at speed with this TOP training tier Max Effort rowing machine workout. 🚣 12 / 10 / 8 min with 3 min rests at 26spm🚣♀...
Ep 68 - 2K Plan Week3 S3 - 32 min Fitness and Technique
24 Jun 2021
Contributed by Lukas
Build your base fitness and work on your technique in this 32 minute, bottom training tier rowing workout.🚣 32 minutes at 20spm 🚣♀️➔Pac...
Ep 67 - 2K Plan Week3 S2 - 10 x 3 min HARD intensity Indoor Rowing Workout
22 Jun 2021
Contributed by Lukas
Maintain your power and pace with this HARD row. You'll hold an intense tempo pace that will make you need to hold on to finish. But you won't feel li...
Ep 66 - 2K Plan Week3 S1 - 12min x 3 Fitness Building Rowing Machine Workout
10 Jun 2021
Contributed by Lukas
Build your fitness without realising it by breaking up a 36 minute indoor rowing workout into three 12 minute intervals. RowAlong with me in this one ...
Ep 65 - 2K Plan Week2 S6 - 27 minute HARD effort Rowing Machine Workout
08 Jun 2021
Contributed by Lukas
This is a hard effort row that you'll need to work at to complete, but won't feel like you can't complete🚣 After a 4minute warmup, row 27 minutes a...
Ep 64 - 2K Plan Week2 S5 - 4mins + 1 min power strokes (for 30 minutes)
30 May 2021
Contributed by Lukas
This is a BOTTOM tier row that will push your muscles.🚣 Row 4min at 20spm then 1min at 15spm - keeping to the same pace for both. (Do this 6 times)...
Ep 63 - 2K Plan Week2 S4 - 1/2/3/4/3/2/1 mins at 2K rate and Pace
21 May 2021
Contributed by Lukas
This top tier (what I call max effort) workout will slash lots of time off your 2K score if you do it right. In fact, if you mix it up with some of th...
Ep 62 - 2K Plan Week2 S3 - 5 x 7mins Fitness Boosting Row
14 May 2021
Contributed by Lukas
A core fitness building pyramid row which rises and falls in intensity. 🚣 5 x 7 minutes at 18/20/22/20/18spm with 1 minute rests🚣♀️➔P...
Ep 62 - 2K Plan Week2 S2 - 8 x 4 mins - HARD!!
12 May 2021
Contributed by Lukas
This is a MID tier hardship training row that will make you work hard, but then give you a rest before going again. Great for building intensity endur...
Ep 61 - 2K Plan Week2 S1 - 40mins at 18spm - Fitness Booster
08 May 2021
Contributed by Lukas
A fitness building rowing workout which gives you time to work on technique🚣 40 minutes 18spm 🚣♀️➔Pace Guide = 2K+20-22➔Effort = 5-6/...
Ep 60 - 2K Plan Week1 S6 - 24mins at 24spm - Hard - Mid Tier on the Intensity Pyramid
22 Apr 2021
Contributed by Lukas
A hard, tempo row that will leave you able to go faster for longer on the rowing machine🚣 Row 24 minutes at 24 strokes per minute 🚣♀️This...
Ep 59 - 2K Plan Week1 S5 - 4 x 10mins Fitness Building Indoor Rowing Workout
19 Apr 2021
Contributed by Lukas
A fantastic calorie burning, fitness building row - broken down into 4 x 10 minute chunks to try to hide the fact you're actually rowing for 40 minu...
Ep 58 - 2K Plan Week1 S4 - 8 x 2mins Indoor Rowing Workout
13 Apr 2021
Contributed by Lukas
Near maximum effort indoor rowing machine workout to build speed and power.🚣 8 x 2mins with 3 min rests - at 2K pace and stroke rate 🚣♀️➔...
Ep 57 - 2K Plan Week1 S3 - 2 x 20mins
24 Mar 2021
Contributed by Lukas
I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'r...
Ep 56 - 2K Plan Week1 S2 - 10 x 3 mins at 2K+5 / 28spm.
16 Mar 2021
Contributed by Lukas
I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'r...
Ep 55 - 2K Plan Week1 S1 - 30 minutes 20spm with Power Strokes.
11 Mar 2021
Contributed by Lukas
I'll say now, this doesn't have to be done as part of a 2K plan, it's just as good as a standalone workout - as are all of the sessions for this 2K 'r...
Ep 54 - Fitness and Strength building workout 4/3/2mins x 5
28 Feb 2021
Contributed by Lukas
The Best All Round Rowing machine workout. 🚣 After a 4min warmup, row 4/3/2 mins (1min rests) 5 times at increasing intensities 🚣♀️➔Pa...
Ep 53 - 30min 18spm then 1 min at MAX
24 Feb 2021
Contributed by Lukas
BOTTOM then TOP Tier Rowing Machine Workout🚣 4 min warm up - then Row 30 mins at 18spm - rest 2 mins - then row 1 min at MAX EFFORT🚣♀️ ➔...
Ep 52 - The Perfect Row - 2mins x 20
16 Feb 2021
Contributed by Lukas
The Perfect Rowing Machine Workout is a MID Tier intensity row. 🚣 4 min warmup then 20 x 2 minutes with 30 sec rest - alternating 20spm and 28spm 🚣...
Ep 51 - 2 x 15mins at 18 and 20 strokes per minute
13 Feb 2021
Contributed by Lukas
BOTTOM Tier Rowing Machine Workout to build your engine and energy After a 4 minute warm up, row 2 x 15mins - 20spm and 18spm with 1 min restPace Gui...
Ep 50 - 30 min Rowing Machine Workout - Slow AND fast - RowAlong
05 Feb 2021
Contributed by Lukas
Work on your technique and speed with this sweaty MID Tier Rowing Machine Workout 🚣 4mins at 20spm then 1 min at 28spm - 6 times and you're done! ...
Ep 49 - 90 minute RowAlong - 20/24spm changing every 6 mins
29 Jan 2021
Contributed by Lukas
Strap 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...
Ep 48 - 85 minute row 7/6/5/4/3/2/1(30) x 3
25 Jan 2021
Contributed by Lukas
BOTTOM / 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 6min...