RowAlong – Indoor Rowing Machine Workouts
Episodes
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...
Ep 47 - 80 minute Row - 18/20/22/24spm
18 Jan 2021
Contributed by Lukas
BOTTOM to MID Tier Workout (Depends on your pace) Start at 18spm for 8 mins - then go to 20spm for 8 mins. Repeat these two splits, then row 4 mins at...
Ep 46 - 75 mins - 18/20/24spm (change every 5 mins) Rowing Machine Workout
14 Jan 2021
Contributed by Lukas
BOTTOM to MID Tier Workout (Depends on your pace) Pace Guide = 18spm 2K+20-22 / 20spm 18-20 / 24spm 12-14 Effort = 5-7/10 Speech = ComfortableIf you s...
Ep 45 - 70 minute Round Trip Rowing Workout
11 Jan 2021
Contributed by Lukas
BOTTOM to MID Tier Workout (It all depends how you want to pace it)There's no warmup before this workout, as the first part of it incorporates a 'livi...
Ep 44 - 65 min rate ladder
05 Jan 2021
Contributed by Lukas
BOTTOM to MID Tier Workout 🚣 65 minute stroke ladder 🚣♀️ 18/20/22/24/26/24/22/20/18/20/22/24/26spm Pace Guide = Start at 2K+20-22 then 2s...
Ep 43 - 60 minutes at 24spm
02 Jan 2021
Contributed by Lukas
You Choose your Tier Workout 🚣 Row for 60 minutes at 24spm 🚣♀️Bottom Tier Pace Guide = 2K+18-20Mid Tier Pace Guide = 2K+15-16Top Tier Pac...
Ep 42 -55 minutes at 20spm with power strokes every 5 mins
24 Dec 2020
Contributed by Lukas
BOTTOM Tier Workout Row 55mins at 20spm - take 5 power strokes every five minutes Pace Guide = 2K+18-22 for most - then at least 3sec faster for power...
Ep 41 - How to Row. A 50 minute row at 18/20spm - Technique Deep Dive
17 Dec 2020
Contributed by Lukas
50 minutes, changing through 18/20spm every 5 minutes - BOTTOM TIER WORKOUTAfter a guided 4 minute warmup, I take you through a 50 minute row. In the ...
Ep 40 - 45 minutes changing 18 20 22 spm every five minutes - lots of technique chat!
14 Dec 2020
Contributed by Lukas
45 minutes, changing through 18/20/22spm every 5 minutes - BOTTOM TIER WORKOUTPace Guide = 2K+20 / 18 / 16 - But importantly, whatever pace lets you c...
Ep 39 - 2000m Plan Week 4 Session 6 - 30min alternating 20 and 18spm
28 Nov 2020
Contributed by Lukas
30mins alternating 20/18spm every 5 minutes - BOTTOM TIER WORKOUTPace Guide = 2K+20 and 18 Effort Guide = 5 then 6 Speech = Mostly constant ❗ Althou...
Ep 38 - 2000m Plan Week 4 Session 5 - 2K Test Pacer -- SEE DESCRIPTION!
27 Nov 2020
Contributed by Lukas
10 min Warmup then 2000m Test - SEE DESCRIPTION!Pace Guide = 2K - hopefully better! Effort Guide = 10 Speech = Not likely!❗ This is what the plan ha...
Ep 37 - 2000m Plan Week 4 Session 4 - 1min then 19mins - Prep for 2000m Test
26 Nov 2020
Contributed by Lukas
1min at 2K rate and Pace then 19 mins at 18spm and 2K+20 to 22 - BOTTOM TIER WORKOUTPace Guide = 2K then 2K+20-22 Effort Guide = 9 then 5/10 Speech = ...
Ep 36 - 2000m Week 4 Session 3 - 7 x 5mins at 20spm
25 Nov 2020
Contributed by Lukas
7x 5mins at 20 Strokes Per Minute - BOTTOM TIER WORKOUTPace Guide = 2K+18-20 Effort Guide = 5-6 Speech = Mostly comfortable❗ This is a continuation ...
Ep 35 - 2000m Plan Week 4 Session 2 - 7 5 3 1 mins stroke and pace ladder
24 Nov 2020
Contributed by Lukas
7/5/3/1mins - MID TIER WORKOUTStoke rate goes up between each interval - 24/26/28/30 Pace Guide = 2K+12/9/5/2 (But I'd prefer max effort on the last o...
Ep 34 - 2000m Plan Week 4 Session 1 - 3 x 12 mins at 18spm
23 Nov 2020
Contributed by Lukas
3 x 12mins at 18spm - BOTTOM TIER WORKOUTPace Guide = 2K+20-22 Effort Guide = 5 / 10Speech = Mostly comfortable❗ This is session 1 of Test Week. Ses...
Ep 33 - 2000m Plan Week 3 Session 6 - 20mins at 28spm
22 Nov 2020
Contributed by Lukas
20mins at 28spm - MID TIER WORKOUTPace Guide = 2K+9-12 Effort Guide = 7-8 (Maybe dipping into 9) Speech = Not constant❗ This is a solid MID workout....
Ep 32 - 2000m Plan Week 3 Session 5 - 4 x 10 mins 20spm
21 Nov 2020
Contributed by Lukas
4 x 10mins at 20spm - BOTTOM TIER WORKOUTPace Guide = 2K+18-22 Effort Guide = 5-6 Speech = Mostly ok ⚠ I didn't do a # callout in this video - as a ...
Ep 31 - 2000m Plan Week 3 Session 4 - 12 10 8 mins at 28spm Indoor Rowing Workout
20 Nov 2020
Contributed by Lukas
12min 10min 8min at 26-28spm - TOP TIER WORKOUTPace Guide = 2K+7-8 Effort Guide = 8/10 ending at 10/10 Speech = Tough!❗ This is the most top tier se...
Ep 30 - 2000m Plan Week 3 Session 3 - 30 mins at 18spm
19 Nov 2020
Contributed by Lukas
30 mins at 18spm - BOTTOM TIER WORKOUTPace Guide = 2K+20-22 - No faster (until the end if you wish) Effort Guide = 5-6/10Speech = Comfortable❗ An im...
Ep 29 - 2000m Plan Week 3 Session 2 - 4 x 4mins at 30spm
18 Nov 2020
Contributed by Lukas
4 x 4mins at 30spm - MID TIER WORKOUTPace Guide = 2K+1 - No faster (until the end if you wish) Effort Guide = 8 (will end closer to 9.5-10/10) Speech ...
Ep 28 - 2000m Plan Week 3 S1 - 30mins at 26spm
17 Nov 2020
Contributed by Lukas
30mins at 26spm - BOTTOM TIER WORKOUTPace Guide = 2K+18 Effort Guide = 6 Speech = Mostly OK.❗ As I started this workout, I questioned the use of goi...
Ep 27 - 2000m Plan Week 2 Session 6 - 24mins at 26spm - Indoor Rowing Workout
16 Nov 2020
Contributed by Lukas
24mins at 26spm - MID TIER WORKOUTPace Guide = 2K+10-12 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant❗This is a solid MID ...
Ep 26 - 2000m Plan Week 2 Session 5 - 2 x 20mins at 18spm - Indoor Rowing Workout
15 Nov 2020
Contributed by Lukas
2 x 20mins at 18spm - BOTTOM TIER WORKOUTPace Guide = 2K +20Effort Guide = 9-10/10 Speech = Very sporadic Warm-up = 10 minute race warmupPace Guide = ...
Ep 25 - 2000m Plan Week 2 Session 4 - 2K Pace Pyramid - Indoor Rowing Workout
14 Nov 2020
Contributed by Lukas
1/2/3/4/3/2/1min Pyramid with rests - TOP TIER WORKOUT1 min / 1:30 Rest 2 min / 3:00 Rest 3 min / 4:30 Rest 4 min / 6:00 Rest 3 min / 4:30 Rest 2 min ...
Ep 24 - 2000m Plan Week 2 Session 3 - 3 x 12mins at 24spm
13 Nov 2020
Contributed by Lukas
3 x 12mins at 24spm - BOTTOM TIER WORKOUTPace Guide = 2K+18 Effort Guide = 5-6Speech = Mostly comfortable❗ 2K+18 pace at 24spm will feel very light...
Ep 23 - 2000m Plan Week 2 Session - 4 x 8mins at 28spm - Indoor Rowing Workout
12 Nov 2020
Contributed by Lukas
4 x 8 mins at 28spm - MID TIER WORKOUTPace Guide = 2K+5-6 Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant❗ This is a solid M...
Ep 22 - 2000m Plan Week 2 Session 1 - 30mins at 20spm - Indoor Rowing Workout
11 Nov 2020
Contributed by Lukas
30 mins at 20spm - BOTTOM TIERPace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Mostly okThis is a very popular BOTTOM tier workout. It may not be the...
Ep 21 - 2000m Plan Week 1 Session 6 - 20 mins at 26spm Indoor - Rowing Workout
10 Nov 2020
Contributed by Lukas
20 mins at 26spm - MID TIER WORKOUTPace Guide = 2K+9-10 Effort Guide = 8 (will end closer to 9.5-10/10) Speech = Not constantThis is a very top end MI...
Ep 20 - 2000m Plan W1S5 - 3 x12mins at 20spm - Indoor Rowing Workout
09 Nov 2020
Contributed by Lukas
3 x 12 mins at 20spm - BOTTOM TIER WORKOUTPace guide = 2K+18 Effort Level = 6/10 Speech - you should be ok to talk through most of thisIf you want to ...
Ep 19 - 2000m Plan W1S4 - 8 x2min at 2K pace - Indoor Rowing Workout
08 Nov 2020
Contributed by Lukas
8 x 2minutes with 3:30 rests - Row at 2K pace and stroke rate - TOP TIER WORKOUT2K pace means 2K pace. Don't go faster until you know you can. But cer...
Ep 18 - 2000m Plan W1S3 - 2 x 20min at 18spm - Indoor Rowing Workout
07 Nov 2020
Contributed by Lukas
2 x 20mins at 18spm with 2 min rest between - BOTTOM TIER WORKOUTTraining pace = 2K+20-22 Effort level = 4-5/10 Speech will be easy.And you'll see f...
Ep 17 - 2000m Plan W1S2 - 5x6min at 28spm - Indoor Rowing Workout
06 Nov 2020
Contributed by Lukas
5 x 6mins at 28spm - MID TIER WORKOUTPace Guide = 2K+5 Effort Guide = 7-8/10 Speech = Not constantThe point of this session is to your pace and kee...
Ep 16 - 2000m Plan W1S1 - 30mins at 22spm - Indoor Rowing Workout
05 Nov 2020
Contributed by Lukas
30 minutes at 22 spm - BOTTOM TIER WORKOUTPace Guide = 2K+18 Effort Guide = 5-6/10 Speech = Comfortable - or you're going too fast!❗ The most import...
Ep 15 - The importance of Baseline Tests for a rowing training plan like a 2000m
02 Nov 2020
Contributed by Lukas
In this episode, I talk to you rather than row with you. But at just under 8 minutes long, you may want to strap in and listen to it while doing a war...
Ep 14 - 30mins at 24spm - Indoor Rowing Workout
01 Nov 2020
Contributed by Lukas
MID Tier Rowing Workout - 30minutes at 24 strokes per minute Pace Guide = 2K+12-14 Effort Guide = 6-7/10 Speech = Not constant - but you'll be able t...
Ep 13 - 12 x 30sec sprints then 1 min sprint - Indoor Rowing Workout
29 Oct 2020
Contributed by Lukas
TOP Tier Rowing Workout on a Concept2 Rowing MachineAfter a 10 minute warmup:Row 4 x 30 seconds with 60 seconds rest at 30spmRow 4 x 30 seconds with 4...
Ep 12 - 30min Slow - 2min Fast - 1min MAX - Indoor Rowing Workout
23 Oct 2020
Contributed by Lukas
MID Tier Rowing Workout - 30mins / 2mins / 1minSlow / Hard / MAXAfter a 4 minute warmup:Row 30 minutes at 20spm and at 2K+18Rest 2 minutes Row 2 minut...
Ep 11 - 16min 12min 8min 4min - Indoor Rowing Workout
17 Oct 2020
Contributed by Lukas
MID Tier Rowing Workout - 16 / 12 / 8 / 4 mins with 2 min rests between each This row decreases in time, but increases in effort. After a 4minute war...
Ep 10 - About Drag Factor on a Concept2 (could be any machine with similar control to Concept 2)
15 Oct 2020
Contributed by Lukas
No rowing in this one - although feel free to listen to this while rowing a 20 minute session. This episode is all about a description of what drag f...
Ep 9 - 60 Minutes Varying Pace and Stroke Rate - Indoor Rowing Workout
14 Oct 2020
Contributed by Lukas
MID Tier Rowing Workout 60 Minutes at Varying Rate and Pace (see below) I've done this as a MID tier, but if you increase or decrease my suggested pa...
Ep 8 - 10 5 10 Speed Bump - Indoor Rowing Workout
13 Oct 2020
Contributed by Lukas
MID Tier Rowing Workout 10 min / 5min / 10min at 20/28/20spmIn this workout, you'll row 10 minutes at 20spm at then 5 minutes at 28spm followed by ano...
Ep 7 - 8 x 2mins at 30spm - Indoor Rowing Workout
12 Oct 2020
Contributed by Lukas
TOP Tier Rowing Workout 8 x 2mins at 30spm and 2K Pace After a 4 minute warmup, row: Row 8 x 2minute intervals with 2 minute rests between. All inte...
Ep 6 - 4min plus 1 min x 4 - Indoor Rowing Workout
11 Oct 2020
Contributed by Lukas
TOP Tier Workout - All depends how you row it 4mins at 2K+12 then 1 minute MAX x 4 After a 4 minute warmup, row: 4 minutes at 24spm and at 2K+12 pac...
Ep 5 - 6 min decreasing intervals - Indoor Rowing Workout
10 Oct 2020
Contributed by Lukas
TOP Tier Workout - All depends how you row it Descending time intervals - From 6:00 down to 0:30 After a 4 minute warmup, row: 6:00 5:30 5:00 4:30 4:...
Ep 4 - 30 x 1 minute - RowAlong at 20spm - Indoor Rowing Workout
09 Oct 2020
Contributed by Lukas
ANY Tier Workout - All depends how you row it 30 x 1 minute at 20spm with 15 sec rests Recovery Row - 2K+18 (5/10) Hard (Mid Tier) Row - 2K+10-15 (7-...
Ep 3 - 60 mins RowAlong at 26spm with Power Strokes - Indoor Rowing Workout
09 Oct 2020
Contributed by Lukas
MID Tier Workout (if you row it how I suggest) This is a 60 minute Row as: 5 minute warm up (around 18spm) Straight into 50 minutes at 26spm and at 2...
Ep 2 - 4 x 10 minutes - RowAlong at 24 strokes per minute - Indoor Rowing Workout
07 Oct 2020
Contributed by Lukas
MID Tier Workout 4 x 10 minutes with 1 minute rests - all at 24 strokes per minute Pace Guide = 2K+12-15Effort Guide = 6-8/10Speech = Ok/not ok - Dep...
Ep 1 - 8 x 5 minutes - RowAlong at 24 strokes per minute - Indoor Rowing Workout
04 Oct 2020
Contributed by Lukas
MID Tier Workout 8 x 5mins with 1 min rests at 24spm Pace Guide = 2K+12-13 Effort Guide out of 10 = Starts 6 ends 8 Speech = You'll be able to talk, ...