RowAlong – Indoor Rowing Machine Workouts
Episodes
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, ...