RowAlong - Indoor Rowing Workouts

Workout #7 in the Time to Sleigh series: Seven Fours a' Waving. Seven 4-minute blocks with NO REST, creating a wave pattern through stroke rates. You'll climb from 18spm to 24spm, then descend back to 18spm. The intensity follows the rate — easy at the edges, moderate at the peak. 🎅 THE WAVE: ✅ 4 minutes @ 18spm (RPE 4 - easy) ✅ 4 minutes @ 20spm (RPE 5 - building) ✅ 4 minutes @ 22spm (RPE 6 - moderate) ✅ 4 minutes @ 24spm (RPE 7 - working hard) ✅ 4 minutes @ 22spm (RPE 6 - easing) ✅ 4 minutes @ 20spm (RPE 5 - continuing descent) ✅ 4 minutes @ 18spm (RPE 4 - back to easy) ✅ Total: 28 minutes continuous Each rate change is a gradual shift — watch your monitor (or me) to maintain consistency. The intensity wave teaches you to build effort systematically and control the descent. The 18spm blocks should feel genuinely easy. The 24spm peak is moderate work, not maximal. This is about rhythm, control, and sustained movement across the full 28 minutes. This is Workout 7 of 12. Seven fours, ride the wave! #rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #RateProgression #RowAlong #Concept2 #IndoorRowing

Workout #6 in the Time to Sleigh series: Six Minute Risers. Five 6-minute progressive cycles with NO REST between. Each cycle takes you from low intensity (20spm) to moderate intensity (24spm) to high intensity (30spm). You'll complete this pattern five times for 30 minutes of continuous rowing. 🎄 THE PATTERN (repeats 5 times): ✅ 3 minutes @ 20spm (Low Intensity - conversational pace) ✅ 2 minutes @ 24spm (Mid Intensity - working pace) ✅ 1 minute @ 30spm (High Intensity - hard effort) ✅ No rest, immediately start next cycle ✅ Total: 30 minutes continuous Each 6-minute cycle teaches progressive effort management. The 3-minute low-intensity blocks are your relative recovery while still moving. The 2-minute moderate blocks build lactate threshold. The 1-minute high-intensity finishers push into Zone 4/5. By cycle five, maintaining these intensity shifts becomes mentally and physically demanding. This is metabolic conditioning at its finest. This is Workout 6 of 12. Six-minute risers, five times over! #rowingworkout #ChristmasRowing #TimeToSleigh #ProgressiveIntervals #ContinuousRowing #RowAlong #Concept2 #IndoorRowing

Workout #5 in the Time to Sleigh series: Five Sprinty Minutes. Five 1-minute maximum effort sprints with 2 minutes complete rest between each one. Five minutes of pure speed!This session includes a 5-minute warmup, but if you need more time to prepare, take it — these are HIGH intensity efforts. 🔔 WHAT YOU'LL DO: ✅ 5 minutes warmup (easy rowing, building intensity) ✅ 1 minute MAX SPRINT ✅ 2 minutes rest (complete recovery) ✅ 1 minute MAX SPRINT ✅ 2 minutes rest ✅ 1 minute MAX SPRINT ✅ 2 minutes rest ✅ 1 minute MAX SPRINT ✅ 2 minutes rest ✅ 1 minute MAX SPRINT ✅ 2 minute Cooldown✅ Stretching (Optional) The generous 2-minute rest periods ensure you can maintain quality across all five sprints. Each 1-minute effort should be ALL OUT — maximum power, maximum intensity, everything you've got. Track your metres per sprint and AIM for consistency, even if you can't manage it. This builds explosive anaerobic power and VO2 max capacity. This is Workout 5 of 12. Five minutes of pure speed! #RowingWorkout #ChristmasRowing #TimeToSleigh #SprintTraining #HIITRowing #RowAlong #Concept2 #IndoorRowing

Workout #4 in the Time to Sleigh series: Four Switching Sixes. Four low intensity, easy 6-minute blocks alternating between 18 strokes per minute and 20 strokes per minute. Continuous rowing with no rest — 24 minutes of controlled power at two different stroke rates. 🎅 WHAT YOU'LL DO: ✅ 6 minutes @ 18spm (maximum power per stroke) ✅ 6 minutes @ 20spm (slightly faster turnover) ✅ 6 minutes @ 18spm (maximum power per stroke) ✅ 6 minutes @ 20spm (slightly faster turnover) ✅ Total: 24 minutes continuous The 18spm blocks are about control — longer recovery between strokes means you can work on your rhythm and positions. The 20spm blocks increase turnover while maintaining strong force. This is Workout 4 of 12. Warmup and cooldown separately. Four sixes, two rates, one continuous effort! #rowingworkout #ChristmasRowing #TimeToSleigh #PowerControl #RateSwitching #RowAlong #Concept2 #IndoorRowing

Workout #3 in the Time to Sleigh series: Three TABATAS. Three rounds of classic TABATA protocol. This is HIIT at its most effective. 🎁Each round consists of 8 intervals of 20 seconds maximum effort followed by 10 seconds rest, with 2 minutes recovery between rounds. 🎁 WHAT YOU'LL DO: ✅ Round 1: 8 x (20sec MAX / 10sec rest) ✅ 2 minutes recovery ✅ Round 2: 8 x (20sec MAX / 10sec rest) ✅ 2 minutes recovery ✅ Round 3: 8 x (20sec MAX / 10sec rest) ✅ Total: 12 minutes of work Each 20-second sprint should be ALL OUT — maximum power, maximum intensity. The 10-second rest is barely enough to catch your breath before the next effort. The TABATA protocol is scientifically proven to build both aerobic and anaerobic capacity simultaneously. By round three, maintaining that intensity becomes a mental battle. This is Workout 3 of 12. Warmup and cooldown separately. Three TABATAs, three times the burn!#RowingWorkout #ChristmasRowing #TimeToSleigh #TABATA #HIITRowing #IntervalTraining #RowAlong #Concept2 #IndoorRowing

Workout #2 in the Time to Sleigh Rowing Workouts series: Two Easy Twelves.Two 12-minute blocks at 20 strokes per minute, both at low intensity (5/10 RPE). This is active recovery and aerobic base building — intentionally easy rowing positioned between yesterday's time trial and tomorrow's intense session.🎄 WHAT YOU'LL DO:✅ 12 minutes @ 20spm (Low Intensity - 5/10 RPE / conversational pace)✅ 1 minute rest (grab a drink, reset)✅ 12 minutes @ 20spm (Low Intensity - 5/10 RPE / conversational pace)✅ Total: 24 minutes of steady workThis should feel EASY — you could hold a conversation at this pace. Focus on smooth, controlled strokes with good technique. Don't push the pace. The goal is to accumulate time on the erg while giving your body a chance to recover from yesterday's maximum effort. Your legs might feel heavy initially — that's normal. Just keep the rhythm steady and let the aerobic work happen naturally.This is Workout 2 of 12. Warmup and cooldown separately. Two steady blocks, smart recovery!#RowingWorkout #ChristmasRowing #TimeToSleigh #SteadyState #ActiveRecovery #RowAlong #Concept2 #IndoorRowing"