RowAlong - Indoor Rowing Workouts

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 intensity of this row, the warm up is 10 minutes long.➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8➔Effort = 10/10➔Speech = Don't try - just breathe!❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval. At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

Row 3 x 9 minute intervals with 3 minute rests🚣A MID/HARD INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 20 strokes per minute at 2K+10-12 (see below for 2K pace info) ➔Effort = 7-8/10➔Speech = Getting tough❗ Remember, MID intensity isn't easy - this is about putting you into a place of discomfort and then needing to push through it - this is a HARD (but not maximum) row. ❗All of the 20spm rowing we've been doing through this series has been leading up to this - pushing the pace faster than usual for 20spm. Hopefully you've got the technique and groove right for pushing in the power. Remember - keep that forward tilt, and arms straight as you drive out with the legs. Only when you're half way through the leg drive should you swing over your hips and then pull in your arms. At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

Row for 32 minutes, but change stroke rate every four minutes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Changes are: 18/20/22/20/18/20/22/20➔Pace Guide: 18spm = 2K+20, 20spm = +18, 22spm = +15 (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ This is a very simple row. By changing stroke rate every 4 minutes when rowing, it keeps this workout interesting, and gives you a chance to feel the control of your stroke by increasing and decreasing your power. Not only will it help technique, but this easy row will really improve your fitness.❗

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🚣‍♀️➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!➔Effort = 10/10➔Speech = Don't even try❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗

A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community tab if you want to see the actual results).❗This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency.

Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout. 🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️Row intervals at 18/22/18/22/18 stroke per minute ➔Pace Guide: 18spm at 2K+20 and 22spm at 2K+15 (see below for 2K pace info) ➔Effort = 5/10 and 6/10 - overall probably 7/10 due to duration.➔Speech = Comfortable❗ Both of the pace guides are in the Low Intensity region for rowing training - but because you'll be rowing for a total of 50 minutes (+ warmup and cooldown) the duration on the erg means this will slide into a Medium Intensity workout. Your fitness levels on the rowing machine will be HOW intense it'll be. If you're really fit, it'll be the top of a bottom, or the bottom of a Mid. If you're not used to rowing this long, it'll probably be a good solid MID intensity row.❗

Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Main pace = 20 strokes per minute / 2K+18 pace ➔Effort = 5-6/10 (more for the power strokes)➔Speech = Comfortable❗ A very simple low intensity row - but broken up every three minutes with these power strokes. How hard you want to push this, is entirely up to you. After Day 3's Tabata row, I was certainly feeling it in my legs, and was really only pushing the pace of the row by about 5 seconds when doing the power strokes. ❗

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 Pyramid🚣‍♀️➔Pace Guide: MAX Effort - High rate, High Pace➔Effort = 10/10➔Speech = Don't even try❗ This is the first of the MAX effort rows in the 12 Rows of Christmas Rowing Workout series. And you need to go full speed from the start. Try to be controlled, so still proper technique and strokes - but put everything you can into this. I row this at around 38spm and 2K-10 pace. ❗The reason it says HISS or HIIT workout in the title is that really, because you can't recover before the next effort, this is more of a High intensity steady state (that steady state being maximum effort). A true HIIT session will give you more recovery before the next effort.