RowAlong - Indoor Rowing Workouts

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 up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣‍♀️➔Pace Guide =15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or faster➔Effort = Starts at 5/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end! ❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗00:00 Introduction01:46 Warmup06:29 RowAlong Workout37:39 Cooldown and time to stretch while I sign off.

A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Row at 18/20/22/18/20/22spm - changing every 5 minutes➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases➔Effort = 5-10/10➔Speech = ComfortableThe rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *00:00 Introduction01:46 Warmup06:36 RowAlong Workout37:39 Cooldown and time to stretch while I sign off.

A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Start at 2K+15 or faster➔Effort = Starts at 7/10 - ends at 8/10➔Speech = Won't be constant. Tough by the end!It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! *00:00 Introduction01:54 Warmup07:20 RowAlong Workout38:22 Cooldown and time to stretch while I sign off.

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series.Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣‍♀️➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = ComfortableAs day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I have a light tweak to my intercostals, I'm likely to do that tomorrow instead..***00:00 Introduction01:39 Warmup06:16 RowAlong Workout37:00 Cooldown and time to stretch while I sign off.

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 13th Day of the seriesBreak 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute.🚣MID tier (HARD) on the Intensity Pyramid🚣‍♀️➔Pace Guide = Start 2K+18 - increase 2-3 seconds with rate increase➔Effort = 6/10 (climbs to 7/10)➔Speech = Slightly less comfortable than bottom tierThis is a simple row, but the ramp up in exertion, and then the rest of rate and pace to climb the ladder again is really effective. You should feel like you've had a good row after this, but nowhere near exhaustion.***00:00 Introduction01:55 Warmup06:47 RowAlong Workout37:30 Cooldown and time to stretch while I sign off.

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 12th Day of the series5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+16-18 - don't stress pace for the 15s➔Effort = 6/10➔Speech = Comfortable15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.***I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄00:00 Introduction01:55 Warmup06:36 RowAlong Workout37:34 Cooldown and time to stretch while I sign off.

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 11th Day of the series10 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 Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = Paddle 2 minutes - Sprint 1 minute x 10➔Effort = 2/10 then 10/10➔Speech = Comfortable then VERY hard.This is a re-run of Day 3's workout - except where last time, we tried to keep the pace at around 2K+30-40 - this time, if you want to stop and try to recover - do it. It's what I do in this workout, and the results compared to last week are very interesting.***00:00 Introduction01:55 Warmup06:36 RowAlong Workout37:34 Cooldown and time to stretch while I sign off.

A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 10th Day of the series30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate.🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️Alternate 18/20spm every two minutes➔Pace Guide = 2K+20/18➔Effort = 5-6/10➔Speech = ComfortableThe 2 minutes really do make this one rocket past. It gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.***00:00 Introduction01:51 Warmup06:46 RowAlong Workout38:07 Cooldown and time to stretch while I sign off.

A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the seriesBreak up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)🚣MID Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+16 (Then 30 seconds fast)➔Effort = 7/10➔Speech = Getting tough22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***00:00 Introduction02:09 Warmup07:12 RowAlong Workout38:04 Cooldown and time to stretch while I sign off.