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RowAlong - Indoor Rowing Workouts
12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout
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.
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GET FIT FAST! 10x20 Seconds Max Effort | 1:20 Rests | Row Along
21:35|The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success.Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made.🔥 Today’s Challenge:⚡️ 10 x 20-second max rowing sprints⚡️ 80-second recovery between rounds⚡️ Stop as soon as your power drops below your target!Give it everything you've got! 🚀⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical.🔴 DISCLAIMER:Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content.📚CHAPTERS📚00:00 Welcome & Overview01:52 Sprint Session Begins17:49 Two Minute Cooldown☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵See you in the next video.==================What I use================== (Affilliate Links): **Rowing**https://amzn.to/3cIjma7 Concept 2 Rowing Machinehttps://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB Dyson Fanhttps://amzn.to/3tfb9Qr Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts**Recommendations**https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensorhttps://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensorhttps://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensorhttps://amzn.to/3cpKevg Moofit Heart Rate Sensorhttps://amzn.to/36yXObT Apple Watchhttps://amzn.to/3an2vGW Floor Mathttps://amzn.to/3akI916 Ski-Erghttps://amzn.to/3tiWJ1N Bike-Erghttps://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglifeBUILD POWER + SPEED + FITNESS! Rowing Sprint Challenge 10 x 20 sec / 1:30 Rests
23:51|Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential.Today's Challenge:⚡️ 20-second max efforts⚡️ 1m30 recovery⚡️ Up to 10 rounds⚡️ Stop when below targetQuality over quantity - when power drops, you stop!💥 What This Will Do For Your Rowing:Develop explosive powerIncrease sprint speedBoost rowing efficiencyImprove recovery capacityEnhance overall performanceReady to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.📚CHAPTERS📚00:00 Welcome & Overview02:31 Sprint Session Begins20:00 Cooldown☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵See you in the next video.==================What I use================== (Affilliate Links): **Rowing**https://amzn.to/3cIjma7 Concept 2 Rowing Machinehttps://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB Dyson Fanhttps://amzn.to/3tfb9Qr Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts**Recommendations**https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensorhttps://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensorhttps://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensorhttps://amzn.to/3cpKevg Moofit Heart Rate Sensorhttps://amzn.to/36yXObT Apple Watchhttps://amzn.to/3an2vGW Floor Mathttps://amzn.to/3akI916 Ski-Erghttps://amzn.to/3tiWJ1N Bike-Erghttps://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglifeFASTER + FITTER | Day 3 Sprint Rowing Challenge | with 1:40 Rests
23:43|Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today!⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go back and start with Day 1!Today's Session:⚡️ 20-second maximum effort sprints⚡️ 1min 40 recovery between efforts⚡️ Maximum 10 rounds⚡️ Stop when you can't hit your target!⚡️ Don't forget to warm up properly!💥 The Goal:Maintain your Day 1 target numbersPush through increasing fatigueBuild sprint enduranceDevelop mental toughnessRemember: Quality over quantity. Stop when you drop below your target - that's the sign your quality is dropping!Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y💥 What This Will Do For Your Rowing:Develop explosive powerIncrease sprint speedBoost rowing efficiencyImprove recovery capacityEnhance overall performanceReady to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.📚CHAPTERS📚00:00 Welcome & Overview01:53 Sprint Session Begins20:46 Cooldown☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵See you in the next video.==================What I use================== (Affilliate Links): **Rowing**https://amzn.to/3cIjma7 Concept 2 Rowing Machinehttps://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB Dyson Fanhttps://amzn.to/3tfb9Qr Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts**Recommendations**https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensorhttps://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensorhttps://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensorhttps://amzn.to/3cpKevg Moofit Heart Rate Sensorhttps://amzn.to/36yXObT Apple Watchhttps://amzn.to/3an2vGW Floor Mathttps://amzn.to/3akI916 Ski-Erghttps://amzn.to/3tiWJ1N Bike-Erghttps://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglifeFIT Sprint Challenge Day 2 | Hit Your Target and BOOST FITNESS!
25:34|Ready to get fitter and test your power? Today we're back with Day 2 of our sprint series, and things are getting spicy! Same 20-second max efforts, but now with 1m 50 rest periods. The challenge? Hit your Day 1 target numbers... or stop when you can't!⚠️ IMPORTANT: You MUST complete Day 1 first to set your target numbers! Without those numbers, this workout won't be as effective!Remember: Quality over quantity. It's better to complete 4 perfect sprints than 8 mediocre ones! 🎯Today's Session:⚡️ 20-second maximum effort sprints⚡️ 1min 50sec recovery between efforts⚡️ Maximum 10 rounds⚡️ Stop when you can't hit your target!⚡️ Don't forget to warm up properly!💥 The Goal:Maintain (or exceed) your Day 1 target numbersPush through increasing fatigueBuild sprint enduranceDevelop mental toughnessRemember to use the same metric you chose in Day 1 (meters/calories/watts). Quality is everything - when you drop below your target, that's your signal to stop!Ready to discover how many quality sprints you can maintain? Grab your water bottle, warm up thoroughly, and let's attack this together! 💪🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.#rowing #rowingworkout #rowalongwithme #sprinttraining #rowinglife #indoorrowing #concept2 #rowerg 🚣♂️CHAPTERS00:00 - Intro01:54 - Main Rowing Workout22:09 - Cooldown☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵5-Day Rowing Challenge - Day 1 - Setting your Target
36:21|DO YOU THINK YOU'RE FIT, fast and strong enough? No? Then ROW THIS SERIES! https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y Whether you're looking to crush your 500m time or improve your general fitness, this 5-day rowing machine series will transform you. And if you like the sound of that, this is even better: Each session is simple: just a 20-second max effort sprint followed by plenty of rest (10 times).Row Along with me as we start this one with a gentle warm-up, then I'll guide you through everything step by step. Perfect for anyone who wants to take their rowing to the next level or use the science of HIIT to boost their fitness! 🎯🔥 Join me for this complete Follow Along series where we'll discover your peak power output. Today we establish your baseline with 10 maximal efforts - but don't worry, there's plenty of rest between each one!Today's Session:⚡️ 10-minute warm-up to prepare for peak performance⚡️ 10 x 20-second maximum effort sprints⚡️ Full 2-minute recovery between each sprint⚡️ Choose your metric: meters/calories/watts⚡️ Track your scores as we go📊 Setting Your Target:Complete all 10 sprintsWe'll remove your highest and lowest scoresAverage the remaining 8 resultsThis becomes your performance target for the series!💥 What This Will Do For Your Rowing:Develop explosive powerIncrease sprint speedBoost rowing efficiencyImprove recovery capacityEnhance overall performanceReady to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.📚CHAPTERS📚00:00 Welcome & Overview03:15 Warmup Begins12:00 Sprint Session Begins☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!!Introduction to the 5-Day Sprint Rowing Series!
04:10|Tired of endless steady-state rowing? 💥 Shake it up with this 5-day sprint series https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y to get Fitter and Faster in no time. Whether you're looking to boost your sprint power or just want an exciting way to get fit, these 20-second max efforts will transform your rowing!This video is a short introduction to the main series.Want the secret to faster times AND better fitness? It's not always about long, slow distance. Join me for this series where we'll:⚡️ Build explosive power⚡️ Improve your sprint speed⚡️ Enhance overall fitness⚡️ Break up training monotonyEach session takes just minutes but delivers maximum results. Perfect for anyone training for races or those who want efficient, exciting workouts!🎯 In this intro video:Complete series overviewHow to set your targetsEquipment setup tipsRest and recovery guidanceSafety considerationsReady to discover what you're capable of? Let's get started! 💪 Warmup videos can be found here: https://www.youtube.com/playlist?list=PL8ookhrQKwvK1CdwRYrXckRzBZ2t3gpnp🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.📚CHAPTERS📚00:00 Introduction & Overview01:32 20-Second Sprint Format Explained03:08 Training Goals & Benefits04:02 How the Series Works04:55 Equipment Setup & Settings05:35 Stroke Rate Guidelines05:54 Rest Days & Recovery06:14 Safety Guidelines & Precautions06:39 What's Next After the Series☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵🔥 ROWBEATS: 5 x 20s Sprint Intervals | 30-Min Power Rowing Workout
35:41|🚀 UNLEASH YOUR POWER: THE ULTIMATE ROWING SPRINT WORKOUT!Ready to transform your fitness with just 30 minutes? This high-intensity RowBeats session combines explosive power with perfect recovery periods, set to energizing house beats. Perfect for ANY rowing machine - Concept2, Aviron, WaterRower, Peloton Row, and more!Why This Workout WORKS:Science-backed 20/40 sprint intervals for maximum power developmentPerfect rest periods to maintain peak performanceJust 20 seconds of work at a time - but make them COUNT!Burns calories long after your workout endsImproves both power AND enduranceYOUR EFFORT = YOUR RESULTS! This workout is designed to meet you at your level, but remember: those 20-second sprints are your opportunity to push your limits. The harder you drive, the more you'll gain!I'll guide you through each sprint with clear cues and motivation. Whether you're new to sprints or a seasoned athlete, you'll find your perfect intensity by giving YOUR maximum effort during each work interval.📚CHAPTERS📚00:00 Intro + Machine Setup02:01 Warmup06:01 RowBeats Workout33:01 Cooldown🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalong30-Minute CALORIE TORCHER 🔥 Low Impact Rowing Intervals (Any Rower!)
33:05|🔥 THE BEST 30-MINUTE ROWING INTERVAL WORKOUT! This low-impact, structured indoor rowing session combines steady-state and power training for maximum efficiency and banging house music as you RowAlong with me. Perfect for Concept2, Aviron, WaterRower, or Peloton Row and More! Ready to enhance your rowing technique? This strategic interval workout includes:4-minute technique-focused warmup24 minutes of contrast intervals (2 mins @ 20spm / 2 mins @ 24spm)2-minute controlled cooldownEvery interval is designed to build endurance and power! You'll alternate between controlled base pace rowing at 20 strokes per minute and stronger, powerful pieces at 24 strokes per minute. Perfect for ANY rowing machine - Concept2, WaterRower, Peloton, RP3, Aviron, or others.I'll guide you through each transition with clear cues and form reminders. The magic of this rowing workout lies in its structured approach - the steady 20spm builds endurance and technique while the 24spm intervals develop power and stamina.Whether you're new to the erg or a seasoned athlete, you'll find your perfect intensity by adjusting your power output while maintaining the prescribed stroke rates. Get ready to improve your pacing and build sustainable power through this balanced workout!🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵📚CHAPTERS📚00:00 Intro02:02 Warmup - 4 minutes06:02 RowBeats - 20/24 Contrast Intervals30:25 Cooldown☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalong12 Rows of Christmas - 12 x 5 minutes - 60 Minute Rowing Workout
01:20:50|Row for 60 minutes, changing stroke rate and pace every 5 minutes.🚣A MID INTENSITY WORKOUT on the Intensity Pyramid🚣♀️Although the pace and rate is mostly in the LOW intensity range, due to the duration of this row, the total workout lies in the MIDDLE of the pyramid.Change stroke rate though 18/20/22/24/18/20/22/24/18/20/22/24➔Pace Guide: 18spm at 2K+20-24 20spm 2 seconds faster than 18spm22spm 2-3 seconds faster than 20spm24spm 2-3 seconds faster than 22spm➔Effort = 5-8/10 (It will drift up through the hour)➔Speech = Should be ok. Maybe a little tough in the 24's❗ You'll see from the pace guide that there's a large starting range. Depending on how your energy levels are sitting, that's where you start. Tired? Start at +24 - Lots of energy? Start at 2K+20. Each time you go back to 18spm, assess how you feel and adjust that starting pace if neccessary. ❗