RowAlong - Indoor Rowing Workouts

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!! 🔵🔵🔵

🚀 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/rowalong

🔥 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/rowalong

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. ❗

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.

Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️➔Pace Guide: Most of the row: 18spm at 2K+20 pace (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ Hold 18 Strokes Per minute the whole way through this row - and stick to the low intensity 2K+20 pace. But every 3 miinutes, take 5 power storkes - push as hard as you can with your legs, and see if you can get the pace a lot faster. If your legs are feeling it after Row 9 - that's ok, just get a couple of seconds faster. But if you're quite fresh - push hard, and see if you can get 10 seconds faster pace through these power strokes. ❗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.❗