RowAlong - Indoor Rowing Workouts

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.

A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the seriesRow 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️➔Pace Guide = 2K+12 for the 24spm - or whatever you want➔Effort = 8-10/10➔Speech = ToughThe 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.***This was streamed originally live to YouTube while racing on the ErgRace app (although I say RowPro in the breakout.... oops!) - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series.00:00 Introduction01:54 Warmup06:53 Main Session37:26 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 7th row of the seriesRow 30 minutes as you wish - I do it at 24spm and 2K+12 pace🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️➔Pace Guide = 2K+12 for the 24spm - or whatever you want➔Effort = 8-10/10➔Speech = ToughThe 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.***This was streamed originally live to YouTube while racing on the ErgRace app (although I say RowPro in the breakout.... oops!) - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series.00:00 Introduction01:54 Warmup06:53 Main Session37:26 Cooldown and time to stretch while I sign off.

I'm re uploading these for folks doing the November challengesA great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the seriesChange up a 20spm row by dropping to a VERY low stroke rate every 5:30🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm➔Effort = 5/10➔Speech = ComfortableThe point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.***00:00 Introduction01:52 Warmup06:46 Main Session37:28 Cooldown and time to stretch while I sign off.