RowAlong - Indoor Rowing Workouts

It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and pace, even if you do fade over the course of those 20 seconds.🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 Row 35 = TABATA TABATA TABATA🚣WARMUP: 10 minutesWORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more timesPACE GUIDE: MAXEFFORT/RPE: 10/10SPEECH: I couldn't even tell you my name⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction02:58 Warmup14:00 Row 35 = TABATA TABATA TABATA

Seriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣WARMUP: 4 minutesWORKOUT: 30 minutes, 20spm Low IntensityPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: If it's not easy, you're going too fast.⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #fitnessFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction02:09 Warmup06:58 Rowing Workout: 30 minutes, 20spm Low Intensity

Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine.An incredibly valuable row in terms of your fitness, your skill, and your mindset.🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣WARMUP: 4 minutesWORKOUT: 2 x 20 minutes at 20spmPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: Easy⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction02:16 Warmup07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest

RowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!! The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣Row 30 - 40 minutes at 20spm🚣WARMUP: 4 minutes (part of the main 40 minutes)WORKOUT: 36 minutes at 20spmPACE GUIDE: (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity)EFFORT/RPE: 5/10SPEECH: Easy for the fist 20-30 minutes, possibly a little harder after that if you're not slowing down to keep within your intensity guide.⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction02:03 Warmup, straight into 36 more minutes at 20spm

Get ready for a tough one. 4/3/2/1 minutes at increasing intensity - four times (with rests). An amazing row.You'll be increasing stroke rate and pace as you go through these chunks, so if you start off rowing too hot, you'll pay for it by the end! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 ROW 31 = 4/3/2/1mins x 3 with 2 minute rests🚣WARMUP: 4 minutesWORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 4 with 2 minutes restPACE GUIDE: 2K+18-20 / 2K+12 / 2K+5 / 2K or fasterEFFORT/RPE: 5-10/10SPEECH: Easy to start, tricky to finish.⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction03:11 Warmup08:37 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest

Get out of your comfort some in this 6x5minute rowing workout. At 24spm and 2K+8-12 pace, it'll be an intensity that will feel hard, but not maximum. The point here is that you need to push through the feeling of "This is getting tough, I should really stop" and get to the next rest. And, because of those 90 second rests, this is on the 'easier side' of hard - so this row should really be a piece of cake! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣Row 29 = 6 x 5 minutes at 24spm🚣WARMUP: 4 minutesWORKOUT: 6 x 5 minutes at 24spm with 90 seconds restPACE GUIDE: 2K+8-12EFFORT/RPE: 7-8/10SPEECH: Tough, but the odd sentence will splutter out⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction02:01 Warmup07:10 Row 29 = 6 x 5 minutes at 24spm

Did you know, the best workout for you is one that you only put in a low intensity? Row for 30 minutes at a low rate and pace, and build your foundation.Seriously, 30 minutes low and slow is one of the best workouts you can do for building you core fitness, building your mitochondria (google them) and helping your body to burn fat efficiently during the row. The only price you pay is the time you spend, and just trying to keep engaged for 30 minutes. And that's what I'm here for! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣Row 28 = 30 minutes Low intensity 20spm🚣WARMUP: 4 minutesWORKOUT: 30 minutes Low intensity 20spmPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: HARD!⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction01:44 Warmup06:24 Row 28 = 30 minutes Low intensity 20spm

Row at an intensity that you'd rather not, but you know you can! Hold that pace for 3 minutes, rest, then do it all again 10 times in total. A tempo/hard (but not max) intensity rowing workout🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣Row 27 = 10 x 3 minutes TEMPO row🚣WARMUP: 5 minutesWORKOUT: 10 x 3 minutes with 90 seconds restPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: HARD!⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction02:19 Warmup08:14 Row 26 = 10 x 3 minutes with 90 seconds rest

Row for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟🚣 Row 26 = 3 x 10 minutes EASY ROW🚣WARMUP: 4 minutesWORKOUT: 3 x 10 minutes with 60 second rests - at 20spm EASY ROWPACE GUIDE: 2K+18-20EFFORT/RPE: 5/10SPEECH: Must be Easy⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉‼ 2K Pace Info ‼If you're unfamiliar with 2K pacing guides:1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so).2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace.3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06.4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).☕ 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.com#rowingworkout #indoorrowing #rowingmachine #powerFor info, RowAlong used to be PDP but changed its name to RowAlong in 2020.📚 CHAPTERS 📚00:00 Introduction01:58 Warmup06:58 Row 26 = 3 x 10 minutes EASY ROW