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RowAlong - Indoor Rowing Workouts
🔋Rowing for Fitness: 11-Min RowAlong Workout | for Seniors, Beginners, Returners
Join me for a complete 33-min RowAlong Workout: 9-min warmup, 11-min row, 13-min cooldown and stretching.
Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine.
⏱️ Breakdown: 9-min warmup
11-min main rowing workout (mostly CSS with 1-min chunks at 22spm and 30-sec power intervals)
2-min cooldown 9-min stretching
🎯 Perfect for: Seniors seeking gentle exercise Beginners starting their fitness journey Anyone looking for low-impact cardio Progressive workout for building endurance
💪 This workout focuses on maintaining a Comfortable Steady State (CSS) pace, with brief intervals of increased stroke rate and power. It's designed for all ages and fitness levels, promoting endurance, cardiovascular health, and total body wellness.
🔑 Key features: Proper rowing form and technique instruction showing you How to Row Extended Comfortable Steady State (CSS) pace focus Brief intervals of increased intensity for progression Consistent core workout with gentle variations
🏆 This accessible workout aims to:
✓ Build cardiovascular endurance
✓ Improve full-body strength and stamina
✓ Boost overall wellness and longevity
✓ Increase confidence for beginners and seniors
🕰️ CHAPTERS:
00:00 Introduction
02:27 Warmup
12:24 11-Minute Progressive Workout
24:32 Cooldown
27:09 Guided Stretching
🏋️♀️ Join me on this journey towards better health and fitness. This series progressively builds your strength and endurance, making indoor rowing a sustainable part of your wellness routine, regardless of age or fitness level.
Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR
I'm rowing this on an Aviron Rowing Machine - which I really enjoy rowing on. But it's to show and prove that it's not the machine that matters, it's how YOU use it that matters. Whether you're rowing on a Concept2, RP3, Water Rower, Aviron, Peloton, Hydrow, Ergatta, NordicTrack, or any other rowing machine - if you row this workout properly, you will get a workout that will help to grow your fitness levels.
Let me know in the comments what machine you're using! Subscribe for more gentle, effective rowing machine workouts!
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🔥 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/rowalong
30-Minute CALORIE TORCHER 🔥 Low Impact Rowing Intervals (Any Rower!)
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12 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. ❗
12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout - rowalong
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12 Rows of Christmas - 10 Power Fives - RowAlong workout
46:47|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.
12 Rows of Christmas - 9 Minute Trilogy - RowAlong workout
52:59|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.
12 Rows of Christmas - 8 Stroke Rate Changes - RowAlong Workout
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12 Rows of Christmas - 7 minutes Sprinting RowAlong Workout
42:24|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.❗
12 Rows of Christmas - 6 Even Splits - Rowing RowAlong workout
44:35|A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong? 🚣A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid🚣♀️➔Pace Guide: 2K+18 at 20 Strokes Per Minute (see below for 2K pace info) ➔Effort = 5-6/10➔Speech = Comfortable❗ If your monitor lets you set splits (chunks of time) for this row, set them to 5 minutes. Your aim is to try to get all splis identical for this row. I failed. No two of mine were the same! (See the Community tab if you want to see the actual results).❗This is just about consistency. And the slower pace / lower stroke rate allows you the chance to work on technique and aim for that consistency.