Share
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!
☕ 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
More episodes
View all episodes
30 Days of 30 Minute Rows - Row 14 - ANY Intensity
49:51|A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 14th Day of the series.Row 30 minutes how you like. I do it at a basic 20spm and 2K+18ish pace in this row. 🚣Choose your intensity. I do it as a BOTTOM tier on the intensity pyramid🚣♀️➔Pace Guide = Start 2K+18 ➔Effort = 6/10 ➔Speech = ComfortableAs day 14 of the 30 Days of 30 minutes rows, you can pick how you want to row this. My plan was to push the 20spm up to about 2K+14/15 - but as I have a light tweak to my intercostals, I'm likely to do that tomorrow instead..***00:00 Introduction01:39 Warmup06:16 RowAlong Workout37:00 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 13 - MID Intensity
50:08|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.
30 Days of 30 Minute Rows - Row 12 - Low Intensity
50:48|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.
30 Days of 30 Minute Rows - Row 11 - MAX Intensity
50:03|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.
30 Days of 30 Minute Rows - Row 10 - Low Intensity
50:38|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.
30 Days of 30 Minute Rows - Row 9 - HARD Intensity
52:35|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.
30 Days of 30 Minute Rows - Row 8 - Low-ish Intensity
51:06|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.
30 Days of 30 Minute Rows - Row 7 - ANY Intensity
49:47|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.
30 Days of 30 Minute Rows - Row 6 - LOW Intensity
49:44|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.