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RowAlong - Indoor Rowing Workouts
Rowing for Fitness: 15-Min Progressive Workout | How To Row | for Seniors, Beginners, Recovery
Do you need a Rowing Workout that isn't about mashing yourself into the ground? Join me for a complete 36-min RowAlong Workout: 9-min warmup, 15-min row, 2-min cooldown then stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine.
Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvL2wlQZEpIierOBFmE2Z3hR
⏱️ Breakdown:
9-min warmup
15-min main rowing workout (3min CSS, 2min 22spm, 1min 24spm - repeated twice, then 3min CSS)
2-min cooldown
10-min stretching
🎯 Perfect for:
Seniors looking for gentle progression
Beginners building rowing stamina
Anyone wanting a workout where time flies by
Low-impact cardio enthusiasts
💪 This workout introduces a gentle progression in intensity over reducing time intervals. It's designed to keep you engaged and challenged while maintaining a manageable effort level.
🔑 Key features:
Proper rowing form - How To Row - and technique instruction
Progressive intensity with varied stroke rates
Time-efficient workout structure
Balanced effort for sustained energy
🏆 This accessible workout aims to:
✓ Enhance cardiovascular endurance
✓ Improve pacing and rhythm
✓ Boost overall fitness and vitality
✓ Build confidence through gentle progression
🕰️ CHAPTERS:
00:00 Start
02:24 Warmup
12:50 Main 15 Minute Workout
28:39 Cooldown and 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.
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!
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More episodes
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30 Days of 30 Minute Rows - Row 27 - MID Intensity
54:25|Get an amazing endorphin rush as you go through a rate and pace pyramid before finisihing with a 'Fast Last' 2 mins.Row 4 mins at 18/22/24/26/24/22/18 then 2 mins at 28spm🚣MIDTier row on my Intensity Pyramid🚣♀️➔Pace Guide = Start at 2K+22 then increase 5/3/3 and drecrease 3/3/5 on the way down. 28spm at 2K pace or better.➔Effort = 5-9/10➔Speech = Comfortable to start, then harder - then easier, then HARD!❗ This is a repeat of Day 21's row in this series, and I'm repeating it for a good reason - it's an amazing row. The intensity it just right through the main pyramid, and then the last 2 mins is the icing on the cake..❗00:00 Introduction02:27 Warmup07:39 RowAlong Workout38:45 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 26 - LOW Intensity
53:03|Boost your fitness and your technique by rowing 5 minutes at 20spm then 1 minute at 15spm - 5 times.🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = 2K + 18 (don't stress about pace for the 15's)➔Effort = 5-6/10➔Speech = Breathing a little harder, but ok to speak❗ The 20spm part of this row should be 'bread and butter' for you. But the 15spm may slightly knock you out of your comfort zone. It's about slowing down the recovery to allow yourself to develop the right flow between the phases of the stroke - arms away, rock over hips, knees bend. If you're a bit sticky with your technique, this slow rate for 60 seconds will help.❗00:00 Introduction02:07 Warmup07:00 RowAlong Workout38:07 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 25 - MID Intensity
52:39|This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Change every two minutes from 18/20/22/20/18 strokes per minute➔Pace Guide = 2K + 20/18/15/18/20 x 3➔Effort = 5-6/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗00:00 Introduction02:50 Warmup08:18 RowAlong Workout39:11 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 24 - Low Intensity
54:15|This 30 minute row is over before you know it due to the short intervals.🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Change every two minutes from 18/20/22/20/18 strokes per minute➔Pace Guide = 2K + 20/18/15/18/20 x 3➔Effort = 5-6/10➔Speech = Heart rate will be up, breathing harder, but ok to speak❗ This is back to Day 10 of the workouts, as I'm going to repeat some of the best ones as we draw to a close. Work on your technique, and the slight increase in push you need from your legs to increase your stroke rate and pace.❗00:00 Introduction02:50 Warmup08:18 RowAlong Workout39:11 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 23 - MAX Intensity
50:42|2 Minute slow - 1 minute FAST x 10 = MAX EFFORT ROW!🚣TOP Tier row on my Intensity Pyramid🚣♀️Row 2 minutes easy, then 1 minute at 30spm and 2K pace or better - repeat 10 times. When you get halfway, crank up the pace if you can. ➔Pace Guide = Paddle (around 2K+ 40-50) then 2K pace➔Effort = 5/10 then 10/10➔Speech = Surprisingly, not to bad as it's just 60 seconds of hard effort at a time❗ This is about using your legs to push the pace up for you. With only 60 seconds x 10 through this workout, your cardio system may not be on fire, but if you're going hard enough - your legs WILL be. Strive to go faster than your 2K pace towards the second half of the workout - but don't do it right from the start if you think it'll mean you need to limp to a finish❗00:00 Introduction02:27 Warmup07:34 RowAlong Workout38:16 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 22 - LOW Intensity
55:05|Make a low stroke rate row a challenge by covering the pace on your monitor🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! ➔Pace Guide = Start at 2K+18-20 (hopefully!)➔Effort = 5 or 6/10 ➔Speech = Out of breath a bit, but comforttable❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.❗00:00 Introduction02:01 Warmup07:29 RowAlong Workout38:50 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 21 - MID Intensity
53:33|Get a great rowing workout by rowing up and down stroke rates, then finishing with a FAST LAST🚣MID Tier row on my Intensity Pyramid🚣♀️4 minute intervals at 18/22/24/26/24/22/18spm - with a 2 minute 28spm on the end➔Pace Guide = Start at 2K+20-22 then increase 5/3/3 seconds with the stroke rate increases (then decrease) finish at 28spm and 2K+5 or faster➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then a bit tough - then comfortable again - then a lot tougher!❗ The 4 minute intervals make this a really quick feeling workout - and the 2 minute 'chaser' on the end just takes this into a perfect workout. It's not a top tier max effort, but you'll be working hard, and the endorphin pay-off at the end when you row fast is amazing!❗00:00 Introduction02:46 Warmup07:38 RowAlong Workout38:42 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 20 - Low/Mid Intensity
53:00|Start slow then increase pace as you row for 4 3 2 1 minutes 3 times, going through 18/20/22/24spm🚣BOTTOM or MID Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = Start at 2K+20-22 then increase 2/3/3 seconds with the stroke rate increases. Reset to 2K+20-22 for the 18spm again➔Effort = 5/10 to 7/10 ➔Speech = Comfortable, then a bit tough - then comfortable again❗ Although the 24spm is a bit more intense than a usual Bottom Tier row, because it's only 1 minute long, and then back into the 18spm, it shouldn't push you too hard. The main reason for the 4/3/2/1 is to make the time fly past. How you start the row will dictate the intensity. Keep it easy (+22/24) for a LOW intensity row, but if you start at +20 - it's likely to feel more like a MID intensity on my Pyramid.❗00:00 Introduction02:40 Warmup08:02 RowAlong Workout39:22 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 19 - Medium Intensity
51:38|A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series. Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm🚣MID Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20➔Effort = 5/10 to 8/10 ➔Speech = Comfortable, then tough, should end ok again❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep going. But before it gets too much, you'll go down the other side of the pyramid. The 22 and 18's won't be as easy as they were on the way up, but you'll feel the intensity back off as you come to a close.❗00:00 Introduction02:23 Warmup07:05 RowAlong Workout38:21 Cooldown and time to stretch while I sign off.