RowAlong - Indoor Rowing Workouts

Workout #8 in the Time to Sleigh series: 8 Twos at 2K. Eight 2-minute intervals at your 2K race pace with 2 minutes of complete rest between each one. This is classic high-intensity threshold training — one of the most effective and demanding workouts in rowing. 🔔 WHAT YOU'LL DO: ✅ 2 minutes at 2K pace ✅ 2 minutes rest (complete recovery) ✅ Repeat 8 times ✅ Total: 16 minutes of work 2K pace is HARD — it's the pace you could sustain for a 2000m race (roughly 6-8 minutes of maximum sustainable effort). If you don't know your 2K split, aim for an intensity where you're working very hard but can just complete all eight intervals without blowing up. Each interval should feel challenging from the start and brutal by the end. The 2-minute rest is just enough to prepare for the next effort, but fatigue will accumulate. This is Workout 8 of 12. Warmup and cooldown separately. Eight intervals, zero excuses! #RowingWorkout #ChristmasRowing #TimeToSleigh #2KPace #ThresholdTraining #IntervalTraining #RowAlong #Concept2 #IndoorRowing

Workout #7 in the Time to Sleigh series: Seven Fours a' Waving. Seven 4-minute blocks with NO REST, creating a wave pattern through stroke rates. You'll climb from 18spm to 24spm, then descend back to 18spm. The intensity follows the rate — easy at the edges, moderate at the peak. 🎅 THE WAVE: ✅ 4 minutes @ 18spm (RPE 4 - easy) ✅ 4 minutes @ 20spm (RPE 5 - building) ✅ 4 minutes @ 22spm (RPE 6 - moderate) ✅ 4 minutes @ 24spm (RPE 7 - working hard) ✅ 4 minutes @ 22spm (RPE 6 - easing) ✅ 4 minutes @ 20spm (RPE 5 - continuing descent) ✅ 4 minutes @ 18spm (RPE 4 - back to easy) ✅ Total: 28 minutes continuous Each rate change is a gradual shift — watch your monitor (or me) to maintain consistency. The intensity wave teaches you to build effort systematically and control the descent. The 18spm blocks should feel genuinely easy. The 24spm peak is moderate work, not maximal. This is about rhythm, control, and sustained movement across the full 28 minutes. This is Workout 7 of 12. Seven fours, ride the wave! #rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #RateProgression #RowAlong #Concept2 #IndoorRowing

Workout #6 in the Time to Sleigh series: Six Minute Risers. Five 6-minute progressive cycles with NO REST between. Each cycle takes you from low intensity (20spm) to moderate intensity (24spm) to high intensity (30spm). You'll complete this pattern five times for 30 minutes of continuous rowing. 🎄 THE PATTERN (repeats 5 times): ✅ 3 minutes @ 20spm (Low Intensity - conversational pace) ✅ 2 minutes @ 24spm (Mid Intensity - working pace) ✅ 1 minute @ 30spm (High Intensity - hard effort) ✅ No rest, immediately start next cycle ✅ Total: 30 minutes continuous Each 6-minute cycle teaches progressive effort management. The 3-minute low-intensity blocks are your relative recovery while still moving. The 2-minute moderate blocks build lactate threshold. The 1-minute high-intensity finishers push into Zone 4/5. By cycle five, maintaining these intensity shifts becomes mentally and physically demanding. This is metabolic conditioning at its finest. This is Workout 6 of 12. Six-minute risers, five times over! #rowingworkout #ChristmasRowing #TimeToSleigh #ProgressiveIntervals #ContinuousRowing #RowAlong #Concept2 #IndoorRowing

Workout #5 in the Time to Sleigh series: Five Sprinty Minutes. Five 1-minute maximum effort sprints with 2 minutes complete rest between each one. Five minutes of pure speed!This session includes a 5-minute warmup, but if you need more time to prepare, take it — these are HIGH intensity efforts. 🔔 WHAT YOU'LL DO: ✅ 5 minutes warmup (easy rowing, building intensity) ✅ 1 minute MAX SPRINT ✅ 2 minutes rest (complete recovery) ✅ 1 minute MAX SPRINT ✅ 2 minutes rest ✅ 1 minute MAX SPRINT ✅ 2 minutes rest ✅ 1 minute MAX SPRINT ✅ 2 minutes rest ✅ 1 minute MAX SPRINT ✅ 2 minute Cooldown✅ Stretching (Optional) The generous 2-minute rest periods ensure you can maintain quality across all five sprints. Each 1-minute effort should be ALL OUT — maximum power, maximum intensity, everything you've got. Track your metres per sprint and AIM for consistency, even if you can't manage it. This builds explosive anaerobic power and VO2 max capacity. This is Workout 5 of 12. Five minutes of pure speed! #RowingWorkout #ChristmasRowing #TimeToSleigh #SprintTraining #HIITRowing #RowAlong #Concept2 #IndoorRowing

Workout #4 in the Time to Sleigh series: Four Switching Sixes. Four low intensity, easy 6-minute blocks alternating between 18 strokes per minute and 20 strokes per minute. Continuous rowing with no rest — 24 minutes of controlled power at two different stroke rates. 🎅 WHAT YOU'LL DO: ✅ 6 minutes @ 18spm (maximum power per stroke) ✅ 6 minutes @ 20spm (slightly faster turnover) ✅ 6 minutes @ 18spm (maximum power per stroke) ✅ 6 minutes @ 20spm (slightly faster turnover) ✅ Total: 24 minutes continuous The 18spm blocks are about control — longer recovery between strokes means you can work on your rhythm and positions. The 20spm blocks increase turnover while maintaining strong force. This is Workout 4 of 12. Warmup and cooldown separately. Four sixes, two rates, one continuous effort! #rowingworkout #ChristmasRowing #TimeToSleigh #PowerControl #RateSwitching #RowAlong #Concept2 #IndoorRowing

Workout #3 in the Time to Sleigh series: Three TABATAS. Three rounds of classic TABATA protocol. This is HIIT at its most effective. 🎁Each round consists of 8 intervals of 20 seconds maximum effort followed by 10 seconds rest, with 2 minutes recovery between rounds. 🎁 WHAT YOU'LL DO: ✅ Round 1: 8 x (20sec MAX / 10sec rest) ✅ 2 minutes recovery ✅ Round 2: 8 x (20sec MAX / 10sec rest) ✅ 2 minutes recovery ✅ Round 3: 8 x (20sec MAX / 10sec rest) ✅ Total: 12 minutes of work Each 20-second sprint should be ALL OUT — maximum power, maximum intensity. The 10-second rest is barely enough to catch your breath before the next effort. The TABATA protocol is scientifically proven to build both aerobic and anaerobic capacity simultaneously. By round three, maintaining that intensity becomes a mental battle. This is Workout 3 of 12. Warmup and cooldown separately. Three TABATAs, three times the burn!#RowingWorkout #ChristmasRowing #TimeToSleigh #TABATA #HIITRowing #IntervalTraining #RowAlong #Concept2 #IndoorRowing

Workout #2 in the Time to Sleigh Rowing Workouts series: Two Easy Twelves.Two 12-minute blocks at 20 strokes per minute, both at low intensity (5/10 RPE). This is active recovery and aerobic base building — intentionally easy rowing positioned between yesterday's time trial and tomorrow's intense session.🎄 WHAT YOU'LL DO:✅ 12 minutes @ 20spm (Low Intensity - 5/10 RPE / conversational pace)✅ 1 minute rest (grab a drink, reset)✅ 12 minutes @ 20spm (Low Intensity - 5/10 RPE / conversational pace)✅ Total: 24 minutes of steady workThis should feel EASY — you could hold a conversation at this pace. Focus on smooth, controlled strokes with good technique. Don't push the pace. The goal is to accumulate time on the erg while giving your body a chance to recover from yesterday's maximum effort. Your legs might feel heavy initially — that's normal. Just keep the rhythm steady and let the aerobic work happen naturally.This is Workout 2 of 12. Warmup and cooldown separately. Two steady blocks, smart recovery!#RowingWorkout #ChristmasRowing #TimeToSleigh #SteadyState #ActiveRecovery #RowAlong #Concept2 #IndoorRowing"

Welcome to Time to Sleigh — a 12-workout Christmas rowing series! Workout #1: One Rate Capped Time Trial sets your power benchmark for the series. After a 4-minute warm-up, you'll complete 4 minutes at 20 strokes per minute with MAXIMUM POWER on every stroke. This isn't steady state — this is controlled mince pie burning...🎅 WHAT YOU'LL DO:✅ 4 minutes warm-up (easy rowing, building intensity)✅ 4 minutes @ 20spm (MAXIMUM POWER - all out effort)✅ Total: 8 minutes⚠️ IMPORTANT WARMUP ADVICE: This is a high-intensity time trial. I strongly recommend doing one of my "5K Every Day" videos first to properly warm up your body before attempting this maximum effort. Your muscles need to be warm and ready before unleashing full power. Keep your stroke rate locked at 20spm — watch your monitor. Focus on explosive leg drive, strong back engagement, and powerful finishes.This is about watts per stroke, not speed. Set your benchmark — you'll see how your power develops throughout the series. This is Workout 1 of 12 in the Time to Sleigh series. Cooldown separately after completing. Let's sleigh this festive season! #RowingWorkout #ChristmasRowing #TimeToSleigh #TimeTrial #PowerTest #RowAlong #Concept2 #IndoorRowing #ChristmasWorkout

5K Every Day - Episode 11: Christmas Eve, Roast Potatoes & You're my NicheChristmas Eve brings us to Episode 11What to Expect This Episode: A reflective Christmas Eve conversation about finding your niche, maintaining personal touch, and whether bigger is always better. After 11 episodes, we've settled into about 500 regular viewers, and honestly? I love that I can reply to YouTube comments and Facebook posts from the same people every day. Would I want to be 10x bigger if it meant losing that? Not sure.Today's Topics:ErgData Real Time Loop: social rowing feature, free app, Concept2 only (requires PM5)Concept2 Holiday Challenge: aiming for ~150k meters (Steve hit 550k!)Channel growth thoughts: pasty Scotsman vs energized guysThe personal touch: daily messages from Mike, Peter, and the regularsQuick technique: handle away, up tilt, bend knees, push with feetBody check: heel still hurting, tried running - got 5 steps in and noped outAmsterdam Hyrox race in doubt if heel doesn't improveChristmas Eve prep work: cauliflower cheese, roast potatoes (the secret!), carrots, broccoliWhy you should parboil and pre-roast potatoes the day beforeRecording Time to Sleigh episode 3 later todayTraining schedule: morning 5K + afternoon Time to Slay + bike/ski + evening weights (if time)Natural pace improvement: 208-210 down to 201-205 over 11 workoutsSame perceived exertion, just more efficient through consistencyThe Consistency Effect: This episode demonstrates the power of just showing up. My pace has naturally improved by 4-5 seconds per 500m over 11 workouts without trying harder - just from 5K daily building muscle flow, rhythm, and efficiency. When I concentrate on timing at the catch, it drops even more to 201-202. Simple repetition works.Christmas plans: Attempting to row on Christmas Day too, but depends on the kids demanding present opening!Stats: 20 strokes/min, 201 pace finish - proof that consistency beats intensity for sustainable improvement.Perfect for: Anyone questioning whether small consistent efforts matter, people maintaining routines through holidays, or those who value community over massive growth.