Share
RowAlong - Indoor Rowing Workouts
Zero to Hero Rowing Workout Plan: Row 21 = HARD! 4/3/2/1min x 3
•
You loved the last time we did 4/3/2/1 mins twice, didn't you? Well, let's add on another!
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: • Zero to Hero Rowing Plan - Introducti... 🌟
🚣 ROW 21 = 4/3/2/1mins x 3 with 90 seconds rest🚣
WARMUP: 4 minutes
WORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 2 with 90 seconds rest
PACE GUIDE: 2K+18-20 / 2K+12 / 2K+5 / 2K or faster
EFFORT/RPE: 5-10/10
SPEECH: 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...
➡️ Become a Patreon: / rowalong
More episodes
View all episodes
30 Days of 30 Minute Rows - Row 18 - Low Intensity
53:25|A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series. Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = 2K+20-22➔Effort = 5/10 (push as hard as possible on the 5 power strokes)➔Speech = Comfortable, even with the power strokes❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗00:00 Introduction02:15 Warmup08:15 RowAlong Workout39:16 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 17 - MAX Intensity
52:29|A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 17th Day of the series. Start easy, and end up at MAX on the Intensity Pyramid by increasing rate and pace. 🚣15 / 10 / 5 mins intervals with no rest!🚣♀️➔Pace Guide =15mins at 20spm / 2K+ 18 10mins at 24spm / 2K+12 5 mins at 28spm / 2K+5 or faster➔Effort = Starts at 5/10 - ends at 10/10➔Speech = Comfortable - then gasping for air by the end! ❗ This one sneaks up on you. The easy start soon gets the edges knocked off by hitting the 24spm - and when the 28spm comes along, you should be hanging on until the end! ❗00:00 Introduction01:46 Warmup06:29 RowAlong Workout37:39 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 16 - LOW Intensity
49:43|A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series. Rise up through stroke rates every 5 minutes🚣BOTTOM Tier row on my Intensity Pyramid🚣♀️Row at 18/20/22/18/20/22spm - changing every 5 minutes➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases➔Effort = 5-10/10➔Speech = ComfortableThe rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *00:00 Introduction01:46 Warmup06:36 RowAlong Workout37:39 Cooldown and time to stretch while I sign off.
30 Days of 30 Minute Rows - Row 15 - MID Intensity
52:11|A great standalone HARD rowing workout. And it's the Bon Jovi Row. Halfway through the 30 days of 30 minute rows.Push the pace at 20 stroke per minute by a couple of seconds. I know! I've gone bonkers! 🚣MID Tier row on my Intensity Pyramid🚣♀️➔Pace Guide = Start at 2K+15 or faster➔Effort = Starts at 7/10 - ends at 8/10➔Speech = Won't be constant. Tough by the end!It's Bon Jovi day - we're half way there! And my reward to you for getting this far is allowing you to push the 20spm rate a bit. Aren't I nice? So instead of the usual 2K+18 - push the pace up to 2K+15 or faster. But be sure to keep this at a MID intensity. If you feel like it's nudging TOP - you're going too hard!! *00:00 Introduction01:54 Warmup07:20 RowAlong Workout38:22 Cooldown and time to stretch while I sign off.
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.