RowAlong - Indoor Rowing Workouts

Get ready to feel those legs burn as RowBeats cranks up the intensity for another indoor rowing RowAlong workout! This 17 minute full-body cardio crusher will have you channeling pure rhythmic power. After a 5 minute warmup to find your groove, let's dive into a 12 minute blast of varying intervals perfectly timed to an adrenaline-pumping playlist. Low strokes will build into blistering highs and all-out sprint sections designed to push your limits. There's no mistaking the variation in my normal format - minimal chat with immersive rowing action precisely choreographed to the beats. Quick audio cues and on-screen guides will be your coach, allowing you to row uninterrupted or bring your own Music to the session. Whether you're a experienced rower or beginner, using a Concept2, WaterRower, RP3, Aviron or Peloton machine at home or the gym, prepare to enter a state of sweat-dripping exhilaration. The only instructions? Stick to the rates and intensities, dig deep, and let RowBeats be your launch pad to another level. (Workout Structure: 5 min warmup / 12 min workout intervals) 📚CHAPTERS📚 00:00 Intro 01:51 Warmup - 5 minutes 07:54 RowBeats #3 - 12 minute Rowing Workout ☕ 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 CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================What I use================== (Affilliate Links): ***Rowing*** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts ***Recommendations*** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #hiit #indoorrowing #rowingmachine #burncalories #rowbeats *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

RowBeats is back with another high-energy indoor rowing session fueled by motivating beats. Put those headphones on and get ready to feel the burn! For 15 sweat-dripping minutes, you'll experience intervals that take you from moderate warm-up strokes to max effort sprints and everything in between - all synced to energizing music. Different to my usual RowAlong workouts, as there's no excessive talking, just a streamlined workout focused on rowing hard to the rhythms. The format is simple - quick audio cues to shift intensities with stroke rate and workout details on screen. Want to listen to your own tunes? Just hit mute and follow the visual instructions while your playlist pounds in your ears. Whether you're on a Concept2, WaterRower, RP3, Aviron or Peloton rower, in fact, ANY Rowing machine - be prepared to get swept up in the RowBeats groove for an intense full-body cardio challenge. Smash your goals by letting the beats propel you through this efficient and effective sweat sesh. It's time for RowBeats to make you move! ⁉ Don't worry - I'm not changing the core of what I do with RowAlong - My aim is to try to help everyone enjoying indoor rowing. And I know from some comments and requests of the years that there is a section of rowers who want this kind of workout, so I'm giving it to them too. (This is why I've "Branded" it RowBeats, so it stands out from the usual RowAlongs). ⁉ (Workout Duration: 15 minutes - 5 min warmup, 10 min workout) 📚CHAPTERS📚 00:00 Intro 01:55 Warmup - 5 minutes 07:54 RowBeats #2 - 10 minute Rowing Workout ☕ 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 CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 See you in the next video. ==================What I use================== (Affilliate Links): ***Rowing*** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts ***Recommendations*** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #hiit #indoorrowing #rowingmachine #burncalories #rowbeats *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

This isn't your normal RowAlong Workout video! Get ready for a high energy, music-driven 15 minute indoor rowing workout with the launch of the new RowBeats series. Put on your headphones, grab your indoor rower and let's RowAlong to RowBeats. Get swept up in the beat as I crank up the tunes and stroke rates on your rowing machine at home or in the gym. 👕 As the shirt says: Less Talking, More Rowing. Let's get RowBeats started! 👕 This workout kicks off with a 5 minute warmup, then dives into 10 minutes of low, moderate and high intensity intervals, sprint sections and stroke rate changes - all fueled by an energising soundtrack. 🎶 Not the usual RowAlong where I talk non-stop, this just has shout outs for intensity changes, and the odd "Push with your Legs" technique cue to keep the rowing action banging to the rhythms! And, in case you're not interested in the Euro Houe Beats, I put all of the rate/intesnity info on screen, so you can just hit mute and listen to whatever you want. 🎶 ⁉ Don't worry - I'm not changing the core of what I do with RowAlong - My aim is to try to help everyone enjoying indoor rowing. And I know from some comments and requests of the years that there is a section of rowers who want this kind of workout, so I'm giving it to them too. (This is why I've "Branded" it RowBeats, so it stands out from the usual RowAlongs). ⁉ (Workout Duration: 15 minutes - 5 min warmup, 10 min workout) 📚CHAPTERS📚 00:00 Intro 02:12 Warmup - 5 minutes 08:13 RowBeats #1 - 10 minute Rowing Workout ☕ 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 CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. For instance - if you rowed your 2000m in 8.20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1.50 and then slowed down to 2.20 by the end - your average across the whole row is 2.05. So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2.05 + 18 = 2.23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target. Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ #hiit #indoorrowing #rowingmachine #burncalories #rowbeats *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

It's back! Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times! This is your last chance for speed in the Zero to Hero Rowing Series - so make sure to hit this one hard and fast. Those 10 second rests aren't massive, but they'll recharge you enough to start the next 20 second interval at a high rate and pace, even if you do fade over the course of those 20 seconds. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 35 = TABATA TABATA TABATA🚣 WARMUP: 10 minutes WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more times PACE GUIDE: MAX EFFORT/RPE: 10/10 SPEECH: I couldn't even tell you my name ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:58 Warmup 14:00 Row 35 = TABATA TABATA TABATA Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Seriously, this is how you get fit. The other rows are how you get fast. Slow down to 5/10 effort, Zone 2 Heart Rate, 2K+18-20 - and let your fitness grow. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 34 = 30 minutes, 20spm Low Intensity🚣 WARMUP: 4 minutes WORKOUT: 30 minutes, 20spm Low Intensity PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: If it's not easy, you're going too fast. ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #fitness For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:09 Warmup 06:58 Rowing Workout: 30 minutes, 20spm Low Intensity Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Cruise at a low intensity for 2 x 20 minute intervals. Burn calories, get fitter, and hit a flow on the rowing machine. An incredibly valuable row in terms of your fitness, your skill, and your mindset. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 32 = 2 x 20 minutes at 20spm with 1 minute rest🚣 WARMUP: 4 minutes WORKOUT: 2 x 20 minutes at 20spm PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: Easy ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:16 Warmup 07:09 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

RowAlong for 40 minutes, at a low intensity to get fitter and burn calories. The hardest part of this rowing workout is remembering to shift on your backside from time to time!! The 4 minute warm up is part of the main 40 minute workout. Keep it at a low stroke rate and low intensity (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) and every 5 minutes or so, shift your weight on the seat to help relieve any discomfort. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣Row 30 - 40 minutes at 20spm🚣 WARMUP: 4 minutes (part of the main 40 minutes) WORKOUT: 36 minutes at 20spm PACE GUIDE: (2K+18-20 / Zone 2 HR / 5/10 Effort, however you measure intensity) EFFORT/RPE: 5/10 SPEECH: Easy for the fist 20-30 minutes, possibly a little harder after that if you're not slowing down to keep within your intensity guide. ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:03 Warmup, straight into 36 more minutes at 20spm Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Get ready for a tough one. 4/3/2/1 minutes at increasing intensity - four times (with rests). An amazing row. 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: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 31 = 4/3/2/1mins x 3 with 2 minute rests🚣 WARMUP: 4 minutes WORKOUT: 4 at 20spm / 3 at 24 / 2 at 28 / 1 at 30-32spm x 4 with 2 minutes 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 03:11 Warmup 08:37 Rowing Workout: 4/3/2/1mins x 3 with 90 seconds rest Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Get out of your comfort some in this 6x5minute rowing workout. At 24spm and 2K+8-12 pace, it'll be an intensity that will feel hard, but not maximum. The point here is that you need to push through the feeling of "This is getting tough, I should really stop" and get to the next rest. And, because of those 90 second rests, this is on the 'easier side' of hard - so this row should really be a piece of cake! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣Row 29 = 6 x 5 minutes at 24spm🚣 WARMUP: 4 minutes WORKOUT: 6 x 5 minutes at 24spm with 90 seconds rest PACE GUIDE: 2K+8-12 EFFORT/RPE: 7-8/10 SPEECH: Tough, but the odd sentence will splutter out ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:01 Warmup 07:10 Row 29 = 6 x 5 minutes at 24spm Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Did you know, the best workout for you is one that you only put in a low intensity? Row for 30 minutes at a low rate and pace, and build your foundation. Seriously, 30 minutes low and slow is one of the best workouts you can do for building you core fitness, building your mitochondria (google them) and helping your body to burn fat efficiently during the row. The only price you pay is the time you spend, and just trying to keep engaged for 30 minutes. And that's what I'm here for! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣Row 28 = 30 minutes Low intensity 20spm🚣 WARMUP: 4 minutes WORKOUT: 30 minutes Low intensity 20spm PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: HARD! ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 01:44 Warmup 06:24 Row 28 = 30 minutes Low intensity 20spm Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Row at an intensity that you'd rather not, but you know you can! Hold that pace for 3 minutes, rest, then do it all again 10 times in total. A tempo/hard (but not max) intensity rowing workout 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣Row 27 = 10 x 3 minutes TEMPO row🚣 WARMUP: 5 minutes WORKOUT: 10 x 3 minutes with 90 seconds rest PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: HARD! ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:19 Warmup 08:14 Row 26 = 10 x 3 minutes with 90 seconds rest Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Row for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 26 = 3 x 10 minutes EASY ROW🚣 WARMUP: 4 minutes WORKOUT: 3 x 10 minutes with 60 second rests - at 20spm EASY ROW PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: Must be Easy ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 01:58 Warmup 06:58 Row 26 = 3 x 10 minutes EASY ROW Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 25 = TABATA TABATA TABATA🚣 WARMUP: 10 minutes WORKOUT: 20 sec max, 10 sec rest x 8 - Then 2 mins rest - then two it two more times PACE GUIDE: MAX EFFORT/RPE: 10/10 SPEECH: I couldn't even tell you my name ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 03:05 Warmup 14:17 Row 25 = TABATA TABATA TABATA Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

A low intensity row changing stroke rate every 3 minutes to keep it interesting. Build your fitness the easy way! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 24 = 30 mins Easy Row at 18/20/22 Strokes per minute🚣 WARMUP: 5 minutes WORKOUT: 30 mins Easy Row at 18/20/22 Strokes per minute PACE GUIDE: 2K+18-20 start - possibly 2 seconds faster with rate changes EFFORT/RPE: 5/10 SPEECH: Easy! ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:15 Warmup 07:13 Row 24 - 30 minutes easy 3's Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Not the full 20 minutes, there's rests in there! But you're gonna be rowing fast in this one. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 Row 23 = 20 mins of Sprints🚣 WARMUP: 5 minutes WORKOUT: 30 seconds easy, 30 seconds at max x 10 PACE GUIDE: Faster than 2K pace for the sprints EFFORT/RPE: 10/10 SPEECH: Not Easy! ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:34 Warmup 08:27 Row 23 = 20 mins of Sprints Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

How do you make an easy 35 minute rowing workout even easier? Stop every four minutes for a technique tune-up! That's how! Row for 4 minutes at a low intensity, then take 1 minute to do back/arms only and legs only rowing to really focus on the vital parts of the rowing technique. 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 22 = 35 minutes low intensity row🚣 WARMUP: Part of the main workout WORKOUT: 4 mins at 20spm then 1 minute drills for 35 minutes PACE GUIDE: 2K+18-20 EFFORT/RPE: 5-10 SPEECH: Easy ⁉ 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_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #rowingworkout #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. 📚 CHAPTERS 📚 00:00 Introduction 02:31 Warmup rolls into main workout - 35 minutes with drills Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

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 Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Row 30 seconds low rate power, 30 seconds high rate speed, with 30 seconds easy in between. This will row away some cobwebs! This rowing workout is designed to let you work on both aspects of speed generation - so make sure to hit both of them as hard as you can - and of course, with a good technique! ⁉ 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. ⁉ 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 19 = 20 minutes of speed!🚣 WARMUP: 5 minutes WORKOUT: 30 seconds easy / 30 sec power / 30 easy / 30 speed PACE GUIDE: 2K+18-20 / Max Power / Max Speed EFFORT/RPE: 5/10 + 10/10 SPEECH: Less talking, more rowing! ⁉ 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). 📚 CHAPTERS 📚 00:00 Introduction 02:42 Warmup 08:43 Workout: 20 minutes of speed! ☕ 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 CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #hiit #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Row an easy 4 minutes then get off the machine and hold a squat position for one minute. Repeat for 30 minutes! This incorporates a great fitness building row with a bit of a strength workout - and the added bonus is that it'll keep your Heart Rate low for maximum fitness building benefits! 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 19 = 20 minutes of speed!🚣 WARMUP: 4 minutes WORKOUT: 4 mins easy, 1 minute holding a squat position PACE GUIDE: 2K+18-20 EFFORT/RPE: 5/10 SPEECH: Easy ⁉ 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). 📚 CHAPTERS 📚 00:00 Introduction 02:38 Warmup 07:44 30 minute low intensity row with Isometric Squats ☕ 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 CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com #hiit #indoorrowing #rowingmachine #power For info, RowAlong used to be PDP but changed its name to RowAlong in 2020. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

How often do you get great benefits from taking the easy route? Embrace this low intensity, easy row to increase your core fitness ⁉ 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. ⁉ 🌟 If you haven't watched my introduction to the Zero to Hero RowAlong plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 18 = 3 x 11mins at 20spm EASY ROW! 🚣 WARMUP: 4 minutes WORKOUT: 3 x 11 mins with 1 min rests - 20spm / Low Intensity PACE GUIDE: 2K+18-20 (Zone 2 HR) EFFORT/RPE: 5/10 SPEECH: Talking easy - singing not as easy. ⁉ 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). 📚 CHAPTERS 📚 00:00 Introduction 02:20 Warmup 07:00 Workout: 3 x 11 mins with 1 min rests - 20spm / Low Intensity ☕ 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 CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.