A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But look out for the 2K plan currently populating - and then the 5K and 500m plans which will arrive after the 2000m training plan.
Ready to ignite your calorie burn? Join me for a 35-minute high-energy RowAlong workout that will build your endurance and strength while torching through calories! We'll start with a 5-minute warmup to get your muscles ready. Then, dive into 30 minutes of high-intensity intervals with varying stroke rates, all set to a motivating house music beat.This workout is perfect for anyone with a Concept2, WaterRower, Peloton, RP3, Aviron, or any other rowing machine. As you follow along, I'll guide you through each phase with clear cues, mixing moderate strokes, powerful pushes, intense sprints, and vital recovery moments.You get out what you put in. So when I say SPRINT - you SPRINT. Don't cheat yourself out of a great workout by taking it easy! Get ready to push your limits, build stamina, and enjoy an exhilarating rowing experience that combines fitness with fun. Expect to sweat, and feel an incredible sense of accomplishment by the end.Tune in, row along, and let's chase that RowBeats high together! Who's up for the challenge?Follow along to all of the "RowBeats" Here: https://www.youtube.com/playlist?list=PL8ookhrQKwvIYyhFaOL4DILoVYy8loihK(Workout Structure: 5 min warmup / 30 min RowAlong workout intervals)
Ready to torch some calories? RowAlong to this high-octane 30 minute indoor rowing workout that will push your limits like never before!We'll kick off with a 5 minute warmup to prep your muscles for the rhythm-fueled row to come. Then brace for a 30 minute rush of varying stroke rates an intensities synced to a driving beat that'll have you digging deeper with every switch.Whether new to indoor rowing or a seasoned hand craving an adrenaline hit, this high intensity interval session is the ultimate full-body cardio gut-check. I'll be intensity stroke coach, as you follow along using clear cues to cycle you through moderate grooves, power patches, breathless sprints, and those sacred recovery pockets.Grab your Concept2, WaterRower, Peloton, RP3, Aviron or any rower and prepare to tap into a reservoir of long-forgotten grit. But fear not - emerge victorious and you'll be showered in spiritual renewal...and probably a lot of sweat too. It's time to chase that RowAlong RowBeats high! Who's game? Follow along to all of the "RowBeats" Here: https://www.youtube.com/playlist?list=PL8ookhrQKwvIYyhFaOL4DILoVYy8loihK(Workout Structure: 5 min warmup / 30 min RowAlong workout intervals)
Get ready to push your limits with this 20 minute high intensity indoor rowing workout! Whether you're a beginner or experienced rower, this full body cardio session is designed to have you burning maximum calories.After a muscle-activating 5 minute warmup, RowAlong with me and you'll instantly get swept up in the beat as we cycle through varied interval training for 20 minutes - Follow Along the steady state rowing, sprint intervals, stroke rate changes and more. Using your Concept2, WaterRower, RP3, Aviron or any rowing machine, every second will be precisely choreographed to motivating rhythms.There's no mistaking the RowBeats format is different to my normal RowAlong workouts - minimal talking, just immersive rowing action guided by quick audio cues and stroke rate callouts on screen. Lose yourself in the music, or hit mute to follow the visuals while your own playlist pounds in your ears.This is high intensity training at its most rhythm-fueled and effective. You'll experience multiple phases that push your cardiovascular system into calorie-burning overdrive using low impact, full body rowing movements.Whether your goal is weight loss, overall fitness, or just getting a runners-high through an addictive routine, prepare to get drenched in sweat and endorphins! Let's go all-out on the indoor rower.(Workout Structure: 5 min warmup / 15 min workout intervals)
Take your RowBeats Indoor Rowing workout to exhilarating new heights! This 20 minute cardio assault RowAlong workout is designed to leave you drenched and craving more.After a 5 minute warmup to find your rhythm, we'll embark on a 15 minute journey packed with perfectly timed intervals synced to a galvanizing playlist. You'll experience everything from steady state efforts to breathless sprint sections. Whether you're an experienced rower or new to the machine, this workout will push your limits.The formula is simple - lose yourself in the beats while I guide you through the intervals. Less of my usual fluff, no extra chatter - just sweat-inducing, rhythmic rowing mastery. Using a Concept2, WaterRower, RP3, Aviron, Peloton or any other indoor rower at home or in the gym, get ready to tap into a primal energy few workouts can replicate. You'll flow between phases of powerful strokes and active recovery, chasing that euphoric full-body burn.Conquer your fitness goals by pushing through the peaks and valleys of this RowBeats epic. Dig deeper than ever before!(Workout Structure: 5 min warmup / 15 min workout intervals)
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)
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)
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.
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.
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.
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.
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.
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!
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!
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!
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
Row for 10 minutes at a low intensity - rest for a minute - do it again two more times. A stroll in the park!
Row at a Sprint for 20 seconds, rest for 10 - 8 times. Rest for 2 minutes. Do it two more times!
A low intensity row changing stroke rate every 3 minutes to keep it interesting. Build your fitness the easy way!
Not the full 20 minutes, there's rests in there! But you're gonna be rowing fast in this one.
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.
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!
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. ⁉
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!
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. ⁉
Put your grown up pants on, and row 8 x 3 minute intervals at a hard (but not max) pace in this awesome rowing RowAlong workout⁉ 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. ⁉This is the first time we've really looked at holding pace repeatedly on the Zero to Hero plan. Which is why there's only 8 intervals, and you get 90 seconds rest between. How nice of me! The point here is to work at an intensity that you CAN row at, but towards the end of the 3 minute intervals, you'd rather not!!! You need to be at an intensity where it feels hard, but not max. Where you can't wait to stop, but you don't NEED to stop rowing!
Don't have a sad face when you see this row. Have a happy face! As it's an easy row, nothing taxing, just 30 minutes at a low intensity at 20spm. I know we all want to find the rowing workouts that tell us to go fast and bludgeon ourselves on the rowing machine - but you also need to build up your fitness. This is the row to do it. Trust me.
Row 2 x 10 minute intervals which start quite politely - but then become a little rude by the end! Take 1 minute rest between rowing these 10 minute ramps.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!
How do you make a 30 minute row even more enjoyable? By taking a break every four minutes! Stop or light rowing, it's your choice.The point of the low intensity 30 minutes at 20spm it to KEEP them low intensity. So take a break to prevent your heart rate from spiking.
Increase your speed and stroke rate 3 times over the course of an amazing 20 minute workout.Climb the ladder three times, increasing from 20 to 24 to 28 strokes per minute, and from 2K=18-20 to 2K+12 to 2K+5 pace. Slap on an extra 2 minutes to cool down, and that's 20 minutes done.
Row with MAX power at 20spm for 1 minute. Take it easy for 1 minute. Do this ten times. Stop. You'll be a bit stronger and a bit faster after this workout! Keeping this row down to 20spm means you'll really feel the weight of the stroke as you put full force from your legs into each one. So make sure to get that technique singing!
You love 20 strokes per minute rowing, right? Well, here's 20 minutes of it to build your fitnessNot that this is a throwaway rowing workout. Out of all the rows you could do, these longer, slow rows are the most important. Use it to increase your fitness, burn some calories, and spend time working on being a better rower.
Shift from 2 minutes easy to 3 minutes harder. Row this three times in a row, and you're all done!
Continue building your time on the rowing machine by increasing to 15 minutes - the longest so far in this Zero to Hero plan
Add a little spice by rowing 2 minutes at a low intensity, then 1 at a high intensity - 4 times.
Row 1 minute easy. 1 minute harder. 1 minute even harder. Do this 4 times - then go do something else with your life. ;)
How do you make 10 minutes fly by? By rowing 30 seconds EASY then 30 seconds MAX 10 times!
There's nothing fancy about this row. Continue to build your time on the machine by rowing 10 minutes at 20spm and a low intensityYou may not think that this is helping. But if you're new to rowing and you're gradually building up your time and experience on the rowing machine, this is a super helpful workout. Not only are you increasing the amount of time you're rowing for in this workout - but the low intensity will be building your foundation fitness - the most important fitness you can have - while also giving you space to work on your technique.
Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke
The 3rd Workout in Zero to Hero sees rowing time increase to 7 minutes. Mix an easy intensity with a little faster push to make this row FLY BY!
Another 5 minute, low intensity row to continue to build your fitness, refine your technique, and increase your results on the rowing machine. Today, we'll add short power bursts by increasing your stroke rate.
Just starting to use the rowing machine? Use this plan to build your fitness, power, time and experience, no matter what machine you're using.
Row for 60 minutes, changing stroke rate and pace every 5 minutes.
Sprint for 45 seconds - 11 times, with 1 minute rest between each row
Do a 30 minute row - but every 3 minutes, take 5 Power Strokes.
Row 3 x 9 minute intervals with 3 minute rests
Row for 32 minutes, but change stroke rate every four minutes.
Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.
A simple 30 minute row holding stroke rate and pace throughout. But can you keep all the splits the same in this RowAlong?
Row 5 x 10 minute intervals with 90 second rests between in this RowAlong workout.
Row for 30 minutes - every 3 minutes, take 4 POWERFUL rowing strokes.
Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.
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