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Climb onto your rowing machine and join me as we walk through the forest, and possibly get into a few bits of trouble... Over the course of a 20 minutes workout, I tell a story of a walk through a forest, and as we need to escape various things, we need to row faster or slower.  There's a 4 minute easy start followed by short pace change intervals.   Based around the following intensities:  Easy - about 5/10 effort at a lowish stroke rate  Hard - about 7/10 effort at a slightly higher stroke rate Sprint -10/10 max effort and high stroke rate Power - Put max effort into a low stroke rate.  If you want to row a more serious and focussed workout, take a look at the main RowAlong workouts on this channel. But for a way to pass 20 minutes on the rowing machine with a mix of intensities, this should be a good workout for you.  The YouTube version of this (so you can see my hat) is here: https://youtu.be/W5eUqo5DOIM Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

In order to get that Rowing Performance back, you need to embrace discomfort. This RowAlong workout will do that for you. 4 x 8 minute intervals with 4 minute rests. 4 minutes is a long rest. So you need to earn it with a HARD intensity on the intervals: 🚥Speech - Don't try 🚥Effort /10 - 8-10 🚥2K Pace - 2K+2-5 🚥HR Zone - AT to AN Get your rate (I'm at 26) and pace up - and then hold it to the end of each interval. It won't be comfortable. But the trick to getting performance sharpness back on the rowing machine it to leave the Comfort Zone behind you. (This version of the RowAlong workout has music) 00:00 Introduction 02:25 Warmup 07:38 Main Session 53:05 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Endurance is key to rowing. And especially this 35 minute low intensity row. Can you keep it low and slow, AND endure my chat? ;) ‼ This is a LOW INTENSITY ROW - Which means: ➡5/10 Effort - heart rate is up, breathing is up, but it doesn't feel hard. You can hold a conversation ➡UT2 HR Zone. Keep your heart rate between 50 and 70% of max (lower is better) ➡2K Pacing - if you've been training well, row at 2K+18 - if you're slightly off, 2K+20-22 The key to these low intensity rows with no rate or pace changes is to get into the stroke rate and rhythm and then just lose yourself to the process. Make sure to keep the intensity where it's meant to be, and hopefully my chat will keep you interested enough to get through the session. 00:00 Introduction 02:15 Warmup 07:30 Main Session 43:17 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Rowing at a tough pace for 4 minutes will help you get used to holding this intensity - do this 6 times This continues the 'plan' that was generated by the ChatGPT thing. It spat out "6 x 4 minutes with 3 minutes rest" and so it was up to me to interpret what to do with it.  The 3 minute rests suggest a higher intensity that the recovery is needed for. So take your pace up to around 2K+2-5 or from an intensity point of view, you're looking at starting around 8 and finishing the session around 10!  The thumbnail will make sense once you get to the end of the video 00:00 Introduction 02:25 Warmup 07:55 Main Session 48:16 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Building your Rowing Performance back isn’t just about speed. You need to build your core fitness too. This row will do that.  It’s a simple row. 30 minutes at 20 strokes per minute. Choose how you want to pace this:  5/10 on the effort scale (like constantly climbing stairs) 2K+18 if you have a 2K average time (your 2K time divided by 4) UT2 heart rate zone Blue/Green zone on a MyZone tile. The hardest part of this row should be keeping the pace down. It’s really easy to let your ego take over and go too fast on this one!  I talk about the importance of change in this row. But I’ll have to admit, I think it was a bit of a brain wandering subject – hopefully it’ll keep you distracted for 30 minutes though!  00:00 Introduction 01:53 Warmup 06:56 Main Session 37:26 Cooldown and stretching. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Need to sharpen up your rowing before some serious training? Try this 10 day plan.  I've been rowing a lot while training for HYROX, but not particularly with performance in mind. So I asked CHAT GPT to make me a plan that would help sharpen up my speed chops before getting back to some serious performance training.   All the A.I. has done is pull together 5 popular sessions, which will be repeated twice. Not exactly rocket surgery. But I'm using it to get back to performance rowing again. Hopefully it'll help you too.  ‼‼ REMEMBER - Only undertake any form of strenuous exercise if your body is ok to do so. If you're unsure, check with your doctor first! ‼‼‼‼ 🚣This first session is 8 x 2 minutes HARD AND FAST with 2 minutes rest. If you don't have a 2K training time, just row fast enough that you can just complete each interval. Or, if you have a 2K training pace, try to do all intervals at your 2K pace. 🚣 00:00 Introduction 02:08 Warmup 08:33 Main Session 40:20 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Don't let the cheesy story fool you - this is still an awesome 25 minute row. A mix of low, mid and high intensity rowing while I talk nonsense to you about an adventure to some sea caves will make the time fly by! You don't need to connect anything, you don't need a Concept2, you don't need to pay a thing. All it'll costs is a little buy in with your imagination as you RowAlong with me!  All a bit of fun, designed to entertain you through an indoor rowing workout whether you're 6 or 60. And if you put in the effort, you'll get a great workout.  Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST! 🚣 Row 20 minutes at 20 strokes per minute, rest 3 minutes, then row 7 minutes as fast as you can🚣‍♀️ ➔Pace Guide for 20min = 2K+18 ➔Effort = 5-6/10 ➔Speech = Comfortable ➔Pace Guide for 7min = As fast as you can ➔Effort = 10/10 ➔Speech = Don't talk, breathe ❗ If you're looking for a 30 minute workout that'll give you a bit of low rate technique work and then a fast finish - this is the one to pick! Similar to doing a 5K then a 2K - it'll help build you up for any race distance you're training for.❗ 00:00 Intro 01:47 Warmup 07:04 Main Session 38:03 Cooldown Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)! 🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣‍♀️ ➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds) ➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info) ➔Medium Intensity: For a tough, but not max row - do the 18spm at 2K+20 pace, and the 24spm at 2K+8 pace (see below for 2K pace info) ➔Top Intensity: For a max intensity row - do the 18spm at 2K+20 pace, and the 24spm at 2K+4 pace (see below for 2K pace info) ❗ Pick your pace - and stick to it. If you go too fast on the Bottom, or if you back off the pace of the Top, you'll not get the right training benefits from this session ❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Choose one pace for an easier row, or the other pace for a hard (but not max effort) row. I do give you tips on how to make this a Max effort workout if that's what you want though. 🚣 Row 8/6/4/6/8 mins with 3/2/3/2 mins rest at 20/22/24/22/20 stroke per minute🚣‍♀️ ➔Pace Guide = 2K+18 for everyone for the 20spm ➔Easier Option = 22spm at 2K+15 and 24spm at 2K+12    ➔Tougher Option = 22spm at 2K+13 and 24spm at 2K+8   ❗ Either pace option makes this an enjoyable workout. What I'd say though, is pick one and stick to it. Don't think you'll go faster and then back off. If you chose power, stick with it. ❗ 00:00 Intro and session description 02:49 Warmup 08:24 Main Session 51:24 Cooldown and time to stretch 56:41 Me deciding I'd finish with a 1min TT after all. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Improve your rowing power and speed by pushing the pace faster for the stroke rate during 5 x 3:30 Intervals.  🚣MID to TOP Intensity on the Rowing Intensity Pyramid 🚣‍♀️ 5 x 3:30 with 2 min rests - at 24 strokes per minute (The on screen graphic saying 20spm and 2K+18 is wrong - sorry) ➔Pace Guide = 2K+5 or faster (see below for 2K Pace info) ➔Effort = 8/10 - will climb to 10/10 ➔Speech = Hard. ❗ This is about really pushing the power into the machine as you row. A usual training pace for 24spm is 2K+12 - so you'll be going at least 7 seconds faster during these intervals. So the intensity gets right up there. Luckily, the 2 minute rests let you recover enough to do it again - for a total of 5 intervals. ❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Get faster and learn to hold that pace by rowing intervals at your 2K rate and pace. 10 minute warmup then 🚣 8 x 1:45 with 1 minute rests 🚣‍♀️ ➔Pace Guide = 2K Pace and Stroke Rate ➔Effort = 9-10/10 ➔Speech = Save your breath for the rowing! ❗ The aim is to hold your pace throughout. If anything, you should try to see if you can go faster than 2K pace as the workout continues. But make sure to not go slower.❗ That said, I started by bullseyeing my pace - hitting 500m in 1:45 - but then slipped down to 494 in Interval 7. But then, I'm talking!  Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Short, sharp intervals - I give you four different pace guides to suit your experience or intensity goals. Boost your fitness, increase your speed, or get a good tough slog of an indoor rowing workout. 🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️ ➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk) ➔Bottom Tier Intensity: Row at 2K+12 pace ➔MID Tier Intensity: Row at 2K+8 pace ➔TOP Tier Intensity: Row HARD - around 2K+4 pace (Info about what 2K Pace is can be found below). ❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗ 00:00 Intro 02:25 Warmup 08:18 Main Session 38:24 Cooldown Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time. Row 4 minutes at 24 strokes per minute and 2K+12 pace (7/10 RPE) Row 2 minutes at 20 strokes per minute and 2K+18 pace (5/10 RPE) Repeat 4 times. No Rests. You can change this workout to make it easier, by resting through those 2 minutes, or just paddling. Or you can make it harder by doing the 2 minutes of 20spm as full-power strokes. Or do one of each! Lots of different ways to row this workout - so come back to it and try it a different way if you like it! ❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗ 00:00 Introduction 01:49 Warm Up 06:19 Main Session 31:18 Cooldown and stretching while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Get your speedy pants on and row 8 x 2 minute intervals with 2 minutes rest between 🚣TOP/MAX tier on the Intensity Pyramid🚣‍♀️ ➔Pace Guide: Start at 2K rate and pace - improve if you can. (See below for 2K pace info) ➔Effort = 10/10 ➔Speech = Even I had to stop talking at times in this one... ❗My suggestion is that you do at least the first one at your current 2K rate and pace, and make the decision after that whether you want to improve through the session. I was certainly holding on to try to stick to my 2K rate and pace - but maybe you've had some good improvements?❗ 00:00 Introduction 02:44 5 Minute Warmup 09:44 Main Session 41:28 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak!  🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️ ➔Beginners: Row at a pace that you know you'll complete the session ➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info) ➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info) ➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info) ❗ The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗ **Programming the monitor** This workout is available as RA41 on the Ergzone App. If RowAlong doesn't pop up, just go to the Discover tab at the bottom.  Watch here on YouTube: 🚥 ✸https://youtu.be/2vGTy9mtaLA ✸ 00:00 Intro 02:48 Warm Up 08:21 Main Session  44:24 CoolDown Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

From beginner to speedy junky, this 30 minute row will suit anyone who wants to get a great indoor rowing workout 🚣 Row 30 minutes at 20spm - and pick your intensity preference 🚣‍♀️ ➔Beginners - 5/10 effort for 9 minutes. Rest / light rowing for 1 minute.  ➔Bottom tier intensity - 2k+18 ➔Mid tier intensity - 2k+ 15 ➔Max intensity - Go as far as you can ❗ One row, four different ways to row it. You'll probably find that the intensity level of the Beginner and Bottom Tier rows is pretty much the same - but the Mid and Top Tier workouts will need a lot more effort to get through, and will really leave you feeling like you've been working hard. ❗ 00:00 Intro and pace description 02:31 Warm up 09:30 Main Session 39:57 Cool Down Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Golf is a steady pace walk, with the occasional power for a swing. And that's what happens here. 30 Minute Workout. Most at 5-16/10 intensity (2K+18 pace) at 20spm ❗ After one minute steady rowing, you will row power strokes every 30 seconds as your 'swings' around the course. A par 4 is one stroke, one stroke, then 2 strokes (all 30 seconds apart) A par 5 is one, one, three. A par 3 is one, one, one. And we'll be playing 'TPC Sawgrass' ❗ Finish with 2 minutes steady pace (Walk back to the Clubhouse) It'll all make sense when you watch and RowAlong with the video. ❗❗❗ This is really just a bit of a different way to row a Low Intensity, fitness Building Rowing Workout. The power strokes just make it a bit of fun. So I hope that's how you experience it! ❗❗❗ RowAlong with the YouTube video here: https://youtu.be/9g4bP0xEt0c 00:00 Introduction 02:12 Warmup 08:49 Main Session Begins 40:08 Cooldown and time to stretch while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Get your power in with this 25 minute Rowing Workout. Go from 10 to 50 Power strokes - give it all you've got. Row the following at 20 Stroke Per Minute: 10 Power Strokes / 10 Light Strokes 20 Power Strokes / 20 Light Strokes 30 Power Strokes / 30 Light Strokes 40 Power Strokes / 40 Light Strokes 50 Power Strokes / 50 Light Strokes 40 Power Strokes / 40 Light Strokes 30 Power Strokes / 30 Light Strokes 20 Power Strokes / 20 Light Strokes 10 Power Strokes / 10 Light Strokes (Or just 20 Power Strokes) You can make this tougher on the cardio side by trying to hold 2K+18 (5/10 Effort) pace on the light rows. But I want you to make sure you have the energy to put FULL POWER into those power strokes. This one is about putting it all in there. ❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗ 00:00 Introduction 01:21 Warm Up (Extend another 2 minutes if you want) 06:46 Main Session 33:00 Cooldown and stretching while I sign off. Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

https://youtu.be/nCOgLH0UCDs Offset cardiac drift by going slower over three 10 minute intervals in this RowAlong workout 🚣This is a low intensity row designed to boost your fitness, work on your technique and also discover how stroke rate is the basis of your speed 🚣‍♀️ ➔Pace Guide 1 - 22spm at 2K+15 pace (around 6/10 effort) 2 - 20spm at 2K+18 pace (around 5-6/10) 3 - 18spm at 2K+20 pace (around 5/10) ➔Speech = Comfortable throughout ❗ This workout is here for the days when you just want to go low with your row - kick out a good 30 minute session without any fuss or stress. Perfect for when you want to do a little bit more if you're recovering from a cold (Like I was when I made this)❗ Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.