155 episodes

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.

RowAlong - Indoor Rowing Workouts for Concept2 and other rowing machines RowAlong

    • Sports
    • 4.8 • 9 Ratings

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.

    Ep 143 - A Sting in the Tail - Rowing Machine Workout

    Ep 143 - A Sting in the Tail - Rowing Machine Workout

    RowAlong with me at a fitness building pace, then go fast! 

    🚣6mins at 20spm / 1 min at 28spm / 90 sec rest - 5 times 🚣‍♀️

    ➔Pace Guide = 20spm at 2K+18 / 28spm at 2K+5 
    ➔Effort = 5-6/10 - then 9/10
    ➔Speech = Comfortable - then tougher - but only for 1 minute

    ❗  There are many reasons to love this RowAlong. The 20spm sections build your fitness, burn a lot of calories, and let you work on your technique and flow on the machine. But then the 28spm lets you spread your wings and go fast. So for those that may not enjoy constant 20spm rowing - there's a nice sting in the tail of each interval for you to get your teeth into.❗

    🚥You can use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA92) or set 5 x 7 minute intervals with 90 seconds rest - or just set the main session as a single 41 minute row and RowAlong with me. 🚥

    00:00 Introduction
    02:15 Warmup
    07:51 Main Session
    50:22 Cooldown and time to stretch while I sign off.

    Watch the YouTube versions here: https://youtu.be/9HCwYkr32hE

     

                                          🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

    I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)
    More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

    That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

    Patreon: https://patreon.com/rowalong
    PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

    But seriously - just keep watching, that's all I ask!! 

                                                                                   🔵🔵🔵

    This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

    For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

    See you in the next video.

    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

    ==================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  D

    • 1 hr
    Ep 142 - 30 Minute Rowing Workout - The Narcissist edition.

    Ep 142 - 30 Minute Rowing Workout - The Narcissist edition.

    RowAlong with me in this 30 minute fitness builder, while I RowAlong with myself! 

    ➔Pace Guide = 2K+18 pace
    ➔Effort =5-6/10
    ➔Speech = Comfortable

    ❗  This is a simple fitness building workout. But this time, I wanted in on the action - so I loaded up an older RowAlong video, and Rowed along with myself. So the audio from the main session is from a video I made 2 years ago. It'll make sense when you do it... ❗

    🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA92) if you're not on a Concept2, just set your monitor to 30 minutes and RowAlong with me. 🚥

    00:00 Introduction
    01:40 Warmup
    06:05 Main Session
    37:14 Cooldown and time to stretch while I sign off.

    Watch the YouTube versions here: https://youtu.be/hI1pRixTLUw

     

                                          🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

    I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)
    More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

    That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

    Patreon: https://patreon.com/rowalong
    PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

    But seriously - just keep watching, that's all I ask!! 

                                                                                   🔵🔵🔵

    This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

    For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

    See you in the next video.

    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

    ==================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 Hea

    • 45 min
    Ep 141 - 20 minute Rowing Workout - Slow and Fast - Love and Hate

    Ep 141 - 20 minute Rowing Workout - Slow and Fast - Love and Hate

    Go as fast as you can at 20 strokes per minute, then take it easy. Repeat 10 times for a perfect Lunchtime Rowing Workout

    ➔Pace Guide 
    1 minute at 20spm / 2K+18 pace (5-6/10)
    1 minute at 20spm MAX EFFORT
    Repeat 10 times (No rests)

    ❗  This is a perfect row for anyone who either can't get the power in to the machine or for those who constantly put TOO MUCH power into the machine at low stroke rates. ❗


    🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA91) or set a 20 minute row with 1 minute splits - or  just set the main session as a single 20 minute row and RowAlong with me. 🚥

    00:00 Introduction
    01:10 5 Minute Warmup
    07:52 Main Session
    29:03 Cooldown and time to stretch while I sign off.

    Watch the YouTube versions here: https://youtu.be/js9owRPWa8Q

     

                                          🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

    I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)
    More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

    That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

    Patreon: https://patreon.com/rowalong
    PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

    But seriously - just keep watching, that's all I ask!! 

                                                                                   🔵🔵🔵

    This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

    For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

    See you in the next video.

    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

    ==================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
    http

    • 37 min
    Ep 140 - 3/2/1min x 5 Rowing Workout

    Ep 140 - 3/2/1min x 5 Rowing Workout

    Hit three increasing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout

    🚣5 x 6 minutes with 2 minute rests 🚣‍♀️

    ➔Pace Guide
    3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort)
    2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort)
    1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort)

    ➔Speech
    Easy
    Harder
    Tough

    ❗  Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals.  ❗

    But for the very last 1 minute - go as fast as you can.

    🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA90) or set as 5 x 6 minute intervals with 2 minutes rest - or a 38 minute timer and RowAlong with me. 🚥

    00:00 Introduction
    02:19 Warmup
    07:56 Main Session
    47:14 Cooldown and time to stretch while I sign off.

    If you want to see this video, rather than just listen to it - go to https://youtu.be/L502OqIuuKI

     

                                          🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

    I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)
    More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

    That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

    Patreon: https://patreon.com/rowalong
    PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

    But seriously - just keep watching, that's all I ask!! 

                                                                                   🔵🔵🔵

    This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

    For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

    See you in the next video.

    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

    ==================What I use==================
     
    (Affilliate Links): 

    ***Rowing***
    https://amzn.to/3cIjma7  Concept 2 Rowing Machine
    https://a

    • 58 min
    Ep 139 - 20 Minute Build Me Up Rowing Workout

    Ep 139 - 20 Minute Build Me Up Rowing Workout

    Are you new to rowing, or coming back from injury? This 20 minute RowAlong will help build up your fitness as part of my Build Me Up series.

    🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣‍♀️

    ➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. 
    ➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale
    ➔Speech = Comfortable - may be a little tougher for the 28's.

    ❗  This Build Me Up series of indoor rowing workouts is all about increasing the amount of time  you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

    The addition to this row is the middle 20spm chunk. You row the first 20spm minute at a normal 6/10 effort. Then the next one, I want you to hold the stroke rate, but really increase the power from your legs. Then, back to 6/10 for the next minute, before then increasing to 24 and 28spm. 

    And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.

    This Build Me Up Rowing Series has built from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.

    00:00 Introduction
    00:55 Warmup
    04:06 Main Session
    25:34 Cool Down
    27:56 Stretching

    • 34 min
    Ep 138 - 15 Minute Build Me Up Rowing Workout

    Ep 138 - 15 Minute Build Me Up Rowing Workout

    Are you new to rowing, or coming back from injury? This 15 minute row will help build up your fitness as part of my Build Me Up series.

    🚣2 Minute warmup / 15 minute Row / 2:15 cool down. 🚣‍♀️

    ➔Guide = Row 2 minutes at 20spm, then 2 mins at 24spm and then 1 minutes at 28spm - do this three times. 
    ➔Effort = 6/10, 7/10, 8/10 on the /10 effort scale
    ➔Speech = Comfortable - may be a little tougher for the 28's.

    ❗  This Build Me Up series of indoor rowing workouts is all about increasing the amount of time  you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

    In this 15 minute workout, start the first 2 minutes at an intensity that raises your heart rate and breathing, so you know you're working out - but not too hard. Then increase intensity to get the stroke rate up to 24 and then again to get up to 28. 

    Simple. Trust me! And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.

    This Build Me Up Rowing Series builds from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.

    00:00 Introduction
    01:01 Warmup
    04:21 Main Session
    20:47 Cool Down
    23:02 Stretching

     

                                          🔵🔵🔵 SHOWING SUPPORT FOR ROWALONG 🔵🔵🔵

    I've been asked a few times about the best way to support what I'm doing. Honestly, the best way is just to watch and subscribe using this link: https://www.youtube.com/channel/UCGYcAoZ9WTJriM9jZkXxoPg?sub_confirmation=1)
    More views lead to more views - and I'm really just interested in getting more people on board to RowAlong with. (Make sure to click the notification bell to be alerted when I upload new workouts)

    That said, I know that there are some people who want to show their support financially, and as much as I've shied away from giving out links to this before - I've been advised to at least provide the links - to stop someone spoofing me!! So....

    Patreon: https://patreon.com/rowalong
    PayPal: https://www.paypal.com/donate?hosted_button_id=WJ3Q8X6J4FFC6

    But seriously - just keep watching, that's all I ask!! 

                                                                                   🔵🔵🔵

    This workout is provided as usual WITHOUT MUSIC. If you want music,  why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

    For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com

    See you in the next video.

    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

    • 30 min

Customer Reviews

4.8 out of 5
9 Ratings

9 Ratings

HappyJaxGirlie ,

Great Workouts!!

I started with the 2,000 meter training, but I am LOVING the 30 min workouts! Fit in my schedule beautifully, enjoyable and motivating. All around 5/5 ♥️♥️♥️

S Jaclyn ,

Like rowing with a friend!

I wish I had found this podcast earlier! After years of rowing by myself, it’s such a refreshing change to have a coach to row “with”. The instructions are clear, the workouts challenging but not impossible, and the coach talks you through every piece so just when you start to flag, he’s there to push you along. I can’t recommend it enough!

neuroticTag ,

Love it!

RowAlong is awesome and this is a great alternative to the videos (which I would also highly recommend) if you would prefer to follow along with a purely audio session. Fantastic job, RowAlong!!

Top Podcasts In Sports

Dan Le Batard, Stugotz
The Ringer
Barstool Sports
Barstool Sports
The Ringer
Barstool Sports

You Might Also Like

Concept2Channel
This American Life
The New York Times
New York Times Opinion
Goalhanger Films