85 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
    • 4.7 • 6 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 84 - 2 hour Indoor Rowing Workout - RowAlong with me for two hours

    Ep 84 - 2 hour Indoor Rowing Workout - RowAlong with me for two hours

    Let me keep you company on a 2 hour row. Row at a pace you can manage, and I'll talk to you about technique, training ideas, how to stop your backside from hurting and what I'm having to eat afterwards! 


    I split this row up into ten minute 'splits' - rowing them at 18 strokes per minute, then 20, then 22spm. Repeat that four times, and the 2 hours are up. 


    You don't have to if you don't want to. Just pick a pace you know you can keep going for the 2 hours, and let me distract you to get to the end of your row.


    Just set your monitor to 120 minutes, and the split length to 10 minutes. And RowAlong with me. 


    Or maybe you just want to set your monitor to a half marathon distance (21097m) and then row that with me. A half marathon row is a great acheivement!  



    Alternatively, the YouTube video link for this row is: https://youtu.be/z26eD28ZxAw



    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. 


    If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?


    ℹ - 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.  ℹ

    • 2 hr 14 min
    Ep 83 - 2K Plan Week5 S6 - 30 mins at 18/20spm - Fitness Booster and Recovery Indoor Rowing Workout

    Ep 83 - 2K Plan Week5 S6 - 30 mins at 18/20spm - Fitness Booster and Recovery Indoor Rowing Workout

    Recover from a Time Time Trial or race, or just boost your fitness with this 30 minute stroke rate alternating row.


    🚣 30 mins - 18spm / 20spm every 5 minutes 🚣‍♀️


    ➔Pace Guide = 2K+20 (then 2K+18) (see below for 2K info)
    ➔Effort = 5-6/10
    ➔Speech = Comfortable


    ❗  Maybe you did the 2000m time trial the day before, and need a recovery row. Or maybe you're just on the lookout for a Fitness boosting workout that's a bit more interesting than the standard 20spm for 30 minutes. Well, this session if for you. Both times.❗


    Just lock into the rate and pace, and after my usual chat about technique, let me keep you distracted (and hopefully interested) with the final part of the my rowing history. After all, one you're locked into rate and pace here, it's all about holding it - and trying to plough through the minutes. Hopefully my story will help with that.



    Alternatively, the YouTube video link for this row is: https://youtu.be/x7DW8JbQNxs



    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. 


    If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?


    ℹ - 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.  ℹ

    • 42 min
    Ep 82 - 2K Plan Week5 S5 - 2000m Row paced for 8 minutes

    Ep 82 - 2K Plan Week5 S5 - 2000m Row paced for 8 minutes

    TOP TIER WORKOUT as you row a 2000m Time Trial
    🚣 After a 10 minute warmup, row 2000m as fast as you can! 🚣‍♀️


    Pace Guide = Hopefully faster than your current 2K pace.
    Effort Guide = 10/10
    Speech = Not likely!


    ❗  This is what the plan has been building to. A 2000m time trial. How quickly can you row it? This is not a 'how comfortable can you row it' - it's how FAST. So expect this to be tough!! ❗


    This Podcast contains me rowing the 2K to give a final result of 8 minutes. The YouTube video has pace guides from 11 minutes all the way down to 6:30. I'm happy to put some of these up here too on the podcast, but I'll wait to be asked - so please get in touch. 

    Alternatively, the YouTube video link for this row is: https://youtu.be/pYGwt7C5rew



    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. 


    If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?


    ℹ - 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.  ℹ

    • 29 min
    Ep 81 - 2K Plan Week5 S4 - Race Preparation Row - Get ready for any Time Trial with this Indoor Rowing Workout.

    Ep 81 - 2K Plan Week5 S4 - Race Preparation Row - Get ready for any Time Trial with this Indoor Rowing Workout.

    Keep your body at full speed by rowing this session either the day before, or two days before (then a rest day) your Time Trial or Race. 


    This is being used as Week 5 Session 4 of the 2K Redux plan on this channel - but you can use it to prepare for any race or time trial. 


    🚣 After a 5 minute warmup, Row 1minute at 2K rate and pace - then 19 minutes at 18spm at 2K+20 pace🚣‍♀️


    ➔Pace Guide = 2K - then 2K+20 (See below for 2K pacing info)
    ➔Effort = 9/10 then 5/10
    ➔Speech = Comfortable (apart from the start!)


    ❗  Hit that first minute as though it was the start of a 2K race. Get out of the blocks instantly to race pace and stroke rate - and then hold it there for 1 minute. When that minute is up, slide into the next 19 at 18 strokes per minute and 2K+20 pace (about 5/10) ❗


    It's what I call a "Stir The Tanks" workout - first shown to me by Sam Blythe. And it's one I do the day before every race or time-trial (some people prefer a rest day the day before, so do this before the rest day). It makes sure I'm firing on all cyclinders, strong and ready for race pace the next day. - without draining my energy system by going too fast, too long.



    If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/irHwNFvUFco



    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. 


    If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?


    ℹ - 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.  ℹ

    • 35 min
    Ep 80 - 2K Plan Week5 S3 - 5 x 7mins - As Intense as you like - Indoor Rowing Workout

    Ep 80 - 2K Plan Week5 S3 - 5 x 7mins - As Intense as you like - Indoor Rowing Workout

    Three different pace guides, three different intensities. This row is up to you. 
    🚣 5 x 7mins (1 min rests) at 20spm 🚣‍♀️


    ➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster)
    ➔Effort = 5-6 / 7-8 / 9-10/10
    ➔Speech = Comfortable / Tough / Unlikely


    ❗  If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. ❗


    But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm. 



    If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/7P9QiQZ2Wp4



    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. 


    If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?


    ℹ - 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.  ℹ

    • 54 min
    Ep 79 - 2K Plan Week5 S2 - 7/5/3/1mins - Hard or MAX effort Row - Indoor Rowing Workout

    Ep 79 - 2K Plan Week5 S2 - 7/5/3/1mins - Hard or MAX effort Row - Indoor Rowing Workout

    A two faced row. Go faster than the pace guide to make it a max effort, top tier row. Or stick to the pace guide to keep it a HARD intensity, mid tier row.


    🚣 Week 5 Session 2 is 7/5/3/1mins with 2 min rests between. 🚣‍♀️


    ➔Pace Guide = 2K+12/9/5/2 (see below for 2K pace info)
    ➔Effort = 7-9/10
    ➔Speech = Tough


    ❗  As the intervals gets shorter, your pace gets faster.❗


     If you're doing this as Week 5 Session 2 of the 2K redux plan pace it like this: 
    24spm at 2K+12
    26spm at 2K+9   
    28spm at 2K+5  
    30spm at 2K+2  


    If you want to make it a MAX workout, then go 2 seconds faster for each - and try to go as fast as you can at 30spm for the last. 



    If you'd rather see me than just listen to me, the YouTube video link for this row is: https://youtu.be/UFfiy177fP0



    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. 


    If you enjoyed this workout, why not subscribe to this channel - maybe even leave a review of this Podcast?


    ℹ - 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.  ℹ

    • 37 min

Customer Reviews

4.7 out of 5
6 Ratings

6 Ratings

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!!

DanO840 ,

Rowing guru

Awesome podcast, well coached. Glad I found this.

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