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RowAlong - Indoor Rowing WorkoutsIndoor Rowing Workouts to RowAlong to on any Rowing Machine - not just a Concept2. Author: RowAlong
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 do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information. Language: en Genres: Fitness, Health & Fitness, Sports Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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12 Rows of Christmas 2025 - 9 Threes are Grinding
Episode 9
Friday, 2 January, 2026
Workout #9 in the Time to Sleigh series: 9 Threes a Grinding. Three complete cycles through low stroke rates with NO REST. You'll grind through 18spm, 20spm, and 22spm three times for 27 minutes of continuous rowing. This is great as an active recovery with power development at controlled rates. 🎁 THE PATTERN (repeats 3 times): ✅ 3 minutes @ 18spm (grinding power) ✅ 3 minutes @ 20spm (slightly faster) ✅ 3 minutes @ 22spm (building rhythm) ✅ No rest, immediately reset to 18spm ✅ Total: 27 minutes continuous The low stroke rates keep this from being cardiovascularly demanding — instead, you're focusing on power per stroke and sustained grinding work. After yesterday's 2K intervals, this is intentionally easier while still accumulating quality time on the erg. Each 3-minute block should feel controlled and sustainable. The rate increases are subtle but noticeable. This builds strength endurance and technical consistency. This is Workout 9 of 12. Nine blocks of grinding work! #rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #LowRate #PowerGrinding #RowAlong #Concept2 #IndoorRowing Hosted on Acast. See acast.com/privacy for more information.
