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.
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.
Think you can deliver the same performance when you're tired? Most people can't. This 36-minute RowAlong will test if you're different. Six identical rounds. Same pattern every time:
🚣♀️ The Workout:
4 minute warm up
---
2 minutes easy (20spm)
2 minutes moderate (24spm),
1 minute hard (30spm) - No Rests
Repeat 6 times
---
2 minute Cooldown
The catch? Round 6 paces need to match Round 1. That's where real fitness happens.
✈️ Why This RowAlong Works:
Builds serious cardiovascular endurance without destroying you
Teaches mental toughness through progressive fatigue
YOU control the intensity — this workout grows with you
Perfect for home fitness rowers and experienced athletes alike
🎯 The Pacing Secret:
You set your own "Low Intensity" baseline at the beginning of round 1 (think 5/10 effort — like climbing stairs at a steady pace). For split users: try your 2K pace + 18-20 seconds at 20spm.
Everything builds from YOUR foundation. Start conservative for endurance, or push harder for a serious test. Same workout, totally different experience every time.
This RowAlong is perfect if you want to:
✅ Build rock-solid stamina and mental resilience
✅ Burn serious calories with expert coaching
✅ Prove you're stronger than you think
✅ Follow along on ANY rowing machine (Concept2, Hydrow, Aviron, WaterRower)
The Question: Can your Round 6 match your Round 1?
There's only one way to find out. RowAlong with me.
🔔 Subscribe for follow-along rowing workouts that make you genuinely fitter and mentally tougher.
https://www.youtube.com/@rowalong?sub_confirmation=1
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
➡️ Become a Patreon: https://www.patreon.com/rowalong
Chapters:
00:00 Intro
01:47 RowAlong Workout Begins
38:55 Cooldown
Hosted on Acast. See acast.com/privacy for more information.