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.
Want to discover what you're actually capable of? This rowing workout has a genius pattern that brings out the best in everyone — whether you're just starting out or you've been rowing for years.
Here's what makes this follow along rowing session so special: it adapts to YOU. Beginners will build confidence and see rapid improvements, while experienced rowers will find new levels of strength they didn't know they had. The alternating pattern keeps everyone engaged and progressing.
🚀 Why This RowAlong Workout Works for Everyone:
Alternating efforts that let you work at YOUR level while still improving
Smart recovery periods that teach your body to bounce back faster
Pattern that builds both physical fitness and mental confidence
30 minutes that fly by because you're always moving toward the next phase
I'll guide you through every step, adapting the coaching to what you need
Perfect for rowers who want to:
✅ Get significantly stronger and fitter at their own pace
✅ Build confidence in their rowing ability
✅ Learn how to recover quickly between efforts
✅ Experience that amazing feeling of surprising themselves
✅ Row along with supportive coaching every step of the way
✅ Discover they're capable of more than they thought
Here's the magic: This pattern meets you where you are and takes you where you want to go. Your "max effort" is perfect for you right now, and this workout will help you find your new personal best — whatever that looks like.
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The Workout:
4 minute Warmup,
Straight into:
1 min @ 20spm (Low Intensity)
1 min @ 20spm (Max Power)
1 min @ 20spm (Low Intensity)
1 min @ 24spm (Match Max Power Pace)
Repeat for 30 minutes
2 min Cooldown
🎯 Here's How Pacing Works in This RowAlong:
Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session.
This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.
For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.
From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back.
The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.
This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!
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Subscribe for more rowing workouts that actually challenge you and deliver real results.
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