RowAlong - Free Indoor Rowing Follow Along Workouts
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No More Struggling Solo! RowAlong is your virtual indoor rowing coach motivating you through full-body routines you'd never complete alone. With my friendly guidance, you'll get fitter, faster and row longer - all without the alpha male screaming. Let's build endurance, power and grit together! I set the intensity and the stroke rate, and then I chat away through the row about technique, training tips and more in order to motivate you to keep going through a workout that you might otherwise note have completed. You can pick any of the rows on my channel and do them as a standalone workout, or look through the Plan Playlists, where they are grouped together to help you develop your 500m time, your 2000m time and your 5000m time. From Beginner workouts to sprint intervals to long 90 minute rows, there's something on here for everyone. Be sure to subscribe to this channel here: shorturl.at/flDQY - and click the little bell icon so you get notified when I post a new workout. All my workouts are provided WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. Although I give an "Effort out of 10" reference for workout intensity, for accurate pacing, it is a good idea to do a 2000m time trial first which will give you your 2K training pace: 🔵🔵🔵 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/UCGYc...) 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_... 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 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #hiit #indoorrowing #rowingmachine #burncalories *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
Use these RowAlong workouts to build your fitness and strength up from Zero to Hero on the Rowing Machine. This is a collection of workouts that are here on my channel that I've grouped together to help build your time and experience on the rowing machine so you can get to where you want go next. So no matter whether you're returning to fitness, or starting on a new journey, these rows should help you with your Rowing Fitness Goals.
If you've been through the main 2K Plan and you want to do it again - but with slightly differnent sessions - well, here you go. I started making this Mid-March 2021 - and I won't be doing it in 'real-time' - so you may need to wait a couple of days for new sessions to arrive. But don't worry - you can swap in any BOTTOM or MID tier row to the 2K plan. Maybe keep the TOP tier rows the same (from the original plan) as they're 2k specific - but to keep this plan fresh - go pick any bottom or mid - from any plan, or any of the standalone workouts. At the end of hte plan there's a "Pacer Video" - taken from the original 2K plan (so you'll see the Week number is wrong). Pick the matching row closest to the time you think you'll manage - and go for it!
A collection of short videos with quick tips on how to improve your technique, or quick off the rowing machine exercises you can do to help your rowing.
Apart from a couple of sessions I want to re-make due to technical issues, the 10K plan is pretty much complete. You'll see all of the sessions for the 8 weeks in order, but then I've left in a bunch of "Also good" sessions at the bottom, in case you want to continue rowing similar sessions, but don't want to repeat the plan.
In form check fridays, I take a look at various people on rowing machines and give my take on what works, and would could do with some work in terms of their rowing technique. If you want to be featured and have me look at your technique, please send a link to info@rowalong.com

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