rowalong

Free Indoor Rowing Workouts

GET FITTER FASTER & STRONGER

Hundreds of Free Workouts

Forever free on youtube

Enjoy Your Worouts

Have some fun while your workout

Also On Aviron Rowing Machines!

Now On Aviron Machines Too!

RowAlong with a Concept2 Certified Instructor

I’m a GOLD MEDAL winning, WORLD RECORD holding Concept2 Certified rowing instructor.

My approach to the workout videos is to keep you company, not just yell platitudes and numbers at you!

Zero to Hero

Have you never rowed before and want a structure to build from a simple 5 minute row to longer sessions?

Get Fit By Rowing

Just starting a fitness journey on a Rowing Machine? This 24 workout plan will get you there.

30 Days of 30

If you’ve got 30 minutes free every day for a row, this playlist of 30 rows, all lasting 30 minutes will give you variety.

500m Plan

500 metres may look easy, but you need to train properly for it if you want to get the best time.

1000m Plan

Sharpen your ability to hold high rate and pace for a 1000m race with this plan.

2000m Plan

Pick the original, or the ‘Redux’ 2000m plan to help beat your time for the most common race distance.

5000m Plan

Build your tolerance for discomfort – which you’ll need if going for your best time in a 5000m race.

10000m Plan

10000m is a lot of rowing. You need fitness, and you need power and the mental ability to keep that power.

Half Marathon

65 videos that will take you from your current fitness levels to being able to row a Half Marathon.

The YouTube Videos have NO MUSIC – so you can load up another YouTube page, or Soundcloud or your music app and listen to your own tunes while you RowAlong
Podcasts HAVE music – pretty low level, but just enough to give you a bit of background.
Coaching and Technique Tips throughout the workout will keep you focused and help keep you going through the sessions.
Non-Alpha – I’m not a bare-chested alpha-male type coach. I’ll just talk you through the sessions, the technique, what dinner I’m having that night – all to make it feel like I’m just sitting there next to you. A friend to RowAlong with.

Always free. Although these videos appear on apps like Aviron, Kinomap and Ergzone where you may need to pay a subscription – the YouTube and Podcast versions will always be free.

A Rowing Machine - and Time!

Any kind of rowing machine will do, as long as it gives you an idea of your speed (500m pace is preferred). You also need time to do the workouts!

Something to play the videos

A phone or tablet right in front of you is best. A TV in front of you works too. If it’s to the side, try not to strain your neck looking at it!

A Healthy Body

It’s important that YOU know your body is ok to row – especially as some of the workouts are maximum intensity. Always keep a water bottle next to you.

WORKOUT INTENSITY

Sunday

Mid Intensity

7/10 Effort

Eg. 5 x 6 mins

Monday

Low Intensity

5/10 Effort

30 mins 20spm

Tuesday

High Intensity

9-10/10 Effort

8 x 2 min

Wednesday

REST

Thursday

Low Intensity

5/10 Effort

4 x 10 minutes

Friday

Mid Intensity

7-8/10 effort

12 x 3 minutes

Saturday

REST

This was really entertaining, and how honest I respect it, in a way it is just motivation to become a better version of yourself<

Another awesome row. Very enjoyable, still cant beat this mixing it up, varied spm and speed, talk all the way through style you have. It really works for me and thousands of others. More of these please.<

You have described my life !!!! Thoughts , feelings and procrastination!!!!! Thank you for yournwise and encouraging words !!!<

100 percent recommended 👌<

Just when I thought yesterday’s was my favorite, I discovere this RowAlong! Rowed this as S5 in week 5 of GFbR… perfect perfect perfect. I will post my charts on Facebook, but looking at my heart rate, the plan is totally working. So cool to see the results! #carrotsaysmoo<

Always great to RowAlong<

Thank you very much for that workshop. I very like this style you did<

Wow, I have a new favorite session! You aren’t wrong about needing to budget the time as it is a long one…but holy wow did it feel good! I finished round about 1/4 marathon distance…wondered if this type of session would help a half time or hurt? Perhaps one of these days I will find out? Ha.<

Educational, as Always!
Knowledge is Power!thank you for sharing !
Greetings from Singapore🌹🌹🌹<

Humble, witty, likeable Tutor,👌🌹🌹🌹
You present a great Tutorials, all well explained,
Thank you for sharing your knowledge!
<

Thank you for this video and your advice. I just ordered the machine and this is the best video I have seen that shows me technique which is evidently paramount when it come to rowing.<

Also available as a PODCAST

Maybe you’d rather listen, or you’re at the gym with no wifi. RowAlong is on all major podcast services.

Or click below to pick an episode

Get a Technique Check Up

You can send me a video (side on, like how I film the workouts) of you rowing, and I’ll give you a TOTALLY FREE over-view check up of your indoor rowing technique.

Or book a 1 hour online video chat ($75) where I’ll work with you one-on-one to help improve your stroke.

Check out THIS PAGE for more info!

Free Indoor Rowing Workouts

GET FITTER FASTER & STRONGER

Hundreds of Free Workouts

Forever free on youtube

Enjoy Your Worouts

Have some fun while your workout

Also On Aviron Rowing Machines!

Now On Aviron Machines Too!

RowAlong with a Concept2 Certified Instructor

Zero to Hero

Get Fit By Rowing

30 Days of 30

500m Plan

1000m Plan

2000m Plan

5000m Plan

10000m Plan

Half Marathon

A Rowing Machine - and Time!

Something to play the videos

A Healthy Body

WORKOUT INTENSITY

Sunday

Mid Intensity

7/10 Effort

Eg. 5 x 6 mins

Monday

Low Intensity

5/10 Effort

30 mins 20spm

Tuesday

High Intensity

9-10/10 Effort

8 x 2 min

Wednesday

REST

Thursday

Low Intensity

5/10 Effort

4 x 10 minutes

Friday

Mid Intensity

7-8/10 effort

12 x 3 minutes

Saturday

REST

Also available as a PODCAST

Get a Technique Check Up

Quick Links

Contact Me