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RowAlong - Indoor Rowing Workouts
5-Day Rowing Challenge - Day 1 - Setting your Target
DO YOU THINK YOU'RE FIT, fast and strong enough? No? Then ROW THIS SERIES! https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y Whether you're looking to crush your 500m time or improve your general fitness, this 5-day rowing machine series will transform you. And if you like the sound of that, this is even better: Each session is simple: just a 20-second max effort sprint followed by plenty of rest (10 times).
Row Along with me as we start this one with a gentle warm-up, then I'll guide you through everything step by step. Perfect for anyone who wants to take their rowing to the next level or use the science of HIIT to boost their fitness! 🎯
🔥 Join me for this complete Follow Along series where we'll discover your peak power output. Today we establish your baseline with 10 maximal efforts - but don't worry, there's plenty of rest between each one!
Today's Session:
⚡️ 10-minute warm-up to prepare for peak performance
⚡️ 10 x 20-second maximum effort sprints
⚡️ Full 2-minute recovery between each sprint
⚡️ Choose your metric: meters/calories/watts
⚡️ Track your scores as we go
📊 Setting Your Target:
Complete all 10 sprints
We'll remove your highest and lowest scores
Average the remaining 8 results
This becomes your performance target for the series!
💥 What This Will Do For Your Rowing:
Develop explosive power
Increase sprint speed
Boost rowing efficiency
Improve recovery capacity
Enhance overall performance
Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪
🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.
📚CHAPTERS📚
00:00 Welcome & Overview
03:15 Warmup Begins
12:00 Sprint Session Begins
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More episodes
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RowAlong: Steady 20 to Find Your Why
28:56|This one’s about rhythm, purpose, and connection. After setting up and warming up, we’ll row for 20 minutes at a steady 20 spm — low intensity but high value, like climbing a never-ending staircase. Along the way, I’ll share a bit of my own story and help you reflect on yours. Let’s connect with our “why” for rowing and build some serious base fitness together.🌐 Visit rowalong.com, and come row live with me on Sundays (@rowalonglive). 📘 Explore The Rower’s Journal on Amazon and grab the RowAlong app in your app store.🔴 DISCLAIMER: Always check with your doctor before starting new workouts. Participation is voluntary and at your own risk.☕ Support via coffee | ➡️ Become a patron Or just keep showing up – that’s everything. 🔵🔵🔵
RowAlong: Technique & Tempo for A Sharper You
28:54|This workout blends cardio with a technique tune-up. After your warm-up, we’ll dive into a continuous 20-minute row focused on posture, stroke mechanics, and connection. I’ll guide you on how to move with precision while gradually building intensity. Close it out with a short cool down — and step off the machine feeling sharper, stronger, and more in control.📺 Don’t forget to visit rowalong.com and join the Sunday Live Rows on YouTube (@rowalonglive). 📓 Want to log your progress? Grab The Rower’s Journal on Amazon, and try the RowAlong app on mobile.🔴 DISCLAIMER: Check with your healthcare provider before beginning this or any exercise program. Participation is at your own risk.☕ Buy me a coffee | ➡️ Patreon But really — just keep rowing with me. 🔵🔵🔵
RowAlong: Progressive Power Layer Your Intensity
28:59|In this progressive session, we’ll gradually increase both stroke rate and intensity: 4 minutes at 20 spm, 3 minutes at 24, 2 minutes at 28, and finally 1 minute at 30. Then we repeat. With short rests between rounds, this is about building endurance without burning out. I’m with you every step — and stroke — of the way.🌎 Find more at rowalong.com, watch live rows on Sundays (@rowalonglive), and subscribe to my main channel. 📕 Get The Rower’s Journal here, and check out the RowAlong app on iOS or Android.🔴 DISCLAIMER: Get medical clearance before starting this or any new fitness activity. You row at your own risk.☕ Coffee | ➡️ Patreon Still here? You’re smashing it. 🔵🔵🔵
RowAlong: Pyramid Climb – Push to the Peak
29:26|We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley.🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube (@rowalonglive). 📖 Pick up The Rower’s Journal here and download the RowAlong app today.🔴 DISCLAIMER: Speak with your healthcare provider before beginning any workout. You take part at your own risk.☕ Buy me a coffee | ➡️ Join on Patreon But hey – if you’re rowing, you’re winning. 🔵🔵🔵
RowAlong: Pyramid Repeats – Strength in Cycles
29:13|After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way.🌍 Head over to rowalong.com and subscribe on YouTube (@rowalong). Catch the Sunday Live Rows too! 📚 Don’t forget The Rower’s Journal on Amazon and the RowAlong app on your favorite device.🔴 DISCLAIMER: Please consult your doctor before starting any fitness program. Your health is your responsibility.☕ Buy me a coffee | ➡️ Support on Patreon But if nothing else — just keep rowing with me. 🔵🔵🔵
RowAlong: Highs and Lows – 9 Intense Rounds
29:03|After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.🌐 Visit rowalong.com for more workouts and don’t miss my Sunday Live Rows on YouTube (@rowalonglive) and EXR. 📘 Grab The Rower’s Journal on Amazon and try the RowAlong app – available on iOS and Android.🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk.☕ Buy me a coffee | ➡️ Patreon support But hey – just being here is awesome. Keep it up! 🔵🔵🔵
RowAlong: Steady Build – Stroke by Stroke
28:41|We’ll start with a warm-up that transitions from low intensity into technical drills, setting you up for a solid workout. The main session gradually builds from 22 strokes per minute upwards, dialing in both your stroke rate and your pace. I’ll be right there to keep you focused, helping you maintain form and maximize every pull.📢 Check out rowalong.com and join the Sunday Live Rows on the EXR app or on YouTube at @rowalonglive.💪 Want more structure? Pick up The Rower’s Journal on Amazon and explore the RowAlong app on your mobile device.🔴 DISCLAIMER: Always consult your healthcare provider before starting any new fitness program. Use this video at your own risk.☕ Buy me a coffee | ➡️ Become a patron Or just keep showing up — that’s what really counts. 🔵🔵🔵
RowAlong: Pyramid Power – 25 Minutes of Progress
28:58|We’ll kick things off with a four-minute warm-up to get your body moving and break down the rowing stroke. Then it’s straight into a 20-minute pyramid-style session: three-minute intervals starting at 20 strokes per minute, gradually increasing in intensity before winding down with a two-minute cool down. I’ll guide you stroke by stroke, helping you carve out real progress in just half an hour.🧭 Be sure to visit rowalong.com and join me live on Sundays via the EXR app or the RowAlong Live channel on YouTube (@rowalonglive). 🎥 Subscribe to my YouTube channel for more sessions, and check out The Rower’s Journal on Amazon. 📱 Don’t forget to download the RowAlong App on iOS and Android — just search “RowAlong.”🔴 DISCLAIMER: Consult your doctor before starting this or any exercise program. Participation is at your own risk.☕ Buy me a coffee | ➡️ Support me on Patreon But seriously – just keep watching. That’s all I ask! Be well. 🔵🔵🔵
Short introduction to the Time for Change RowAlong Workout Series
01:11|Welcome to the Time for Change series. 8 workouts for you to squeeze in when you're short on time. Because I get it, I'm the same. Sometimes you only have like 25 minutes, half an hour in your day due to work, family, whatever, to get some kind of a workout. And what I want to make sure is that you're not wasting your time. The amount of times I go to the gym or something and I see people sit down on the machine for 10 minutes, flap up and down with no focus, wonder off, and it's done nothing for them. So this series, what I've done is I've really compressed in short workouts that it's up to you to put in the effort. I will say in each one of these that you get out what you put in. So if you put the effort into these short workouts, I guarantee you're going to get some kind of results. Now this series isn't going to make you like an incredible 2K rower and stuff. What it is going to do is just make sure you are not wasting your time. And that's the most important thing when you only have a short amount of minutes in your day for a rowing workout. Now you can do this on any machine, of course. I'm sitting here on the Aviron, but if you have a Concept 2, an RP3, a water rower, a Rogue, whatever, you can row this series. Just make sure to put in the effort. Don't waste your time. Give yourself some time for change.