Share
RowAlong - Indoor Rowing Workouts
FASTER + FITTER | Day 3 Sprint Rowing Challenge | with 1:40 Rests
Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today!
⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go back and start with Day 1!
Today's Session:
⚡️ 20-second maximum effort sprints
⚡️ 1min 40 recovery between efforts
⚡️ Maximum 10 rounds
⚡️ Stop when you can't hit your target!
⚡️ Don't forget to warm up properly!
💥 The Goal:
Maintain your Day 1 target numbers
Push through increasing fatigue
Build sprint endurance
Develop mental toughness
Remember: Quality over quantity. Stop when you drop below your target - that's the sign your quality is dropping!
Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y
💥 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
01:53 Sprint Session Begins
20:46 Cooldown
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
===============================
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
But seriously - just keep watching, that's all I ask!!
🔵🔵🔵
See you in the next video.
==================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)
#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife
More episodes
View all episodes
27 Minute Pyramid Rowing Workout - from 20 to 30spm and back
29:47|Ready to build real momentum in just 30 minutes? This pyramid-style RowAlong workout gives you steady climbs and smooth drops in effort, designed to train your stroke, breathing, and rhythm without crushing your energy.👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress.4 min warm-up22 min main session (pyramid sets)2 min cooldownStructured effort. No confusion. Real benefits.🔥 The Main Set (Repeated Rounds):1 min @ 20 SPM – prepare1 min @ 24 SPM – push a little1 min @ 30 SPM – go for it1 min @ 24 SPM – come back1 min @ 20 SPM – recoverI will guide you through every switch and stroke — keeping it smooth, focused, and motivating.💥 Compatible with all rowers: Concept2, Aviron, RP3, WaterRower, or budget flywheels.▶️ More from the Time to Shine Series:📺 Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y📱 App: RowAlong (iOS/Android)☕ Support: https://www.buymeacoffee.com/rowalong🎁 Patreon: https://www.patreon.com/rowalong📌 CHAPTERS00:00 Intro01:21 Warm-Up06:16 Main Workout28:33 Cooldown🏷️ Hashtags#RowingWorkout #30MinuteRow #IndoorRowing #RowAlong #PyramidTraining #TimeToShine
28-Minute RowAlong | Stroke Rate Step Changes to Boost Your Fitness & Flow
30:23|Simple steps, real results. This Rowing Workout alternates between 1 minute at 20spm and 1 minute at 24spm — giving you the ideal mix of control and challenge.👊 If you've struggled with motivation or felt like rowing never “clicked,” this is your breakthrough row:4 min warm-up22 min main session (11 step-up intervals)2 min cooldownIt’s low-impact, accessible, and surprisingly effective.🔥 The Main Set (11 rounds):1 min @ 20 SPM – steady1 min @ 24 SPM – lift and focusI will coach you through every change, helping you row smoother and feel stronger by the end.💥 Any rower, any level — this will work for you.📌 CHAPTERS00:00 Intro01:21 Warm-Up06:16 Main Workout28:33 Cooldown🏷️ Hashtags#GentleRowing #RowAlongWorkout #StepUpRowing #RowingForBeginners #TimeToShine
RowAlong ReLive - back to 18th February 2024
48:04|Set your drag factor or resistance to where you want it for a 45 minute row, adjust your footstraps so they sit across the balls of your feet, grab a towel and a water bottle, and start the podcast by easing into a short warm-up. Every Sunday I do a relaxed live, group row using the EXR app and livestream it to the RowAlong Live YouTube channel. It’s not about hitting targets or chasing PBs – just an easy session with my usual chat about rowing technique, training, food, the gear I’m using – whether it's the WaterRower, Concept2, or RP3 – and whatever else comes to mind. These sessions are all about keeping each other company while getting a good long row in, with the occasional sprint whenever the EXR app throws one my way. Every Wednesday, I’ll be uploading one of the past sessions as a RowAlong ReLive – right here, alongside the usual podcast content. So let’s get into the replay of this EXR group row – this one is from all the way back in February 2024 – I’m on the Concept2, and I talk about technique, naturally, but also how long slow rows help to really bed that good technique in, and then how I’d recently taken up Kayaking, so I could go back to basics and remember what it feels like to be rubbish at something!
22 Minute Rowing HIIT Workout | Explosive Full Body Intervals (RowAlong)
30:10|"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets.👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness. 28 minute workout is: 2 minute setup and intro4 min warm-up22 min main set (interval blocks)2 min cooldown🔥 The Main Set (7 rounds + finish):2 min @ 24 SPM (Tempo Intensity)30 sec @ 30 SPM (Hard / almost max intensity)30 sec @ 20 SPM (Recovery / Low intensity)Final round ends with 1 min @ 30 SPMI'll cue each shift and coach you through staying in control.
RowAlong Live - 12th October 2025
33:29|This is audio from today’s 30-minute group row on the EXR app - streamed live just a few hours ago over on the RowAlong Live Youtube channel. Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here. The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go! Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout. I’m on the Water Rower in this one, and I talk about a brilliant technique cue from the Steady State podcast, that my 5K training plan has just launched on the EXR app, and how knocking 6 minutes off my Hyrox time proves you can still get faster, stronger, and leaner when people say age is against you.I hope you enjoy the row.
Indoor Rowing Power Intervals | 30-Min RowAlong
30:11|Get ready to row with purpose in this 30-minute RowAlong workout! Follow the rhythm of power interval waves to boost your endurance, strength, and focus without burning out. Perfect for beginners and experienced rowers alike. Train at your own pace and improve your rowing performance from the comfort of home.💪 Key benefits:Build rowing power & enduranceFollow rhythmic interval trainingBeginner-friendly & advanced optionsFull 30-minute guided sessionStart rowing today and feel the wave of fitness!The 30 minute workout is comprised of:My intro where you get ready to row.4 min warm-up22 min wave pattern intervals2 min cooldown🔥 The Main Set:3 min @ 20 SPM – easy rhythm2 min @ 24 SPM – control and pace1 min @ 30 SPM – unleash the effort2 min @ 24 SPM – reset with focus3 min @ 20 SPM – mid-pressure rhythm2 min @ 24 SPM1 min @ 30 SPM2 min @ 24 SPM3 min @ 20 SPM2 min @ 24 SPM1 min @ 30 SPMI’ll guide you stroke by stroke — keeping you aligned, strong, and progressing as you Row Along with me.Chapters: 00:00 Intro 01:21 Warmup05:21 Main RowAlong Workout27:36 CoolDown#IndoorRowing #RowingWorkout #PowerInterval #RowAlong #RowingFitness #RowingMachine #HomeWorkout #RowingEndurance #30MinWorkout #RowingTraining
22 minutes of Max-Effort & Recovery Rowing Intervals
30:30|Looking for a short, sharp workout that delivers a punch to the sweat glands? This RowAlong Workout mixes explosive effort with low-intensity recovery — brutal but effective!👊 Great for anyone who needs that feeling of ""I gave it my all."" You'll earn your cooldown today.4 min warm-up22 min MAX Effort with recovery intervals2 min cooldown🔥 The Main Set:11 rounds of:1 min @ 20 SPM1 min @ 30 SPMI'll guide every stroke so you keep pushing, breathing, and finishing strong.* I know you can't punch sweat glands. Please don't email!!
22 Minute Beginner Rowing Workout | Full Body Calorie-Burning Session (RowAlong)
30:28|This RowAlong workout is designed for anyopne - whether you’re new to the erg, coming back after a break, or chasing consistent progress. It'll help you go beyond basic fitness and build real rowing strength, endurance, and confidence. 22 minutes plus warmup and cooldown - this 28-minute session will give you the structure and support you need.I combine longer 24spm intervals with steady resets and short sprints — the perfect mix to stretch your fitness, boost your aerobic engine, and teach you how to stay strong under fatigue. Don’t worry, I’ll be right there on the rower with you, pacing, guiding, and keeping it enjoyable.This isn’t about shouting or punishment — it’s about discovering what you’re capable of and learning to love the process. Push a little harder, feel the rhythm, and RowAlong with me.Workout Breakdown (28 minutes):4 min warm-up3 min @ 20spm / 4 min @ 24spm / 1 min @ 30spm2 min @ 20spm / 5 min @ 24spm / 1 min @ 30spm2 min @ 20spm / 4 min @ 24spm2 min cooldown✅ Build endurance & performance✅ Improve rowing technique under pressure✅ Stay motivated with a guided, friendly coachIf you’re ready to row stronger, fitter, and smarter — hit play and let’s RowAlong together.#RowAlong #RowingWorkout #IndoorRowing #FitnessRowing #ErgWorkout #RowingMachine #RowingTraining #RowingForFitness #RowingMotivation #RowingCoach
RowAlong ReLive - back to 11th February 2024
48:05|RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.This one was from the 11th February 2024 - And I'm on the RP3If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!Links:Main website: rowalong.comRowAlong YouTube: youtube.com/@RowAlongLive streams: youtube.com/@RowAlongLiveEXR app: exrgame.com (use code RA25 for discount)