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RowAlong - Indoor Rowing Workouts
GET FIT FAST! 10x20 Seconds Max Effort | 1:20 Rests | Row Along
The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀
⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success.
Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made.
🔥 Today’s Challenge:
⚡️ 10 x 20-second max rowing sprints
⚡️ 80-second recovery between rounds
⚡️ Stop as soon as your power drops below your target!
Give it everything you've got! 🚀
⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical.
🔴 DISCLAIMER:
Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content.
📚CHAPTERS📚
00:00 Welcome & Overview
01:52 Sprint Session Begins
17:49 Two Minute Cooldown
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CHAT WITH ME!
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- 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
RowAlong Live - 21st September 2025 - Only 20 minutes!
22:12|Hey folks – welcome to RowAlong Live!This is the first 20 minutes of audio fromt eh EXR group row on the 21st September 2025. I messed up the mixer settings, making the first 10 minutes inaudible i'm afraid.Whether you joined me for the row 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 Concept2 in this one - the noise cancellation had been switched on in the microphone too, so you'll not hear the fan noise to hear my strokes. But you'll fall into the right rhythm I'm sure! I hope you enjoy the row.
Another 60 Minute RowAlong Rowing Workout!
01:02:44|Here's another low stroke rate, low intensity 60 minute row for you. I talk about a whole load of different things - and briefly technique! In total, I burned either 804 (EXR) or 844 (Concept2) calories. How did you get on?
RowAlong ReLive - back to 4th February 2024
32:47|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 4th February 2024 - And I'm on the Water Rower.If 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)
RowAlong Live - 14th September 2025
33:31|Hey folks – welcome to RowAlong Live!This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel.Whether you joined me for the row 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 Concept2 in this oneI hope you enjoy the row.
RowAlong ReLive - back to 21st January 2024
47:36|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 21st January 2024 - I'm on the Concept2 and it starts quite quickly! So get ready to start once my introduction has finished!If 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)
RowAlong Live - 7th September 2025
32:48|Hey folks – welcome to RowAlong Live! This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel. Whether you joined me for the row 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 Concept2 in this one, after a couple of minutes easy rowing, I talk through the rowing stroke for a few minutes, then go onto talk about the 5000m plan I’ve launched, how sticking to structure is important, and how turning the corner and seeing my wife made me happy, and her disappointed... At one point, the camera convertor I was using died on me, so I need to pick up the story as voice over man, but I’m sure you’ll be ok with it. I hope you enjoy the row.60 Minute RowAlong Rowing Workout
01:05:20|It's been a while since I just sat down on the machine and make a stand-alone long row. But I needed to do some Zone2 training - and experience has taught me that the best way for me to stay in Zone 2 is to talk while I'm rowing. So I loaded up EXR, sat down on the machine, rowed for 60 minutes, and made sure to hit record. Two things to explain in this row though. 1) The microphone developed a fault. And although I was able to remove all the crackles, it ended up taking out the high frequencies. I'm sure you won't notice when you're rowing along with me though! 2) In some way to help this, I've let the audio from EXR bubble along underneath. So when you hear cheers / helicopters and 'ding' sfx - that's just EXR. It's not too loud. Don't worry! Enjoy the row!
RowAlong ReLive - back to 14th January 2024
43:18|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 14th January 2024 - I'm on the Concept2 - I talk through why consistency is the most important part of training. I cover the importance of routine, setting realistic goals, and tracking progress, while also sharing my own ups and downs with fitness after illness. Along the way, I chat about community, motivation, and making rowing a sustainable habit—even when things don’t go to plan.If 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)