RowAlong - Indoor Rowing Workouts

Want to discover what you're actually capable of? This rowing workout has a genius pattern that brings out the best in everyone — whether you're just starting out or you've been rowing for years.Here's what makes this follow along rowing session so special: it adapts to YOU. Beginners will build confidence and see rapid improvements, while experienced rowers will find new levels of strength they didn't know they had. The alternating pattern keeps everyone engaged and progressing.🚀 Why This RowAlong Workout Works for Everyone:Alternating efforts that let you work at YOUR level while still improvingSmart recovery periods that teach your body to bounce back fasterPattern that builds both physical fitness and mental confidence30 minutes that fly by because you're always moving toward the next phaseI'll guide you through every step, adapting the coaching to what you needPerfect for rowers who want to:✅ Get significantly stronger and fitter at their own pace✅ Build confidence in their rowing ability✅ Learn how to recover quickly between efforts✅ Experience that amazing feeling of surprising themselves✅ Row along with supportive coaching every step of the way✅ Discover they're capable of more than they thoughtHere's the magic: This pattern meets you where you are and takes you where you want to go. Your "max effort" is perfect for you right now, and this workout will help you find your new personal best — whatever that looks like.------------------------------------------------------------------------------------------------------------------------------------------------------------The Workout: 4 minute Warmup, Straight into: 1 min @ 20spm (Low Intensity) 1 min @ 20spm (Max Power) 1 min @ 20spm (Low Intensity) 1 min @ 24spm (Match Max Power Pace) Repeat for 30 minutes 2 min Cooldown🎯 Here's How Pacing Works in This RowAlong:Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session. This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back. The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!------------------------------------------------------------------------------------------------------------------------------------------------------------Subscribe for more rowing workouts that actually challenge you and deliver real results. ☕ 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/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com

This is audio from the group row on the EXR app - streamed live on 23rd November 2025 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.

This is audio from the group row on the EXR app - streamed live on 16th November 2025 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.

This is audio from the group row on the EXR app - streamed live on 9th November 2025 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.

This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:1 minute machine set up4 min warm-up22 min main session (11 effort switches)2 min cooldown1 minute stretching / re centerYou’ll row smart, sweat smart, and feel stronger.🔥 The Main Set:11 rounds of:1 min low effort @ 20 SPM1 min high effort @ 20 SPMI will guide you through every stroke to help you connect, push, and recover — all with confidence.💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.📌 CHAPTERS00:00 Intro01:21 Warm-Up06:16 Main Workout28:33 Cooldown🏷️ Hashtags#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine

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

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

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!