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-up

22 min main session (pyramid sets)

2 min cooldown

Structured effort. No confusion. Real benefits.

🔥 The Main Set (Repeated Rounds):

1 min @ 20 SPM – prepare

1 min @ 24 SPM – push a little

1 min @ 30 SPM – go for it

1 min @ 24 SPM – come back

1 min @ 20 SPM – recover

I 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

📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown

🏷️ Hashtags

#RowingWorkout #30MinuteRow #IndoorRowing #RowAlong #PyramidTraining #TimeToShine

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