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 SPM I 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<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

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 up 4 min warm-up 22 min main session (11 effort switches) 2 min cooldown 1 minute stretching / re center You’ll row smart, sweat smart, and feel stronger. 🔥 The Main Set: 11 rounds of: 1 min low effort @ 20 SPM 1 min high effort @ 20 SPM I 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. 📌 CHAPTERS 00:00 Intro 01:21 Warm-Up 06:16 Main Workout 28:33 Cooldown 🏷️ Hashtags #RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine Hosted on Acast. See acast.com/privacy for more information.

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 SPM I 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 Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

28-Minute Power Shifting Row | Build Strength at Low Stroke Rates

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.<hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

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A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information.

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

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28-Minute Power Shifting Row | Build Strength at Low Stroke Rates

28-Minute Power Shifting Row | Build Strength at Low Stroke Rates

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