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 focus I 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<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.

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-up 22 min main session (11 step-up intervals) 2 min cooldown It’s low-impact, accessible, and surprisingly effective. 🔥 The Main Set (11 rounds): 1 min @ 20 SPM – steady 1 min @ 24 SPM – lift and focus I 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. 📌 CHAPTERS 00:00 Intro 01:21 Warm-Up 06:16 Main Workout 28:33 Cooldown 🏷️ Hashtags #GentleRowing #RowAlongWorkout #StepUpRowing #RowingForBeginners #TimeToShine Hosted on Acast. See acast.com/privacy for more information.

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

28-Minute RowAlong | Stroke Rate Step Changes to Boost Your Fitness & Flow

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 RowAlong | Stroke Rate Step Changes to Boost Your Fitness & Flow

28-Minute RowAlong | Stroke Rate Step Changes to Boost Your Fitness & Flow

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