🔥 THE BEST 30-MINUTE ROWING INTERVAL WORKOUT! This low-impact, structured indoor rowing session combines steady-state and power training for maximum efficiency and banging house music as you RowAlong with me. Perfect for Concept2, Aviron, WaterRower, or Peloton Row and More!

Ready to enhance your rowing technique? This strategic interval workout includes:

4-minute technique-focused warmup

24 minutes of contrast intervals (2 mins @ 20spm / 2 mins @ 24spm)

2-minute controlled cooldown

Every interval is designed to build endurance and power! You'll alternate between controlled base pace rowing at 20 strokes per minute and stronger, powerful pieces at 24 strokes per minute. Perfect for ANY rowing machine - Concept2, WaterRower, Peloton, RP3, Aviron, or others.

I'll guide you through each transition with clear cues and form reminders. The magic of this rowing workout lies in its structured approach - the steady 20spm builds endurance and technique while the 24spm intervals develop power and stamina.

Whether you're new to the erg or a seasoned athlete, you'll find your perfect intensity by adjusting your power output while maintaining the prescribed stroke rates. Get ready to improve your pacing and build sustainable power through this balanced workout!

🎹🎵All music is from the BSpoke Music Library. https://www.bspokemusic.com/ 🎵

📚CHAPTERS📚

00:00 Intro

02:02 Warmup - 4 minutes

06:02 RowBeats - 20/24 Contrast Intervals

30:25 Cooldown

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