Get your power in with this 25 minute Rowing Workout. Go from 10 to 50 Power strokes - give it all you've got.

Row the following at 20 Stroke Per Minute:

10 Power Strokes / 10 Light Strokes

20 Power Strokes / 20 Light Strokes

30 Power Strokes / 30 Light Strokes

40 Power Strokes / 40 Light Strokes

50 Power Strokes / 50 Light Strokes

40 Power Strokes / 40 Light Strokes

30 Power Strokes / 30 Light Strokes

20 Power Strokes / 20 Light Strokes

10 Power Strokes / 10 Light Strokes (Or just 20 Power Strokes)

You can make this tougher on the cardio side by trying to hold 2K+18 (5/10 Effort) pace on the light rows. But I want you to make sure you have the energy to put FULL POWER into those power strokes. This one is about putting it all in there.

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

00:00 Introduction

01:21 Warm Up (Extend another 2 minutes if you want)

06:46 Main Session

33:00 Cooldown and stretching while I sign off.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

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RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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