After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.🌐 Visit <a href="https://rowalong.com" rel="noopener noreferrer" target="_blank">rowalong.com</a> for more workouts and don’t miss my Sunday Live Rows on YouTube (<a href="https://youtube.com/@rowalonglive" rel="noopener noreferrer" target="_blank">@rowalonglive</a>) and EXR. 📘 Grab The Rower’s Journal on <a href="https://amzn.to/3Huh1ka" rel="noopener noreferrer" target="_blank">Amazon</a> and try the RowAlong app – available on iOS and Android. 🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk.☕ <a href="https://www.buymeacoffee.com/rowalong" rel="noopener noreferrer" target="_blank">Buy me a coffee</a> | ➡️ <a href="https://www.patreon.com/rowalong" rel="noopener noreferrer" target="_blank">Patreon support</a> But hey – just being here is awesome. Keep it up! 🔵🔵🔵<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.

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block. 🌐 Visit rowalong.com for more workouts and don’t miss my Sunday Live Rows on YouTube (@rowalonglive) and EXR. 📘 Grab The Rower’s Journal on Amazon and try the RowAlong app – available on iOS and Android. 🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk. ☕ Buy me a coffee | ➡️ Patreon support But hey – just being here is awesome. Keep it up! 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.🌐 Visit <a href="https://rowalong.com" rel="noopener noreferrer">rowalong.com</a> for more workouts and don’t miss my Sunday Live Rows on YouTube (<a href="https://youtube.com/@rowalonglive" rel="noopener noreferrer">@rowalonglive</a>) and EXR. 📘 Grab The Rower’s Journal on <a href="https://amzn.to/3Huh1ka" rel="noopener noreferrer">Amazon</a> and try the RowAlong app – available on iOS and Android. 🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk.☕ <a href="https://www.buymeacoffee.com/rowalong" rel="noopener noreferrer">Buy me a coffee</a> | ➡️ <a href="https://www.patreon.com/rowalong" rel="noopener noreferrer">Patreon support</a> But hey – just being here is awesome. Keep it up! 🔵🔵🔵 Hosted on Acast. See <a href="https://acast.com/privacy" rel="noopener noreferrer">acast.com/privacy</a> for more information.

RowAlong: Highs and Lows – 9 Intense Rounds

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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RowAlong: Highs and Lows – 9 Intense Rounds

RowAlong: Highs and Lows – 9 Intense Rounds

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