We’ll kick things off with a four-minute warm-up to get your body moving and break down the rowing stroke. Then it’s straight into a 20-minute pyramid-style session: three-minute intervals starting at 20 strokes per minute, gradually increasing in intensity before winding down with a two-minute cool down. I’ll guide you stroke by stroke, helping you carve out real progress in just half an hour.

🧭 Be sure to visit rowalong.com and join me live on Sundays via the EXR app or the RowAlong Live channel on YouTube (@rowalonglive).

🎥 Subscribe to my YouTube channel for more sessions, and check out The Rower’s Journal on Amazon.

📱 Don’t forget to download the RowAlong App on iOS and Android — just search “RowAlong.”

🔴 DISCLAIMER: Consult your doctor before starting this or any exercise program. Participation is at your own risk.

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Be well. 🔵🔵🔵

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