Mixing up the intervals makes this indoor rowing workout fly by, enjoyable, and of course, it's great for your rowing too!

Either punch in 40 minutes into your monitor, set it to Just Row, or if you use ErgZone, you'll find this pre-programmed on my RowAlong track.

I begin with a comfortable 4-minute warm-up to get your muscles ready for action. From there, the rowing workout takes you through various stroke rates and paces, giving you a workout with changing intensities that will leave you feeling great at the end.

It should hit around Zone 4 heart rate by the end, and feel high on the 'mid' tier intensity - but not max!!

Slightly different from my usual RowAlongs as the warmup and cooldown are both part of the 40 minute workout, but hopefully that's a good thing. And of course, I'm with you every step of the way, providing guidance and company throughout the session. 🎧

This is the session:

4 Min - Warmup

2 Min - 20spm transition

1 Min - 22pm

1 Min - 20spm

1 Min - 24spm

1 Min - 20spm

1 Min - 26spm

1 Min - 20spm

1 Min - 28spm

2 Min - 20spm

3 Min - 22spm

1 Min - 20spm

3 Min - 24spm

1 Min - 20spm

3 Min - 24spm

1 Min - 20spm

3 Min - 26spm

1 Min - 20spm

3 Min - 28spm

1 Min - 20spm

2 Min - 28spm

3 Min - 20spm Cooldown

By the time you finish, you'll appreciate the blend of effort and enjoyment that this indoor rowing workout brings. 💪 Whether you're a seasoned rower or just starting, on a Concept2 or a different rowing machine, this session caters to all fitness levels and aims to keep you engaged.

I’ve not given a strict pace guide for this, as sometimes i think its better to do some sessions by feel. However…

Warm up is a warm up.

20spm at 2k+18-20

22spm - 2 seconds faster

24spm - 2-3 seconds faster

26spm - 2-3 seconds faster

28spm - 3-5 seconds faster

For info; I was rowing the 20spm at 2:03 pace, and the 28spm at 1:50 pace.

I’m still not as fast as I used to be…

Have you tried something like this before? 🌊 Give it a go, Row Along, and let me know how it worked for you in the comments. I value your feedback as I continue to create workouts that resonate with you.

If you're looking to become a RowAlong Patreon, head to www.patreon.com/rowalong

Happy rowing! 🌼

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