We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley.

🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube (@rowalonglive).

📖 Pick up The Rower’s Journal here and download the RowAlong app today.

🔴 DISCLAIMER: Speak with your healthcare provider before beginning any workout. You take part at your own risk.

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But hey – if you’re rowing, you’re winning. 🔵🔵🔵

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After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way.

🌍 Head over to rowalong.com and subscribe on YouTube (@rowalong). Catch the Sunday Live Rows too!

📚 Don’t forget The Rower’s Journal on Amazon and the RowAlong app on your favorite device.

🔴 DISCLAIMER: Please consult your doctor before starting any fitness program. Your health is your responsibility.

☕ Buy me a coffee | ➡️ Support on Patreon

But if nothing else — just keep rowing with me. 🔵🔵🔵

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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! 🔵🔵🔵

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We’ll start with a warm-up that transitions from low intensity into technical drills, setting you up for a solid workout. The main session gradually builds from 22 strokes per minute upwards, dialing in both your stroke rate and your pace. I’ll be right there to keep you focused, helping you maintain form and maximize every pull.

📢 Check out rowalong.com and join the Sunday Live Rows on the EXR app or on YouTube at @rowalonglive.

💪 Want more structure? Pick up The Rower’s Journal on Amazon and explore the RowAlong app on your mobile device.

🔴 DISCLAIMER: Always consult your healthcare provider before starting any new fitness program. Use this video at your own risk.

☕ Buy me a coffee | ➡️ Become a patron

Or just keep showing up — that’s what really counts. 🔵🔵🔵

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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.

☕ Buy me a coffee | ➡️ Support me on Patreon

But seriously – just keep watching. That’s all I ask!

Be well. 🔵🔵🔵

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Welcome to the Time for Change series. 8 workouts for you to squeeze in when you're short on time. Because I get it, I'm the same. Sometimes you only have like 25 minutes, half an hour in your day due to work, family, whatever, to get some kind of a workout.

And what I want to make sure is that you're not wasting your time. The amount of times I go to the gym or something and I see people sit down on the machine for 10 minutes, flap up and down with no focus, wonder off, and it's done nothing for them. So this series, what I've done is I've really compressed in short workouts that it's up to you to put in the effort. I will say in each one of these that you get out what you put in.

So if you put the effort into these short workouts, I guarantee you're going to get some kind of results. Now this series isn't going to make you like an incredible 2K rower and stuff. What it is going to do is just make sure you are not wasting your time. And that's the most important thing when you only have a short amount of minutes in your day for a rowing workout.

Now you can do this on any machine, of course. I'm sitting here on the Aviron, but if you have a Concept 2, an RP3, a water rower, a Rogue, whatever, you can row this series. Just make sure to put in the effort. Don't waste your time.

Give yourself some time for change.

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Join this 35-minute rowing machine Follow Along workout designed for all fitness levels! Warm up, then power through intervals of low, mid, and max intensity. Perfect for any rower.

Looking for an engaging RowAlong rowing machine workout? This 35-minute session is packed with mixed intervals to challenge your fitness level.

We start with a 4-minute warm-up, followed by a dynamic mix of low-intensity strokes, power efforts, and max-intensity sprints.

Whether you're using a Concept2 or any other rowing machine, you'll get full guidance throughout. Row along, enjoy the pace changes, and get a solid workout that will leave you feeling great!

Don’t forget to like, comment, and subscribe for more free workouts. 🚣‍♂️

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The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣‍♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀

⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success.

Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made.

🔥 Today’s Challenge:

⚡️ 10 x 20-second max rowing sprints

⚡️ 80-second recovery between rounds

⚡️ Stop as soon as your power drops below your target!

Give it everything you've got! 🚀

⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical.

🔴 DISCLAIMER:

Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content.

📚CHAPTERS📚

00:00 Welcome & Overview

01:52 Sprint Session Begins

17:49 Two Minute Cooldown

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🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

===============================

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

See you in the next video.

==================What I use==================

(Affilliate Links):

**Rowing**

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

**Recommendations**

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife

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