Indoor Rowing Power Intervals | 30-Min RowAlong

RowAlong - Indoor Rowing Workouts

Get ready to row with purpose in this 30-minute RowAlong workout! Follow the rhythm of power interval waves to boost your endurance, strength, and focus without burning out. Perfect for beginners and experienced rowers alike. Train at your own pace and improve your rowing performance from the comfort of home.

💪 Key benefits:

Build rowing power & endurance

Follow rhythmic interval training

Beginner-friendly & advanced options

Full 30-minute guided session

Start rowing today and feel the wave of fitness!

The 30 minute workout is comprised of:

My intro where you get ready to row.

4 min warm-up

22 min wave pattern intervals

2 min cooldown

🔥 The Main Set:

3 min @ 20 SPM – easy rhythm

2 min @ 24 SPM – control and pace

1 min @ 30 SPM – unleash the effort

2 min @ 24 SPM – reset with focus

3 min @ 20 SPM – mid-pressure rhythm

2 min @ 24 SPM

1 min @ 30 SPM

2 min @ 24 SPM

3 min @ 20 SPM

2 min @ 24 SPM

1 min @ 30 SPM

I’ll guide you stroke by stroke — keeping you aligned, strong, and progressing as you Row Along with me.

Chapters:

00:00 Intro

01:21 Warmup

05:21 Main RowAlong Workout

27:36 CoolDown

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