Time to Fly - Row 1 - Take Off

RowAlong - Indoor Rowing Workouts

Want to discover what you're actually capable of? This rowing workout has a genius pattern that brings out the best in everyone — whether you're just starting out or you've been rowing for years.

Here's what makes this follow along rowing session so special: it adapts to YOU. Beginners will build confidence and see rapid improvements, while experienced rowers will find new levels of strength they didn't know they had. The alternating pattern keeps everyone engaged and progressing.

🚀 Why This RowAlong Workout Works for Everyone:

Alternating efforts that let you work at YOUR level while still improving

Smart recovery periods that teach your body to bounce back faster

Pattern that builds both physical fitness and mental confidence

30 minutes that fly by because you're always moving toward the next phase

I'll guide you through every step, adapting the coaching to what you need

Perfect for rowers who want to:

✅ Get significantly stronger and fitter at their own pace

✅ Build confidence in their rowing ability

✅ Learn how to recover quickly between efforts

✅ Experience that amazing feeling of surprising themselves

✅ Row along with supportive coaching every step of the way

✅ Discover they're capable of more than they thought

Here's the magic: This pattern meets you where you are and takes you where you want to go. Your "max effort" is perfect for you right now, and this workout will help you find your new personal best — whatever that looks like.

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The Workout:

4 minute Warmup,

Straight into:

1 min @ 20spm (Low Intensity)

1 min @ 20spm (Max Power)

1 min @ 20spm (Low Intensity)

1 min @ 24spm (Match Max Power Pace)

Repeat for 30 minutes

2 min Cooldown

🎯 Here's How Pacing Works in This RowAlong:

Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session.

This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.

For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.

From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back.

The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.

This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!

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