This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.

👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:

1 minute machine set up

4 min warm-up

22 min main session (11 effort switches)

2 min cooldown

1 minute stretching / re center

You’ll row smart, sweat smart, and feel stronger.

🔥 The Main Set:

11 rounds of:

1 min low effort @ 20 SPM

1 min high effort @ 20 SPM

I will guide you through every stroke to help you connect, push, and recover — all with confidence.

💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.

📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown

🏷️ Hashtags

#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine

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Ready to build real momentum in just 30 minutes? This pyramid-style RowAlong workout gives you steady climbs and smooth drops in effort, designed to train your stroke, breathing, and rhythm without crushing your energy.

👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress.

4 min warm-up

22 min main session (pyramid sets)

2 min cooldown

Structured effort. No confusion. Real benefits.

🔥 The Main Set (Repeated Rounds):

1 min @ 20 SPM – prepare

1 min @ 24 SPM – push a little

1 min @ 30 SPM – go for it

1 min @ 24 SPM – come back

1 min @ 20 SPM – recover

I will guide you through every switch and stroke — keeping it smooth, focused, and motivating.

💥 Compatible with all rowers: Concept2, Aviron, RP3, WaterRower, or budget flywheels.

▶️ More from the Time to Shine Series:

📺 Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y

📱 App: RowAlong (iOS/Android)

☕ Support: https://www.buymeacoffee.com/rowalong

🎁 Patreon: https://www.patreon.com/rowalong

📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown

🏷️ Hashtags

#RowingWorkout #30MinuteRow #IndoorRowing #RowAlong #PyramidTraining #TimeToShine

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Simple steps, real results. This Rowing Workout alternates between 1 minute at 20spm and 1 minute at 24spm — giving you the ideal mix of control and challenge.

👊 If you've struggled with motivation or felt like rowing never “clicked,” this is your breakthrough row:

4 min warm-up

22 min main session (11 step-up intervals)

2 min cooldown

It’s low-impact, accessible, and surprisingly effective.

🔥 The Main Set (11 rounds):

1 min @ 20 SPM – steady

1 min @ 24 SPM – lift and focus

I will coach you through every change, helping you row smoother and feel stronger by the end.

💥 Any rower, any level — this will work for you.

📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown

🏷️ Hashtags

#GentleRowing #RowAlongWorkout #StepUpRowing #RowingForBeginners #TimeToShine

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Set your drag factor or resistance to where you want it for a 45 minute row, adjust your footstraps so they sit across the balls of your feet, grab a towel and a water bottle, and start the podcast by easing into a short warm-up.

Every Sunday I do a relaxed live, group row using the EXR app and livestream it to the RowAlong Live YouTube channel. It’s not about hitting targets or chasing PBs – just an easy session with my usual chat about rowing technique, training, food, the gear I’m using – whether it's the WaterRower, Concept2, or RP3 – and whatever else comes to mind.

These sessions are all about keeping each other company while getting a good long row in, with the occasional sprint whenever the EXR app throws one my way.

Every Wednesday, I’ll be uploading one of the past sessions as a RowAlong ReLive – right here, alongside the usual podcast content. So let’s get into the replay of this EXR group row – this one is from all the way back in February 2024 – I’m on the Concept2, and I talk about technique, naturally, but also how long slow rows help to really bed that good technique in, and then how I’d recently taken up Kayaking, so I could go back to basics and remember what it feels like to be rubbish at something!

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"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets.

👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness.

28 minute workout is:

2 minute setup and intro

4 min warm-up

22 min main set (interval blocks)

2 min cooldown

🔥 The Main Set (7 rounds + finish):

2 min @ 24 SPM (Tempo Intensity)

30 sec @ 30 SPM (Hard / almost max intensity)

30 sec @ 20 SPM (Recovery / Low intensity)

Final round ends with 1 min @ 30 SPM

I'll cue each shift and coach you through staying in control.

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This is audio from today’s 30-minute group row on the EXR app - streamed live just a few hours ago over on the RowAlong Live Youtube channel.

Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.

The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!  

Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.

I’m on the Water Rower in this one, and I talk about a brilliant technique cue from the Steady State podcast, that my 5K training plan has just launched on the EXR app, and how knocking 6 minutes off my Hyrox time proves you can still get faster, stronger, and leaner when people say age is against you.

I hope you enjoy the row.

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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

#IndoorRowing #RowingWorkout #PowerInterval #RowAlong #RowingFitness #RowingMachine #HomeWorkout #RowingEndurance #30MinWorkout #RowingTraining

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Looking for a short, sharp workout that delivers a punch to the sweat glands? This RowAlong Workout mixes explosive effort with low-intensity recovery — brutal but effective!

👊 Great for anyone who needs that feeling of ""I gave it my all."" You'll earn your cooldown today.

4 min warm-up

22 min MAX Effort with recovery intervals

2 min cooldown

🔥 The Main Set:

11 rounds of:

1 min @ 20 SPM

1 min @ 30 SPM

I'll guide every stroke so you keep pushing, breathing, and finishing strong.

* I know you can't punch sweat glands. Please don't email!!

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This RowAlong workout is designed for anyopne - whether you’re new to the erg, coming back after a break, or chasing consistent progress. It'll help you go beyond basic fitness and build real rowing strength, endurance, and confidence. 22 minutes plus warmup and cooldown - this 28-minute session will give you the structure and support you need.

I combine longer 24spm intervals with steady resets and short sprints — the perfect mix to stretch your fitness, boost your aerobic engine, and teach you how to stay strong under fatigue. Don’t worry, I’ll be right there on the rower with you, pacing, guiding, and keeping it enjoyable.

This isn’t about shouting or punishment — it’s about discovering what you’re capable of and learning to love the process. Push a little harder, feel the rhythm, and RowAlong with me.

Workout Breakdown (28 minutes):

4 min warm-up

3 min @ 20spm / 4 min @ 24spm / 1 min @ 30spm

2 min @ 20spm / 5 min @ 24spm / 1 min @ 30spm

2 min @ 20spm / 4 min @ 24spm

2 min cooldown

✅ Build endurance & performance

✅ Improve rowing technique under pressure

✅ Stay motivated with a guided, friendly coach

If you’re ready to row stronger, fitter, and smarter — hit play and let’s RowAlong together.

#RowAlong #RowingWorkout #IndoorRowing #FitnessRowing #ErgWorkout #RowingMachine #RowingTraining #RowingForFitness #RowingMotivation #RowingCoach

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RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 11th February 2024 - And I'm on the RP3

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

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Hey folks – welcome to RowAlong Live!

This is the first 20 minutes of audio fromt eh EXR group row on the 21st September 2025. I messed up the mixer settings, making the first 10 minutes inaudible i'm afraid.

Whether you joined me for the row and want to row it again, or you're hearing it for the first time – you're very welcome here.

The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go! 

Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.

I’m on the Concept2 in this one - the noise cancellation had been switched on in the microphone too, so you'll not hear the fan noise to hear my strokes. But you'll fall into the right rhythm I'm sure!

I hope you enjoy the row.

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Here's another low stroke rate, low intensity 60 minute row for you. I talk about a whole load of different things - and briefly technique!

In total, I burned either 804 (EXR) or 844 (Concept2) calories. How did you get on?

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RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 4th February 2024 - And I'm on the Water Rower.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

Hey folks – welcome to RowAlong Live!

This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel.

Whether you joined me for the row and want to row it again, or you're hearing it for the first time – you're very welcome here.

The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go! 

Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.

I’m on the Concept2 in this one

I hope you enjoy the row.

Hosted on Acast. See acast.com/privacy for more information.

RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 21st January 2024 - I'm on the Concept2 and it starts quite quickly! So get ready to start once my introduction has finished!

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

Hey folks – welcome to RowAlong Live!

This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel.

Whether you joined me for the row and want to row it again, or you're hearing it for the first time – you're very welcome here.

The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!  

Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.

I’m on the Concept2 in this one, after a couple of minutes easy rowing, I talk through the rowing stroke for a few minutes, then go onto talk about the 5000m plan I’ve launched, how sticking to structure is important, and how turning the corner and seeing my wife made me happy, and her disappointed...

At one point, the camera convertor I was using died on me, so I need to pick up the story as voice over man, but I’m sure you’ll be ok with it.

I hope you enjoy the row.

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It's been a while since I just sat down on the machine and make a stand-alone long row. But I needed to do some Zone2 training - and experience has taught me that the best way for me to stay in Zone 2 is to talk while I'm rowing.

So I loaded up EXR, sat down on the machine, rowed for 60 minutes, and made sure to hit record.

Two things to explain in this row though.

1) The microphone developed a fault. And although I was able to remove all the crackles, it ended up taking out the high frequencies. I'm sure you won't notice when you're rowing along with me though!

2) In some way to help this, I've let the audio from EXR bubble along underneath. So when you hear cheers / helicopters and 'ding' sfx - that's just EXR. It's not too loud. Don't worry!

Enjoy the row!

Hosted on Acast. See acast.com/privacy for more information.

RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 14th January 2024 - I'm on the Concept2 - I talk through why consistency is the most important part of training. I cover the importance of routine, setting realistic goals, and tracking progress, while also sharing my own ups and downs with fitness after illness. Along the way, I chat about community, motivation, and making rowing a sustainable habit—even when things don’t go to plan.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.

RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 7th January 2024 - and I talk about my morning technical disasters (exploding lights and blown fuses), the differences between rowing machines and their pace calculations and my fitness struggles after winter flu and Christmas indulgences unravelled my Manchester Hyrox event.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.