The best 40 minute Rowalong you ever do
youtu.be/V64DL9FP6Gg?si=UtINsfZV5NdAHKZ9

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

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!!

🌟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. 🌟

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 in
app.erg.zone