This is audio from the group row on the EXR app - streamed live on 16th November 2025 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.

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This is audio from the group row on the EXR app - streamed live on 9th November 2025 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.

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

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

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

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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