28-Minute RowAlong | Stroke Rate Step Changes to Boost Your Fitness & Flow
Description
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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