22 minutes of Max-Effort & Recovery Rowing Intervals

RowAlong - Indoor Rowing Workouts

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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