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

RowAlong - Indoor Rowing Workouts

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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