12 Rows of Christmas 2025 - 7 Fours a'Waving

Workout #7 in the Time to Sleigh series: Seven Fours a' Waving. Seven 4-minute blocks with NO REST, creating a wave pattern through stroke rates. You'll climb from 18spm to 24spm, then descend back to 18spm. The intensity follows the rate — easy at the edges, moderate at the peak. 🎅 THE WAVE: ✅ 4 minutes @ 18spm (RPE 4 - easy) ✅ 4 minutes @ 20spm (RPE 5 - building) ✅ 4 minutes @ 22spm (RPE 6 - moderate) ✅ 4 minutes @ 24spm (RPE 7 - working hard) ✅ 4 minutes @ 22spm (RPE 6 - easing) ✅ 4 minutes @ 20spm (RPE 5 - continuing descent) ✅ 4 minutes @ 18spm (RPE 4 - back to easy) ✅ Total: 28 minutes continuous Each rate change is a gradual shift — watch your monitor (or me) to maintain consistency. The intensity wave teaches you to build effort systematically and control the descent. The 18spm blocks should feel genuinely easy. The 24spm peak is moderate work, not maximal. This is about rhythm, control, and sustained movement across the full 28 minutes. This is Workout 7 of 12. Seven fours, ride the wave! #rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #RateProgression #RowAlong #Concept2 #IndoorRowingFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.