22 Minute Rowing HIIT Workout | Explosive Full Body Intervals (RowAlong)

"🚨 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 intro4 min warm-up22 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 SPMI'll cue each shift and coach you through staying in control.Find 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.