22 Minute Rowing HIIT Workout | Explosive Full Body Inter...

What this episode covers

"🚨 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. Hosted on Acast. See acast.com/privacy for more information.

Share this episode

Similar Episodes

Work IQ | Data, Context, Skills & Tools for Copilot and Your Agents

May 13, 2026 ·9m

Vulgaire - UNE AUTRE HISTOIRE DES EXCRÉMENTS - AVEC FABIEN ESCULIER

May 10, 2026 ·63m

Azure Arc | On-prem + Multi-cloud Management

May 8, 2026 ·14m

Agent 365 | Your Security & Compliance Controls

May 7, 2026 ·8m

Your Skin The Toxic Gateway | Ep 740

May 3, 2026 ·23m

Operations Context for AI | Ontology in Fabric IQ

Apr 28, 2026 ·9m

Similar Podcasts

One Man Went To Row PepperDawesMedia Follow the journey, from training to finish line, of a man from Derby, UK who is going from having only ever rowed on a machine to rowing 3000 miles solo across the Atlantic...just after his 70th birthday! Relaxing Free Sounds Instant Media Access Welcome to RELAXING FREE SOUNDS — your pocket-sized escape into pure atmosphere. This podcast is built for the moments when you need to soften the noise of the day and replace it with something calmer, steadier, and more natural. Whether you’re winding down after work, focusing on a task, trying to drift into sleep, or simply craving a sense of space, you’ll find immersive soundscapes designed to help you breathe a little deeper and feel a little lighter. Each episode is a carefully curated ambience session, created to feel like you’ve stepped into a different place. Expect soothing nature soundscapes like rainfall on leaves, distant thunder rolling across the horizon, gentle ocean waves, forest wind moving through pines, mountain streams, crackling campfires, and night insects humming under a wide sky. You’ll also hear city and indoor ambience for those who love the comfort of lived-in spaces: cozy café chatter, soft library hush, subtle office room tone, a quiet apartment at night, a Indoor Cycle Instructor Podcast | ICI/PRO Premium Education [email protected] ICI/PRO is the Indoor Cycling Community's alternative resource for motivation, education, entertainment, profiles and music suggestions. Podcasts episodes missing from the listing below are available in our ICI/PRO feed. Visit www.indoorcycleinstructor.com/pro for more info. Internet radio show with the worlds best Spinning Indoor Cycling instructors, presenters and industry leaders discuss; teaching and presentation skills, sports performance training, class ride profiles, entertaining routines, heart rate training, nutrition, management issues, promoting your class and lots of discussion about music. Everyone is welcome! It doesn't matter where you received your training or certification; Spinning, Schwinn Cycling, Keiser Cycling, Cycle Reebok, Reaction Cycling, Les Mills RPM Cycling, LeMond RevMaster Indoor Cycle or some other Group Fitness training organization. Or maybe you are a enthusiast, considering becoming a certified indoor cycling instructor? V Artificial Intelligence Podcast: ChatGPT, Claude, Midjourney and all other AI Tools Jonathan Green : Artificial Intelligence Expert and Author of ChatGPT Profits Navigating the narrow waters of AI can be challenging for new users. Interviews with AI company founder, artificial intelligence authors, and machine learning experts. Focusing on the practical use of artificial intelligence in your personal and business life. We dive deep into which AI tools can make your life easier and which AI software isn't worth the free trial. The premier Artificial Intelligence podcast hosted by the bestselling author of ChatGPT Profits, Jonathan Green.

Frequently Asked Questions

How long is this episode of RowAlong – Indoor Rowing Machine Workouts?

This episode is 30 minutes long.

When was this RowAlong – Indoor Rowing Machine Workouts episode published?

This episode was published on October 16, 2025.

What is this episode about?

"🚨 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...

Can I download this RowAlong – Indoor Rowing Machine Workouts episode?

Yes, you can download this episode by clicking the download button on the episode player, or subscribe to the podcast in your preferred podcast app for automatic downloads.