RowAlong: Highs and Lows – 9 Intense Rounds - RowAlong

What this episode covers

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.🌐 Visit rowalong.com for more workouts and don’t miss my Sunday Live Rows on YouTube (@rowalonglive) and EXR. 📘 Grab The Rower’s Journal on Amazon and try the RowAlong app – available on iOS and Android.🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk.☕ Buy me a coffee | ➡️ Patreon support But hey – just being here is awesome. Keep it up! 🔵🔵🔵 Hosted on Acast. See acast.com/privacy for more information.

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Frequently Asked Questions

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

This episode is 29 minutes long.

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

This episode was published on June 4, 2025.

What is this episode about?

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity...

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.