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27 Minute Pyramid Rowing Workout - from 20 to 30spm and back

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Manage episode 516831093 series 2809427
Content provided by RowAlong. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by RowAlong or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Ready to build real momentum in just 30 minutes? This pyramid-style RowAlong workout gives you steady climbs and smooth drops in effort, designed to train your stroke, breathing, and rhythm without crushing your energy.


👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress.


4 min warm-up

22 min main session (pyramid sets)

2 min cooldown

Structured effort. No confusion. Real benefits.


🔥 The Main Set (Repeated Rounds):

1 min @ 20 SPM – prepare

1 min @ 24 SPM – push a little

1 min @ 30 SPM – go for it

1 min @ 24 SPM – come back

1 min @ 20 SPM – recover


I will guide you through every switch and stroke — keeping it smooth, focused, and motivating.


💥 Compatible with all rowers: Concept2, Aviron, RP3, WaterRower, or budget flywheels.


▶️ More from the Time to Shine Series:

📺 Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y

📱 App: RowAlong (iOS/Android)

☕ Support: https://www.buymeacoffee.com/rowalong

🎁 Patreon: https://www.patreon.com/rowalong


📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown


🏷️ Hashtags

#RowingWorkout #30MinuteRow #IndoorRowing #RowAlong #PyramidTraining #TimeToShine


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

  continue reading

543 episodes

Artwork
iconShare
 
Manage episode 516831093 series 2809427
Content provided by RowAlong. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by RowAlong or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Ready to build real momentum in just 30 minutes? This pyramid-style RowAlong workout gives you steady climbs and smooth drops in effort, designed to train your stroke, breathing, and rhythm without crushing your energy.


👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress.


4 min warm-up

22 min main session (pyramid sets)

2 min cooldown

Structured effort. No confusion. Real benefits.


🔥 The Main Set (Repeated Rounds):

1 min @ 20 SPM – prepare

1 min @ 24 SPM – push a little

1 min @ 30 SPM – go for it

1 min @ 24 SPM – come back

1 min @ 20 SPM – recover


I will guide you through every switch and stroke — keeping it smooth, focused, and motivating.


💥 Compatible with all rowers: Concept2, Aviron, RP3, WaterRower, or budget flywheels.


▶️ More from the Time to Shine Series:

📺 Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y

📱 App: RowAlong (iOS/Android)

☕ Support: https://www.buymeacoffee.com/rowalong

🎁 Patreon: https://www.patreon.com/rowalong


📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown


🏷️ Hashtags

#RowingWorkout #30MinuteRow #IndoorRowing #RowAlong #PyramidTraining #TimeToShine


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

  continue reading

543 episodes

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