Time to Fly - Row 2 - Flight Pattern

RowAlong - Indoor Rowing Workouts

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.

7d ago 39:20

MP3•Episode home

Tired of rowing workouts that either bore you to death or completely destroy you? This one's different — it's designed to make you fitter AND actually enjoy the process.

Here's the thing about most rowing workouts: they either bore you to tears with steady-state, or they crush you with chaotic intervals. This one is different. It's a beautifully structured climb that teaches your body to adapt, recover, and find its flow.

***The workout***:

4 minute Warmup,

Straight into:

2 min @ 20spm

2 min @ 24spm

1 min @ 30spm

Do this 6 times.

2 minute Cooldown

🛫 Why this workout Works So Well:

Gradual intensity increases that boost your fitness without overwhelming you

Smart progression from easy to challenging that builds real endurance

Built-in recovery that teaches your body to bounce back faster

Pyramid structure that makes 36 minutes fly by (pun intended)

You'll finish feeling strong, not broken

Perfect for rowers who want to:

✅ Get significantly fitter with a structured approach

✅ Build serious endurance without burning out

✅ Actually enjoy their interval training

✅ Torch calories while having fun

✅ Feel stronger and more confident after every session

✅ See real improvement in their overall fitness

The magic happens in the pattern. As you climb the pyramid, your body learns to adapt. As you descend, it learns to recover while maintaining power. It's like flight training for rowers.

Here's what's brilliant about the pyramid approach: your body gets time to adapt as intensity rises, then learns to stay strong as it comes back down. You're not just surviving the workout — you're genuinely getting better at rowing and fitter overall.

🎯 Here's How Pacing Works in This RowAlong:

Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session.

This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.

For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.

From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back. The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.

This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!

Whether you're on Aviron, Concept2, Hydrow, or WaterRower, this workout delivers results you can feel.

Ready to discover why structured intervals are a game-changer? Let's make you fitter, stronger, and happier on the rower.

CHAPTERS:

00:00 Intro

01:49 RowAlong Workout Begins

36:23 - Cooldown

Subscribe for rowing workouts that make you genuinely better without making you miserable. Hit that bell for sessions designed to boost your fitness and keep you coming back for more.

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

551 episodes

#Sports #RowAlong #Concept2 #HYROX #Concept2 Technique #Rowing Workouts #Fitness #Row #CrossFit