This 35 minute follow along rowing workout uses a simple 18–20–22–20–18 stroke-rate pyramid to build rhythm, pace control and aerobic fitness. It also doubles as Workout 9 of my 2K Revisited training plan.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Today I’m crossing the streams.
If you’re here for the Daily RowAlong Workout, this is a slightly longer session than usual: 35 minutes of continuous rowing with no separate cool down at the end.
If you’re following the 2K Revisited plan, this is Workout 9.
The structure is simple:
7 min @ 18 spm
7 min @ 20 spm
7 min @ 22 spm
7 min @ 20 spm
7 min @ 18 spm
For the 2K plan, start around 2K pace +20 to +24 seconds and let the pace naturally increase as the rate rises.
If you’re here for general fitness, you don’t need to worry about those pace targets at all. Row at an effort that suits you, use the changing stroke rates to explore rhythm and control, and simply get a solid 35 minutes of aerobic work done.
The useful part of this session is feeling how pace can change as the stroke rate changes — without turning every increase in rate into a frantic sprint.
At 18, you have more recovery time.
At 20, the rhythm tightens.
At 22, you add a little more pace and pressure.
Then we work our way back down again.
It’s a good session for learning how stroke rate, recovery speed, power and pace fit together, while still keeping the whole workout controlled.
Chapters
00:00 One row for two audiences
00:31 Workout structure: 18–20–22–20–18
01:02 Machine setup
01:21 Posture and sit bones
01:38 Foot stretcher setup
02:31 Handle grip
02:59 Start rowing — 18 spm
10:04 Move to 20 spm
11:57 How stroke rate changes recovery time
16:54 Move to 22 spm
17:52 Manage your energy
23:57 Back down to 20 spm
31:00 Back down to 18 spm
35:00 Finish the 35-minute pyramid
40:58 Technique: whole-foot drive and quads
43:24 Daily Row + 2K Revisited wrap-up
⚠️ Health Warning:
Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.
#rowingworkout #rowalong #indoorrowing #2ktraining #rowingfitness
Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com
Watch the full video versions on YouTube: youtube.com/@rowalong
Join the community: facebook.com/groups/rowalong
Instagram: @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.
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