60 Minute Mixed Intensity Rowing Workout - Sprints + Tempo Blocks | RowAlong

Tackle a full hour on the rower without boredom - this mixed-intensity workout keeps things interesting with sprint bursts, tempo blocks, and easy recovery periods. The variety makes the time fly by while building both aerobic capacity and speed. Adjustable intensity makes this work as bottom, mid, or top-tier training depending on your pace choices. The workout (60 minutes including warmup/cooldown): 8 min warmup (18spm, 2K+20-24) 2 x 30 sec at 24spm (2K+12) with 30 sec rests 4 min easy (18spm, 2K+20-24) 5 x 30 sec at 30spm (2K pace) with 30 sec rests 4 min easy 10 mins at 26spm (2K+9-12) ← tempo block 4 min easy 5 x 30 sec at 30spm (2K pace) with 30 sec rests 4 min easy 10 mins at 26spm (2K+9-12) ← tempo block 4 min cooldown Hydration warning: Make sure you're hydrated before starting. This is 60 minutes of solid rowing. There are easy intervals where you could stop for a drink, but it's designed to get through in one go. Pacing reality: I needed the back end of the pace guide toward the end. The first 10-minute tempo block went well, but after the second set of sprint intervals, I couldn't hold the same pace in the final tempo block. That's normal - adjust as needed! Adjust the intensity: Increase pace for top-tier, decrease for bottom-tier - the structure works for all levels. Follow along with me for stroke rate and timing throughout - the hour flew by! See you in the next video. 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.