24 Minute Rowing Workout ｜ Endurance Building (But more fun than that makes it sound!)

🔥 Stop wasting time with aimless steady rowing!  You get out what you put in — and this RowAlong workout builds your aerobic base while teaching you to handle sustained efforts followed by high-intensity bursts.

This row in the Time for Change series introduces longer interval blocks that develop real endurance. Two progressive builds (2-2-2-2-1-1 minutes) with one rest break that keeps you fresh for the second round.

This structured session builds your aerobic engine through longer efforts while still challenging your top-end power when it matters.

🔥 What You'll Build:
Block 1: 2 min @ 20 SPM → 2 min @ 22 SPM → 2 min @ 20 SPM → 2 min @ 24 SPM → 1 min @ 30 SPM → 1 min @ 24 SPM

1-minute strategic rest break

Block 2: 2 min @ 20 SPM → 2 min @ 22 SPM → 2 min @ 20 SPM → 2 min @ 24 SPM → 1 min @ 30 SPM

Learn to maintain control through longer efforts
Build aerobic capacity with anaerobic bursts

⏱ Got 30 minutes? Experience what structured endurance training feels like. Longer intervals, bigger fitness gains.

The key: Stay patient through the longer low-intensity blocks. They're setting up your body for the high-intensity finish.

Perfect for ANY rowing machine: Concept2, Aviron, Water Rower, RP3, Rogue, or budget models.

▶️ Full Series Playlist:    • Time for Change  
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⚠️ DISCLAIMER
Always consult a medical professional before beginning a new workout program.