RowAlong – Indoor Rowing Machine Workouts

The most important rowing machine workout you can do. This 25-minute low intensity, low stroke rate row builds the foundation ALL your fitness sits on — from fat burning to technique to mitochondrial efficiency. Just you, your rowing machine, and 5 out of 10 effort. Row Along with me.Check out my YouTube channel for over 800 RowAlong workouts. And for More low intensity 25 minute rowing workouts:👇https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil0:00 The Most Important Workout2:05 Workout Begins2:50 RPE — How Hard Should You Row?7:42 Why Low Intensity Beats High Intensity12:41 Technique Work at Low Stroke Rate18:02 Relaxing Your Arms on Recovery23:07 Cool-Down23:38 How to Breathe While Rowing27:18 Hamstring Stretch28:37 Glute Stretch30:26 Quad Stretch32:27 Hip Flexor Stretch34:30 Forearm Stretch35:27 Shoulder StretchDon't Row Alone, Row Along 🏋️⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme. Hosted on Acast. See acast.com/privacy for more information.

Most people guess their low intensity pace. In this workout, you won't have to.We row 21 minutes together at low intensity — around 20 strokes per minute — and I'll walk you through a simple breathing test that tells you exactly how hard you're working, no heart rate monitor required. If you can speak in full sentences, you're in the zone. If you can't, ease off. That's the whole thing.Along the way I cover how to connect your feet to the flywheel (this changes your stroke more than anything else), why comparing your pace to other people is a waste of your mental energy, and how the three training bands — duration, intensity, and stroke rate — interact to define a workout.It's a genuinely easy row. Come along.What's in this one:✅ 21 minutes low intensity steady-state rowing✅ The breathing test — find YOUR zone, not someone else's✅ The foot-to-flywheel connection cue✅ Why 220 minus your age might be lying to you✅ 4-minute cool-down row✅ Full stretching routine─────────────────────────🕐 CHAPTERS─────────────────────────0:00 Welcome & what we're doing today0:40 Machine setup — drag, seat & foot stretcher2:01 Let's row — starting easy3:11 Feet first: the connection cue4:45 The Breathing Test — finding your low intensity zone8:31 "What's wrong with me?" — why comparing pace doesn't work17:00 What tempo intensity actually feels like20:31 Max intensity explained23:36 Cool-down begins28:00 Stretching routine33:53 The flywheel — the dumbbell analogy36:41 Learning to row is like learning to drive40:31 A quick word about algorithms41:26 See you tomorrow─────────────────────────Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't row alone. Row along. 🚣 Hosted on Acast. See acast.com/privacy for more information.

A calm 25-minute low intensity rowing workout to keep you company — 21 minutes easy rowing, cool-down, and a full stretch. 🚣Filmed al fresco today — me, a Concept2 RowERG, and a garden mid-renovation. The pace is easy, the chat is warm, and technique coaching runs right through it. Whether you're in a gym, a garage, or your own back garden, come row along.What's in this workout:✅ 21 minutes low intensity steady-state rowing✅ Technique coaching — catch, finish, elbows, wrist position✅ Which muscles rowing actually works (and why it matters)✅ 4-minute cool-down row✅ Full stretching routine─────────────────────────🕐 CHAPTERS─────────────────────────0:00 Welcome & workout plan1:19 Set up your machine1:32 Let's row — 21 minutes low intensity4:06 Why I'm outside today5:40 Training, fatigue & recovery11:37 Technique: catch & finish positions14:14 Rowing underarm — why it changes everything17:08 Rowing efficiency vs. strength22:31 Cool-down begins26:53 Stretching — full cool-down32:50 See you tomorrow─────────────────────────📍 Full Playlist on YouTube─────────────────────────https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't row alone. Row Along. 🚣 Hosted on Acast. See acast.com/privacy for more information.

25 minutes. Low intensity. 20 strokes a minute. And a confession that using a strimmer as a teenager used to be my idea of a nightmare.There's a point to that story — it ends up being about how we learn to love things that are genuinely good for us. Broccoli gets a mention. So does Guinness. And then it connects back to why the easy row, the one that doesn't feel like it's doing anything, is quietly the most important session in your week.I also continue the mitochondria today — following on from yesterday's battalion analogy, there's a follow-up question about combining low and high intensity training in the same session. The answer is longer than you might think, and there are caveats, and the caveats have caveats. It all makes sense by the end.Technique walkthrough covers the finish position, drive sequence, compression, and the catch. Then we row. Then we stretch. Then we do the maths on development points.Chapters:0:00 Intro — Forgotten Fortress on the Exer App1:27 Easy Start — 20spm, Low Intensity3:00 Learning to Love the Slow Stuff (Broccoli & Strimmer)12:28 The Mitochondria Effect — Growing Your Battalion14:18 Technique Walkthrough22:27 How Long for Zone 2?26:33 Stretching — & The Combining Workouts Q&A Hosted on Acast. See acast.com/privacy for more information.

How often do you get to do something easy that is actually this good for you? Exercise is usually hard. Recovery is usually boring. This is neither — and what it does to your mitochondria is genuinely fascinating.Today's row is 21 minutes at Zone 2 intensity. Around 20 strokes per minute. Conversational pace — the kind where you could finish a full sentence without gasping. Followed by a 4-minute cool-down. Simple on the surface. Quietly transformative underneath.Along the way we go deep on the physiology — the "battalion of soldiers" analogy for what Zone 2 actually does to your mitochondria, the difference between Zone 2 and that Zone 3 drift that secretly undermines everything, and the practical answer to the question: how long should I actually do this?There's also a full technique breakdown — from the finish (handle to sternum, elbows wide) all the way through to the catch, including why completely straight arms at the drive are the single biggest free power source on the machine.The Zone 2 deep-dive runs to about 41.Chapters:0:00 Welcome — How Often Do We Get to Do Something Easy This Good?0:35 Machine Setup: Drag Factor & Foot Stretcher1:21 Row Begins — Zone 2, 20spm3:00 Technique walkthrough12:00 Zone 2 and Mitochondria41:06 Row Well, Be Well41:06 Row Well, Be Well Hosted on Acast. See acast.com/privacy for more information.

25 minutes. Low intensity. 20 strokes a minute. And a 15-year-old Flash t-shirt making its final public appearance.It's riddled with holes, it's been through things, and today it rows for the last time. But it leads somewhere genuinely useful — a conversation about why scales are the worst way to measure your fitness progress, and what to use instead. We get into the t-shirt test (specifically: is the fabric pressing into your sides?), the Bill and Ted t-shirt that went into a drawer in 2008 because it was too tight, and how three years of quiet consistency brought it back out again. I also go deep on a few technique things that often get dogmatically stated as rules but are actually more nuanced:✅ Soft knee bend at the finish — is it actually wrong?✅ Pulling on your footstraps — when and why it matters✅ Schrodinger's heels — the most honest explanation of the heels-up debate you'll hearAnd there's a brief Obi-Wan Kenobi impression at the start. Because it was yesterday's Star Wars Day and the residual energy was still there.Chapters:0:00 Obi-Wan Impression & Welcome0:04 Workout Overview (21 mins + 4 min cool-down)0:18 Machine Setup: Drag Factor0:26 Seat Position0:39 Foot Stretcher Height0:57 Handle Grip ("Loosey Goosey")1:28 Row Begins — 3 to 4 out of 101:37 Technique: Straight Arms at the Finish2:25 Words & the English Language (Default/Beloved)3:14 Only Awake 20 Minutes — The Gradual Warmup Approach4:15 Technique: Compression & Shins Vertical4:24 Be the Snake — Core Bracing at the Catch4:57 Handle Path & the Forward Tilt Trigger5:23 The Soft Knee Bend Debate & Rowing Purists5:41 Debunking Rowing Rules: Footstraps6:55 Schrodinger's Heels — The Honest Answer7:32 When Heels Up is Fine (And When It Isn't)9:17 The Flash T-Shirt: A Brief History11:43 Today is its Last Outing. Goodbye.12:20 Student Dish-Washing Logic & What That Has to Do With Clothes13:15 Why Old T-Shirts Beat Scales for Tracking Fitness14:10 Why Scales Lie (Featuring Arnold, The Rock & Brad Pitt)16:52 The Bill and Ted T-Shirt — 2008, Too Tight, Into the Drawer21:10 Three Years Later: It Fits. The T-Shirt Test Explained.22:33 Main Row Done — Pace & Heart Rate Check23:32 Why Talking While Rowing Pushes Your Heart Rate Up26:12 Success Feeds Success26:45 Cool-Down: Hamstrings Stretch27:13 Rest Day Yesterday — Editing & Dad Taxi Duties29:05 Glutes Stretch30:30 Digging the Garden Counts as Weights, Right? Hosted on Acast. See acast.com/privacy for more information.

82kg after Christmas. 76.4kg yesterday.That's 5.6kg down — doing these workouts and being a little sensible with food. No big diet, no brutal sessions, no grinding. 25 minutes most mornings, low intensity, and letting the consistency do the work quietly in the background to eat away while I set myself up for the rest of the day's exercise!And yesterday it showed up somewhere unexpected. I went for a run and felt incredible — fluid, fast, genuinely surprised by how good it felt. That's the low intensity base doing its job. You don't always feel it building. Then one day you do.Today's row is 21 minutes at low intensity followed by a 4-minute cool-down. Along the way: the Concept2 Cross-Team Challenge (and why it desperately needs a handicap system), a disagreement with my edit producer over a single shot of a sheep, the maths on 200 possible outfit combinations, and a Mr. Burns analogy for what it feels like to have too many things on your to-do list at once.Come for the row, stay for the sheep.🛑 Just want the workout? Main row is done by 22 minutes.Chapters:0:00 Welcome & RowAlong Club0:27 Machine Setup (Drag, Seat, Foot Stretchers, Grip)1:38 Workout Begins — Where Are You Rowing Today?2:25 Family of Rowers (Julie & The Kids)3:04 Technique: Arms Straight, Sitting Up4:12 The Outfit Maths (200 Combinations)5:19 The Mr. Burns To-Do List7:00 What's On This Week7:32 Concept2 Cross-Team Challenge & The Handicap System12:25 TV Editing Day Job: Music, Feedback & The First Cut15:20 The Sheep Shot Debate22:44 Are the Daily Workouts Continuing? Yes. Here's Why.25:56 Yesterday's Technique Row (⚡ Lightsaber Warning)26:43 Post-Row Stretches: Hamstrings30:26 The Run That Felt Incredible31:55 The Numbers: 82kg → 76.4kg36:45 Cat Birthday Correction (It Was Aiza, Not Lulu)39:03 Why Low Intensity Is Actually Working40:23 App Rotation Plan (Urzone, Exer & Revisiting Whoosh)42:02 11 Rowing Machines (One of Them is Leaving)42:22 See You Tomorrow Hosted on Acast. See acast.com/privacy for more information.

25 minutes. Low intensity. Genuinely useful rowing technique tips — while you actually row. This is a follow-along rowing machine workout at a steady, sustainable pace. Your heart rate and breathing will lift a little, but you should be able to hold a conversation throughout. No shouting, no grinding — just consistent, productive work that builds real aerobic fitness over time.Full "RowAlong Daily Workout" playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilAlong the way we work through the full stroke in detail:✅ Machine setup — drag factor, seat position, foot stretcher height, handle grip✅ The recovery phase — relaxing your arms, the handle path, when to bend your knees✅ Core bracing — the one cue that connects everything✅ The drive — why it's a push, not a pull✅ Elbows during and after the drive — the fix that makes the biggest differenceWhether you're brand new to the rowing machine or just want cleaner technique while you train, this one's for you.(May the 4th be with you 🚣⚡)Chapters:0:00 Welcome & Workout Overview1:15 Machine Setup: Drag Factor1:31 Seat Position1:59 Foot Stretcher Height2:41 Handle Grip3:28 Bank Holiday Monday in Glasgow ☀️5:28 Still in Pyjamas 30 Minutes Ago6:38 Technique: The Recovery Phase8:51 Handle Path & Forward Tilt Trigger9:41 When to Bend Your Knees10:21 Bracing Your Core (The T-S-S-S Cue)11:13 The Drive — Push, Don't Pull14:53 Keeping Arms Straight During the Drive15:27 How to Adjust Your Drag Factor Mid-Row18:03 Elbows at the Finish19:29 The Chicken Wings Fix24:25 Cool-Down Row Begins26:18 Cool-Down Technique Focus Hosted on Acast. See acast.com/privacy for more information.

It's Friday. End of the week. 21 minutes of easy rowing, 18–20 strokes a minute, and a non-zero chance the doorbell goes mid-row because the boiler engineer is on his way.That's the jeopardy. You're welcome.Along the way we get into the mathematics of appliance protection plans — specifically the grim realisation that we've spent about £700 protecting a washing machine that cost £200. It's fine. It's fine.Then we get into something actually useful: the Box of Power. It's a way of thinking about your handle pull and elbow position at the finish of the stroke — keeping everything connected and powerful all the way through. The kind of thing that's easy to let slip, especially when fatigue starts to creep in on a long row.Come for the Friday feeling, stay for the elbow chat.Chapters:0:00 End of the Week — Friday Format0:33 Machine Setup (Drag, Seat, Foot Stretcher, Grip)1:26 Row Begins — Boiler Service Jeopardy Explained1:38 The Appliance Protection Plan Maths (It's Grim)4:35 Technique Check-Up — Where Are We Getting Sloppy?5:22 Handle Pull & Elbow Position at the Finish6:52 The Box of Power — Explained8:47 Keeping the Box All the Way Through the Stroke22:26 Cool-Down Begins26:30 Stretches & Accountability Tracker Hosted on Acast. See acast.com/privacy for more information.

A calm 25-minute row to start the day — 20 strokes a minute, low intensity, and enough conversation to make the time disappear.Today it's the Glasgow version of summer (15 degrees, "tap's aff"), why yesterday's run in the sun counts as cross-training, and a long look at what I actually do for a living when I'm not on the rowing machine — editing observational documentaries for TV.We get into the whole process: viewing 30 hours of rushes, building a story, cutting it down to 59 minutes for a terrestrial broadcast slot, and the moment you have to hand it over to the execs and pretend you're emotionally detached. (You're not.)There's also a bit on where AI fits into editing right now — and where I think it genuinely doesn't.Machine setup at the top, stretches at the end. Come for the row, stay for the edit suite chat.Chapters:0:00 Welcome & Workout Overview0:55 Machine Setup2:23 21-Minute Low Intensity Row Begins4:12 Glasgow Summer & "Taps Off" Explained6:33 Why I Went Running Instead Yesterday7:51 The Willett 2K Check-In8:49 Life as a TV Editor17:26 Cutting 30 Hours Down to 59 Minutes22:40 Showing Your Work to the Execs23:23 Cool-Down Row24:51 Will AI Replace TV Editors?27:20 Post-Row Stretches — Hamstrings & Glutes30:04 Quad Stretch34:10 Forearm Stretch35:27 Shoulder Stretch37:36 The Time an Exec Loved It and Just... Left Hosted on Acast. See acast.com/privacy for more information.

25 minutes of low intensity rowing — coached from setup to cooldown. Perfect for beginners and anyone fixing their rowing technique.This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, every weekday. Same format, same calm pace, always something to learn.Today I'm mixing up how we cover technique. Instead of saving it all for the end, we're weaving tips throughout the session — from machine setup right through to the final minutes on the rower. Think of it like terrestrial TV: the content comes to you, whether you're ready or not. (Unlike streaming — you'll get that analogy by minute 10.)Along the way we cover:→ Machine setup: drag factor, footplate height, and why it matters more to beginners than anyone→ The six-move stroke sequence: push with legs, rock the body, draw the arms — then reverse it→ Handle position on recovery: where it should float, and where it absolutely shouldn't be→ Footplate placement hack: getting your feet right so pressure transfers cleanly into the machine→ Core bracing: "be the snake" — relaxed yet engaged from catch to finish→ Why your catch length matters more than your finish length→ The simple acronym to remember the stroke order: LBR — Legs, Body, Row (arms)→ Full cooldown and post-row stretch: glutes, quads, forearms, shoulders, and hip flexorsCHAPTERS0:00 Intro & today's plan0:42 Machine setup1:52 We're rowing — low intensity session19:30 Core bracing: "be the snake"21:40 Cooldown25:09 Technique tip & full stretch39:28 Sign-off⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are for informational purposes only. Hosted on Acast. See acast.com/privacy for more information.

25 minutes of low intensity rowing, every weekday. Machine setup, coached rowing, technique work, and cooldown — same format, every time.This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, structured so you always know what's coming. No guessing, no falling behind, no racing ahead. Just rowing together.Today we're keeping it genuinely easy. RPE 3–4. Around 20 strokes per minute. The kind of low intensity rowing your body needs more of — and I'll show you exactly why controlling your intensity, rather than just rowing harder, is what actually builds real fitness over time.Along the way I cover:→ Machine setup: drag factor, foot stretcher height, and handle grip→ The six-move stroke sequence: push, swing, pull, release, rock, bend→ Why your legs control your pace far more than your arms ever will→ Core bracing at the finish — and why it matters more than you think→ Elbow height, handle position, and knee timing on the recovery→ A full post-row stretch: hamstrings, glutes, quads, hip flexors, forearms, and shouldersCHAPTERS0:00 Intro & series redesign0:47 Machine setup1:49 We're rowing — low intensity explained15:46 Technique: the six-move stroke22:51 Cooldown28:25 Stretching🚣 Full daily workout playlist: The RowAlong Daily Workout —https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil🎯 Join the accountability board: rowalong.com/join⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. Hosted on Acast. See acast.com/privacy for more information.

A low intensity 5K row this morning, with a 1K paddle to cool down — around 25 minutes in total at low stroke rate. Just enough to wake the body up and start the day right.Along the way I cover how I ease into these morning sessions without a formal warm-up (coffee, emails, then straight on the machine), why those first few minutes of gentle rowing matter more than you might think, and a story about a pair of Levi's 501s that turned into a quietly satisfying reminder of what consistent daily rowing can do. I also end up on a long tangent about Hyrox — whether it has a ceiling, why tickets are so hard to get, and whether it could ever make the Olympics.Also: I nearly promised yesterday that I'd talk about the community side of things today, then forgot. So that's tomorrow's topic, apparently.CHAPTERS 0:00 Intro 0:41 Machine setup 2:08 Row begins 2:56 No warm-up and easing in cold 14:37 The jeans test — noticing quiet progress 19:00 Hyrox — the bubble, the Olympics, the sled problem 23:24 Cooldown paddle 29:28 Warm-up deep dive and wrap-up🚣 RowAlong Daily Workout Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🌍 Add yourself to the Rowers' Map: https://rowalong.com 🏅 Join the leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout Hosted on Acast. See acast.com/privacy for more information.

Row along with me for 25 minutes — low intensity, 18–21 strokes per minute, 5K with a 1K cool-down. Exactly the kind of session that's always the right answer.I start with a full machine setup — drag factor, seat position, feet, handle grip — so whether you're new to the erg or just want a quick reminder, you're sorted before we even push off. Then we row. Nice and easy, no pressure, good company.I had a bit of an energy-dump weekend — did too much, didn't recover enough — so today is all about easing back in and listening to what my body wants to do. And what comes out of that is a thought I keep coming back to: if you ever sit down on the rowing machine and wonder what you should do today, a low-intensity 20–30 minute row is almost always the right answer. I explain why, and it might just become your default too.Along the way I get into boredom on the rowing machine — why I no longer use that word — and somewhere around the 40-minute mark I end up telling a story involving Paul Daniels, Debbie McGee, and why I'll never compete with Shane from Dark Horse for an audience. It makes sense in context. Honest.This one's part of the daily RowAlong Club playlist — come back tomorrow and we'll do it all again.CHAPTERS 0:00 Intro 0:43 Machine Setup 2:09 Into the Row 2:26 Recovering After an Energy Dump Weekend 8:44 Why Low Intensity Is Always the Right Call 40:56 Paul Daniels, Shane, and the Rowing Audience Question 43:35 Finding Your Special Purpose🚣 Daily rowing playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🎯 Join the RowAlong leaderboard: https://rowalong.com/join ☕ Support the channel: https://ko-fi.com/rowalong⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingmachine Hosted on Acast. See acast.com/privacy for more information.

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Today's row is another low intensity 5k plus 1k cool down — around 26 minutes in total. Row along at whatever pace suits you, match my stroke rate if you like, or just use the session as your anchor for the morning.Before we get going I cover something I get asked about more than you'd think: what should your monitor actually be set to? Pace, watts or calories? I go through why most training plans default to pace per 500 metres, what CrossFit boxes do differently with calories, and why for general rowing the honest answer is — it doesn't matter as much as you think.At around seven minutes I do a full technique walkthrough, working through the whole stroke from the finish position forward. I cover handle relaxation on the recovery, why letting your hands drop slightly beats trying to stay perfectly flat, the forward tilt sequence before you bend your knees, shin angle at the catch, core bracing, and how the arm pull should be the last thing that happens — not the first.And in the cool down I have a bit of a rant about clickbait fitness content, VidIQ title suggestions, and why I'm not going to start calling every workout a guaranteed fat-torching session. I'm not that guy.CHAPTERS0:00 Intro & machine setup2:00 Still on calories — rolling with it again4:19 Pace, watts or calories — which should you use?8:35 Full technique walkthrough28:00 Cool down & stretching33:44 Why I won't chase the algorithm🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Subscribe for daily rows: https://www.youtube.com/rowalong🎯 Join the leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout Hosted on Acast. See acast.com/privacy for more information.

Rowing by feel today — literally. I started the session with my monitor still set to calories, and rather than stop and fix it, I just kept going. So this one is a fully improvised 25 minutes of low-intensity rowing with no real idea of my pace.But rowing by feel is actually a useful thing to do. When you've spent enough time on the machine, you develop a sense of what low intensity feels like — the stroke rate, the effort, the rhythm — without needing a number to confirm it. I talk about why that matters, and what it has to do with a conversation I had with my daughter Jaime about swimming stroke counts.From there I get into technique consistency — the idea that getting into the catch in the same position each time, with the same sequence through the drive, is where real improvement lives. I watched someone rowing this morning who was doing all the right things in completely the wrong order, and it's a reminder of how much the sequence matters.And then — I won't pretend otherwise — things take a bit of a turn. I go off on a tangent about religion and money, what I'd remove from the planet, and why I'd rather be making rowing videos full time. It's a Thursday. My energy tank was depleted. I acknowledged this on camera. You've been warned.The first half is solid coaching chat. The second half is peak playlist content.CHAPTERS0:00 Intro & EXR Dockside Drift course1:41 The monitor is set to calories — we're winging it4:38 Jamie's swimming lesson and stroke rate8:00 Why you train at different stroke rates10:24 Technique consistency and getting the sequence right28:42 Cool down, stretching, and the big tangent🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Subscribe for daily rows: https://www.youtube.com/rowalong🎯 Join the leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout Hosted on Acast. See acast.com/privacy for more information.

25 minutes of easy, low-intensity rowing — 5K plus a short cool-down. Join me and we'll talk.Rowing consistently is where the real gains live, in fitness, in technique, and yes, in the numbers on the monitor. This session is one of those daily building blocks — nothing dramatic, just showing up and doing the work at a pace where your breathing rises but the effort stays manageable.Along the way I get into calorie counting — what the monitor is actually telling you, how accurate it is, and how it fits into the bigger picture of energy in and out. It's a topic that comes up a lot and I cover it properly here. I also spend a few minutes on the stroke — the rhythm and timing of the drive that makes rowing feel connected rather than scrappy. Both topics are worth sticking around for.There's also a genuine tangent about drummers, and a word about why I'm doing my lunchtime row on the Aviron today.CHAPTERS0:00 Intro0:54 Machine Setup2:31 Calories & Calorie Counting5:56 Technique: The Rolling Stroke36:18 Foo Fighters & Drummers42:19 Aviron Team Competition🚣 Full RowAlong playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil🏆 Join the leaderboard: rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout Hosted on Acast. See acast.com/privacy for more information.

Some days the best part of what my rowing workouts can offer is company. Load up, get on the machine, and let me waffle away in the background — and if something I say about technique or training actually lands, that's a bonus.This is Tuesday's 5K with a 1K cool-down, low intensity, around 26 minutes. Row along at whatever pace suits you.CHAPTERS0:00 Intro & machine setup1:56 We're rowing3:43 Why this series exists10:50 The 45-second stroke explainer — live rehearsal20:18 Nutrition, gut biomes & listening to your body28:53 Cool-down stretches + training tiers🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Join the RowAlong community leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingtechnique #concept2 #indoorrowingworkout Hosted on Acast. See acast.com/privacy for more information.

25-minute easy indoor rowing workout — RowAlong with me while I talk through technique and make the case for why shortcuts don't actually exist. This is a follow-along session on a Monday morning. I'm rowing 5K at low intensity, around 20 strokes a minute, with a 1K cool-down at the end. You're welcome to match my stroke rate, set your own pace, or push harder if this is your main session for the day.This video covers two things: technique and a coaching argument I've been sitting with.On technique, I spend a good chunk of the row working through posture and the recovery sequence — specifically the arms-body-knees order coming out of the finish, why your forward tilt needs to carry through the whole stroke, and what actually happens when you push with your legs before your arms are in position. I also talk through handle height at the finish and why sternum height matters for back engagement. The other thread running through this one starts with me cleaning the patio over the weekend. I was promised an easy chemical solution, it didn't work on its own, and the whole thing ended up being a better analogy for training than I expected — about snake oil fitness promises, why identifying your actual weakness matters more than buying the plan, and why you genuinely can't skip to the end. I also talk through Lester, a 65-year-old rower with Parkinson's I've been coaching, who has serious power but is discovering that aerobic base is where the next gains are hiding.CHAPTERS0:00 Intro & machine setup3:12 We're rowing — posture first15:46 The drive — push with your legs, hang off the handle20:20 No quick fix — patios, snake oil & real training30:07 Cool-down stretches🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Join the RowAlong community leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingtechnique #concept2 #indoorrowingworkout Hosted on Acast. See acast.com/privacy for more information.

Last one of the week — and I actually had some rowing thoughts to share today rather than just rambling. Well, I rambled too. But there was a plan.This is Friday's 5K row with a 1K cool-down, sitting right around 25 minutes. I keep it low intensity, 20 strokes a minute, and I'd love you to row along at whatever pace suits you.I start with a quick technique run-through — drive sequence, backswing timing, handle to sternum height — and then spend most of the session talking through why these low-intensity morning rows are doing more than they might feel like. I go through the RPE scale properly, from the walk-to-the-kitchen end all the way through climbing Ben Lomond steps and on to where these rows actually sit, and why that zone is where aerobic conditioning gets built and stroke technique gets grooved in.Then there's the honest bit. Yesterday I did eight times two minutes at close to my 2K pace, and I stopped in the seventh interval. Not because my body gave out — my body was fine. It was my brain that pulled the handle down. I talk through what that means, why it's actually useful information, and how interval structure is a better tool for building mental tenacity than long hard rows, because you get a reset rather than a complete collapse. I also pick up the thread from earlier in the week about how I'm going to weave proper 2K training sessions into what's already a fairly full schedule.There's also a quick thought on AI training plans — where they're useful and where they fall short — and a plug for the leaderboard community if you want somewhere to log your rows.Want a shorter session? Stop at 20 minutes — any rowing counts.CHAPTERS 0:00 Intro & machine setup 3:07 We're rowing 4:12 Community leaderboard — perfect week 6:16 Technique headlines 10:43 The RPE scale — what low intensity really means 23:54 2K training, intervals & the seventh rep 30:23 Cool-down stretches Hosted on Acast. See acast.com/privacy for more information.

All black outfit, desert loop on the EXR app, and a proper Thursday morning row. No plan for what to talk about today — which, as it turns out, is not a problem.This one wanders pleasantly. I start with a look at why keeping these morning sessions at genuinely low intensity matters — not just for recovery, but so you have the energy to come back again tomorrow, and the day after that. Then I get into technique, spending a good chunk on handle height at the finish, the wrist flick you sometimes see from water rowers, and why swinging your back too soon is probably the most common thing quietly costing people power and eventually causing lower back grief.Then things take a turn. I talk through a video by Professor Hannah Fry about an Alzheimer's study where patients were made to play Tetris before bed — and what their dreams revealed about how the brain files and ingrains repeated experience. The rowing connection is more direct than you'd expect: it's the whole argument for why showing up to row at low intensity, thinking about good technique, day after day, is actually doing something at a neurological level — even when it doesn't feel like hard work.There's also a story about a girl called Zoe, a Toshiba word processor, floppy disks, and how I accidentally taught myself to type at 14 by writing 40-page letters to a holiday pen pal. And a tangent about how TV editing works, using sheep as a visual aid. It's that kind of episode.CHAPTERS 0:00 Intro & machine setup 2:04 We're rowing 3:44 Why low intensity is the point 7:02 Technique — handle finish, wrist position & early swing 21:13 The Tetris study & muscle memory 26:05 The Zoe letters — how John learned to type 28:47 Cool-down stretches Hosted on Acast. See acast.com/privacy for more information.

Bedhead hair, Expedition EXR route in the background, and a 5K row with a 1K cool-down to follow.Today is one of those episodes where I don't have a plan, so I pick up the RowAlong story where I left it. I talk through how the channel started — a hand injury, then Covid, then a gap I spotted to offer something a bit calmer and more companionable than the shouty fitness content that was everywhere at the time. I cover how it went through a couple of name changes before landing on RowAlong, what those first lockdown summers looked like filming in the garden, and how throwing myself into Hyrox training from 2022 onwards was brilliant for my overall fitness but quietly let my 2K pace slide while I wasn't paying attention.There's also a bit on why matching my stroke rate won't give you my split, how heart rate varies wildly between people (and why mine sitting at 34 resting isn't a cause for alarm, apparently), what my honest current training situation looks like — 5K in 21:50 when I said I was going easy — and what I actually need to do to get back under seven minutes for the British Rowing Indoor Champs in December.Oh, and I might have won something on Premium Bonds. Could be £25, could be a million. We'll see. Hosted on Acast. See acast.com/privacy for more information.

Nobody can hand you motivation. That's the honest truth — and it's actually good news once you understand it.Today's session is a 5K row followed by a 1K cool-down, which runs to around 26 or 27 minutes in total. Along the way I do a full technique walkthrough covering machine setup, the drive sequence, and the recovery, and then we spend a good chunk of the row on something a viewer message sparked — what motivation actually is, where it comes from, and why waiting for someone to sprinkle it over you is a trap.The core of it is this: that moment when you're sitting on the edge of the bed staring at your shoes and thinking "I know I should train but I just can't face it" — that moment isn't a failure. It's a signal. I talk about what to do with it, why goal-setting matters more than inspiration, the case for keeping a training diary written by hand rather than typed, and why I'd genuinely rather you went and rowed with Shane or Austin than clung on to me if you're not enjoying what we do here. I also cover the plateau effect when you're building muscle and losing fat at the same time, and share where I'm at with my own lightweight target right now.There's technique throughout — drive mechanics, backswing timing, handle height, and a stretch sequence at the end including hamstrings, glutes, quads, hip flexors, forearms, and shoulders.Want a shorter session? Stop at 20 minutes — any rowing counts.CHAPTERS0:00 Intro & machine setup2:41 We're rowing6:43 Technique — the drive and recovery12:42 Motivation — what it actually is21:19 Goals, tracking, and knowing your why29:28 Cool-down stretches🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Join the RowAlong community leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingmotivation #concept2 #indoorrowingworkout Hosted on Acast. See acast.com/privacy for more information.

52 resets a year. Here's one.Coming back from injury? Life got in the way? Kids took over? Just had an indulgent weekend? This is your reset.Easter weekend: 10 family members, farmhouse in Penrith, chocolate eggs everywhere, 7% dark ale. Park run Saturday (equaled PB), then zero training thoughts. Felt awful Sunday, couldn't sleep. Delayed filming until lunchtime because forcing it would've hurt more than helped.The reset philosophy: Plans are great, but they're not prison sentences. Don't let accountability systems become the tail that wags the dog. I lost my Duolingo streak after a year and stopped completely. People who won't run if they forgot their Strava watch. The accountability board tracks daily, weekly, AND total weeks so one missed day doesn't derail everything.Technique covered: Back of stroke sets up the next power phase. Handle bounces off chest using muscle tension, relaxes and drops, balloon imagery brings it back to neutral. Hands-sit-tilt-knees. First half of drive is legs only, arms straight, core braced.Reset whenever you need it. rowalong.com/joinPodcast link in bio.#rowing #reset #freshstart #comeback #accountability #rowalong Hosted on Acast. See acast.com/privacy for more information.

Friday morning, running late but feeling great. These Tuesday through Friday sessions are playlist-only, so if you're here, you know the drill.Over the past couple of months, people have been sending me videos of CrossFit athletes rowing 500 meters by sitting at the back of the machine doing bicep curls with the handle. Ian sent me another one yesterday, and I finally took the hint and tried it myself. On technique, I cover handle height and why sternum is the target, along with chain height and how that varies depending on your torso length. The key point is about fluid rhythm versus pausing at the back of the stroke. Your handle should always be moving, not stopping and holding at the finish.Gavin asked about healthy eating and avoiding snacking, which isn't really my area but I do have a nutrition certification. The basics are protein-heavy snacks keep you fuller longer, portion control matters more than food quality sometimes, variety in your diet is important, and hunger is often thirst in disguise. Drink water first, wait ten minutes, then decide if you still need that snack.I spend some time talking about the RowAlong Accountability Board and how it's meant to be motivating, not demotivating. The danger with streak systems is what happened to me with Duolingo and Wordle: built up a massive streak, lost it, then stopped completely. I don't want that to happen here. The board has daily streaks, weekly streaks, and total weeks completed, so you're always building toward something even if life gets in the way. Hosted on Acast. See acast.com/privacy for more information.

Thursday morning on the erg, properly frosty outside for April 2nd. These Tuesday through Friday sessions are just for playlist subscribers, so if you're here, you know the drill.Peter and a few others have been asking how to actually quantify low intensity training. I talk about keeping these rows easy, but what does that mean in practical terms? Today I cover different ways to gauge your intensity: RPE, heart rate zones, 2K pace training, FTP zones, and lactate threshold measurements. They're all slightly different frameworks, but they're all trying to describe the same thing.On the technique side, yesterday's leg session has really activated my lats today, which led to talking about posterior chain engagement and keeping arms straight with forward tilt. The recovery sequence is arms, tilt, knees - getting your body positioned before you bend your knees.I've been mentoring Lester, a PR3 adaptive rower with Parkinson's who's attempting world and British records. His main issue was aiming the handle down at the front then opening his shoulders too early. Simple fix, but it'll squeeze more pace out.Yesterday's training was treadmill hill sprints because of the rain (1 minute at 13.5K, inclines of 4, 5, and 6), then leg weights at night: squats, deadlifts, lunges, calf raises, leg presses.My goals are straightforward: British Rowing Indoor Champs in December. That's eight months to improve my 2K time, get back to lightweight (currently 77.8kg, need to be under 75kg), and work on the mental side of racing. Not just physical training but also being comfortable at that intensity again after the hand injury knocked my racing mindset sideways during COVID.RowAlong Accountability Tracker:rowalong.com/joinSUPPORT:☕ https://www.buymeacoffee.com/rowalong🔔 https://www.youtube.com/@rowalong?sub_confirmation=1🔴 DISCLAIMER 🔴Consult your healthcare provider before starting any fitness program. Participation is at your own risk.#rowing #lowintensitytraining #zone2training #rowingtechnique #posteriorchain #2ktraining #britishrowingchamps #adaptiveroweir #pr3rowing #rowalong #concept2 #indoorrowing Hosted on Acast. See acast.com/privacy for more information.

Too much coffee this morning. Hat on the head. April 1st, but no fooling.Someone asked yesterday: "How do I get faster? I want to do 10x500m at 1:55 pace but I'm at 215." Here's the answer nobody wants to hear — you get fast by working on it. You can't just sit down and decide to be an Olympian. You need technique, power generation, base fitness, and the ability to hold that fast pace through anaerobic tolerance.And here's the thing about these daily easy rows: they're building massive base aerobic fitness. Low intensity, not pushing pace, but consistent. That's the foundation everything else sits on. Want to go faster in intervals? Build your base first.Today's technique deep-dive: recovery rhythm. I'm not someone who says pause at the back. The handle should always be moving. But watch the rhythm — I'm not throwing it away from me, not lurching my body weight. Arms relax, sit up, tilt forwards, smooth. If you were on a boat, you wouldn't fight that last moment of acceleration from the drive. You'd be fluid.Recovery doesn't matter for the power you just put in. What it does is set you up to hit the catch consistently for every stroke. Relaxed, fluid movement to the front is efficient and mechanically safe.Into the front: arms straight, push the machine away with your feet. Hold that forward tilt for three quarters of the stroke. Only at the back do you finally pull to finish. It's not about thinking "pull" — push harder with your legs, you go faster. Legs are bigger, more powerful, fitter than arms.Also: RowAlong leaderboard launched at rowalong.com/join. Register with username and location, get your unique link, tap it after workouts. No email, no password. Just accountability. Save that link properly — bookmark it, don't rely on Facebook browser.Hill sprints at lunchtime today. 5K in 21 minutes this morning, then 1K cooldown. Whatever your body wants to do — that's how you row. Hosted on Acast. See acast.com/privacy for more information.

Back on the Concept2 this morning. Smooth, fluid, Rolls Royce. After a couple days on the Merach, the difference is instant — your body remembers what rowing feels like, and this machine just glides.But today's really about technique. Spent my lunch yesterday watching a Decent Rowing video on catch connection, and it clicked something loose. Shoulder elongation — not arm length, shoulder reach. You're hanging off the tendons and muscles, getting an extra couple of inches before you even think about pulling. Your knees open slightly into your armpits, staying inside the box your arms create. You wouldn't squat with your knees together. Same principle here.And here's the thing: your leg drive controls everything. Not your arms. Not your back swing. Your legs. Push harder with your legs, you go faster. It's that simple, and that efficient. I spent half this row talking through the mechanics because once you feel that floating sensation as you drive away from the front — that braced, connected feeling all the way to the finish — it changes how you row.Also: big news. Launched the RowAlong leaderboard at rowalong.com/join. Enter your name, get a unique link, tap it after each workout. Tracks your streak, your totals, your five-day weeks. No email, no password, just accountability. 40 people signed up already. Day two of building this thing, still refining it, but the idea's simple — same reason I make these videos every morning. Accountability keeps you showing up.Interestingly, I'd left EXR's pace calculation to EXR Split, rather than Rower Data. So if you pay attention to the distance I'm at on EXR when I say I've completed 5000m and 6000m - you'll see that EXR has me a little slower. A video is coming, to explain what's happening there.6K total today (5K + 1K tagged on), 21 minutes for the 5K. Low intensity because I've got more training later. Whatever your body wants to do today — that's how you row. Stretches included. See you tomorrow. Hosted on Acast. See acast.com/privacy for more information.

A 25-minute low intensity rowing workout to start your week — no performance targets, no pressure, just consistent easy effort that actually builds fitness. Zone 2 rowing at around 60–70% of your max heart rate is one of the most effective things you can do five days a week, and today I make the case for why, backed by what happened at parkrun on Saturday.Today's session is on the Merach R50 — a budget-friendly alternative to the Concept2, and something I give an honest, warts-and-all assessment of during the stretches. If you're curious about whether it's worth buying, I've got a full review linked below and a 15% discount code for UK and EU shoppers.There's also a thread running through the row about pacing under pressure — drawn from my 1K world record training, Saturday's parkrun PB (a 17-second improvement), and what happens mentally when the data tells you you're going faster than you've ever gone before. Do you trust it, or do you slow down?Merach R50 rowing machine:👀 Full review: https://youtu.be/3629bcR_AQA🇬🇧 UK: https://uk.merachfit.com/?ref=JOHNSTEVENTON — 15% off with code JOHN15🇪🇺 EU: https://merachfit.eu/?ref=JOHNSTEVENTON — 15% off with code JOHN15(Discount code not available on the US site, sorry!)Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

It's Friday — last one of the week for me, whenever you happen to be watching this. Today I'm rowing the whole session with my feet out of the straps, which is a lot more revealing than it sounds. We get into why strapless rowing is such a useful technique tool, what it actually forces your body to do, and what it exposes when your stroke has gremlins hiding in it.There's a proper technique thread running through the row today — sequencing legs and back, why doing both at once is less efficient than you'd think, how to use these low-intensity sessions to hardwire good habits so they show up automatically when you're going flat out.And then there's the story. Today the backstory arc arrives at the moment RowAlong actually became RowAlong — the name, the team, and a pattern I've started to notice about myself and the friendships that come and go around the chapters of my life. It's an honest one.Finishing up with a full stretch routine and a heads-up: I'm live on the EXR app Sunday morning at 9am GMT — remember the clocks change.Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

Pull on a shell, get on the machine — it's a cold one in Scotland today. This session is a straightforward low intensity 5K row followed by a gentler 1K cool-down, and it's exactly the kind of workout you can do every single day without burning out. If anything, showing up when you don't quite feel like it is the whole point.There's a proper technique deep-dive today — we're looking at handle height and the catch: where it should land on the drive, what goes wrong when you scoop or drop at the last moment, and why keeping the chain level matters more than the angle. I also get into the arm-bending debate: elite water rowers do it, so why are we all taught to keep straight arms? There's an actual answer to that, and it's more interesting than it sounds.But the conversation that anchors the session is about Thursday. Why Thursday specifically? And what keeps you coming back when your body's already told you it's had enough this week? I've been rowing every weekday since December, and I talk honestly about what's made that possible — including the part you play in it.Tuesday to Friday episodes are unlisted on YouTube if you want to watch them rather than listen — bookmark the playlist so you don't lose them: ▶️ https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilPlease consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

Join this 25 minute easy rowing workout — low intensity, any machine, any pace, any fitness level. Row along at your own pace while I talk you through technique, tell you a story or two, and generally keep you company for 27 minutes.Today's technique is built around the chain height debate — and it starts with a confession. I made a short video recently that was essentially a rebuttal to a clip Austin from JustRow put out about handle path and chain height. No shade at all — he rows beautifully — but I disagreed with the approach, and I realised after posting it that a 60-second short probably wasn't the best place to make a nuanced argument. So I'm unpacking it properly here.The short version: lowering the handle on the recovery is a useful cue if you're someone who bends their knees too early. But in my experience, nine times out of ten, the rower who does it then opens their hips to lift the handle back up — which is exactly the problem we were trying to fix. Sternum height, relaxed shoulders, straight line in and out. That's still where I land.Along the way I also cover body rock and core bracing, the connection between feet and hands through the stroke, and the feet-out-of-straps drill — which is one of the most honest ways to find out whether your momentum is actually going into the flywheel.And there's a story from the racing years that I skipped a few weeks back — soda doping, a 1K race in Aberdeen, and what happens when you get the dosage slightly wrong with about ten minutes to go before the start. It doesn't end well. Mostly.📋 Find the rest of this week's rows as video RowAlongs here: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil (Thursday and Friday sessions are unlisted — bookmark the playlist so you don't lose them)Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

27 minutes of low intensity rowing that sets you up for the day — any machine, any pace, row how you want. Technique today goes deep on foot plate height and what it actually does to your body position — why too high squashes everything up as you come into the catch, why too low opens the angle the wrong way, and the relationship between your shin angle and how much your upper body has to compensate. There's also a useful cue around keeping your knees inside the box formed by your arms and handle, and what happens to your posture when they poke out the top.The backstory picks up the RowAlong origin story from where we left off — from the knife accident and rehab rows through to COVID, lockdown, rowing machines flying off shelves, and why that moment of people suddenly working out at home changed everything. Plus some honest thinking about where the channel goes next, plans vs daily workouts, and what the rest of 2025 might look like.📋 Tuesday to Friday rows are unlisted on YouTube — find them in the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilPlease consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

The session that does more for your fitness than it feels like it should — 27 minutes, low intensity, any machine, any pace.Technique today covers flat wrists and elbow position — why dropping your elbows shifts the work onto your delts and forearms when your lats and back could be doing the job instead. There's also a useful cue for engaging your lats at the catch with a slight outward arm rotation that's genuinely worth trying. Plus handle height, sternum vs belly button vs upper chest, and why sternum is the target.Back on the day job today — a new series of This Farming Life starts in the edit, which means slightly leaner output this week. The workouts still happen every morning, but the green screen is now running live rather than in post. That's the plan, anyway.The backstory is on pause while the week gets going again — but the story of where RowAlong came from, and where it's heading next, picks back up from Tuesday. Hosted on Acast. See acast.com/privacy for more information.

Welcome back to the RowAlong Club! Grab a seat and Row With Me for today's low-intensity session as we tackle a 5k with a 1k tagged on at the end.We'll be holding a nice, easy pace of around 20 strokes a minute for the entire row. I'll guide you through setting up your drag factor, seat position, foot stretchers, and handle grip to make sure you're perfectly comfortable before we kick off.Once we get moving on the 1.3-kilometer EXR course , I'll share some tips on technique, focusing on forward tilt, engaging your quads on the drive, and keeping your chain height level into your sternum. After that, we just chat! I'll tell you the story of how I started making YouTube videos in a friend's gym , the magic of green screens , and my journey getting back into the Welsh and Scottish Indoor Rowing Championships after a nasty hand injury.Don't Row Alone—let's get those heart rates up gently and enjoy the paddle! Hosted on Acast. See acast.com/privacy for more information.

The session that quietly does more for your rowing than almost anything else — 25 minutes, low intensity, any machine, any pace. Today's technique goes deep on over-compression — what it actually is, why heels coming up is usually a posture problem rather than an ankle flexibility one, and what the chain height on your machine tells you about your handle path. Two viewer videos this week showed the same fault from opposite ends of the world: dropping the handle going forward, then pulling early to lift it back up. If any of that sounds familiar, this one's worth paying attention to.The backstory jumps forward. After the 100km world record in France, 2018 brings a hideous winter flu that wipes out a trip to the World Championships in Virginia — sweating through an edit suite, money lost on a flight, and a race that never happened. What followed is the story of how RowAlong actually came to exist: a knife sharpening incident, tendon surgery under local anaesthetic with a heart rate of 34, eight weeks of wiggling one finger on the train, a conversation with Shane from Dark Horse, that led to RowAlong.📋 To watch the videos: find them in the playlist and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilPlease consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

25 minutes of easy rowing you can do on any machine, any pace — because the sessions that don't feel like much are often the ones that add up the most.Most mornings I stumble out of bed, make a coffee, and get on the machine. Today was different — the car needed an MOT, the garage is 2.4k away, and running back at 4:48/km first thing felt like a reasonable warm-up. The legs held up better than expected for three days post-Hyrox.There's technique in here too. I'm uploading a separate short video today about using a piece of tape on the rail as a way to stop over-compression without the brute force approach of a resistance band — look out for that on the main channel later.The backstory moves to France, 2017. Jean-Sébastien invites me to join a small lightweight team at a French army training centre to attempt the 100km world record — 8 people, 20 seconds on, 2 minutes 20 off, for five hours. I trained for it watching Mission Impossible films in 20-second bursts, flew Glasgow to Amsterdam to a tiny 18-seater to Rennes, and somehow ended up getting into a stranger's car with no plan. We got the record in 5 hours 7 minutes. It might still stand. Hosted on Acast. See acast.com/privacy for more information.

25 minutes of low intensity rowing you can do on any machine, any pace. This is Tuesday's row. If you want to watch the video, find it here and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilThere's a reason these easy sessions matter more than you think — and it has nothing to do with how fast you go. Whether you're chasing a sub-7 two-K or just trying to keep up with your kids, showing up consistently at low intensity is where the real fitness gets built. That's what this series is about.Today's technique focuses on the recovery — why it's not a sequence of separate steps but one fluid motion, and the common habit of dropping the handle on the way forward that quietly wrecks everything that follows.The backstory reaches Boston 2017. After a British record and a weekend as world champion, I arrive at the World Championships with a squad of teammates for the first time — and promptly have the worst race of my competitive life. What happened in the conversation afterwards is the moment things started to unravel. Hosted on Acast. See acast.com/privacy for more information.

25-minute low intensity follow along rowing workout — any rower, any machine. Row with me while I share technique tips, my Hyrox Glasgow race story, and a full cool-down stretch.🔗 Full Daily Row Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilThis is Week 1 of the new RowAlong Daily Row format — Monday's row is public, and Tuesday to Friday rows are available in the playlist above. Same daily commitment, just a smarter upload rhythm. Bookmark that playlist so you never miss a row!🚣 What's inside this row:00:00 Welcome & Format Update01:17 Workout Intro — Low Intensity Plan03:17 Let's Row — Warm Up & First Strokes09:17 Technique Deep Dive: Posture, Footplate & Grip15:30 Hyrox Glasgow Race Story22:00 Why Leg Drive Matters (Hyrox Rowing Fail Edition)30:40 Cool Down Stretch — Hamstrings & Hips36:50 Quad Stretch & Final Chat41:00 Wrap Up & What's Next⏱️ Bail out options: Stop at 15 or 25 minutes — the stretching is a bonus.📩 Got a question about your rowing technique? Drop a comment below.Don't Row Alone, RowAlong. Hosted on Acast. See acast.com/privacy for more information.

It's Friday the 13th, and the day is: this row, then a 2K on a £40 Bluefin rowing machine that I can lift with one arm, then edit 12 Aviron videos, then make the spare room up because my pal Martin is coming for a pre-Hyrox sleepover, then cook spaghetti bolognese, then go and watch Martin race in the morning before Julie and I race in the evening. Busy.Technique-wise today it's about angles and arm sequencing. The back swing should mirror the forward tilt — one o'clock to eleven o'clock — and going deeper than that costs more in recovery energy than the extra centimetre of length is worth. There's also a proper look at keeping the arms straight on the drive: if you can still see your elbows in your peripheral vision, they should be straight. The moment they disappear is the moment you pull them in.Then we get to Manchester, 2016. Five rowing machines in Dave's back garden, a staggered 1K race, and me arriving having trained hard enough to be doing 3:08 in training with more left to give. Have a good weekend. Sunday is a rest day. Monday's row will be late. Keep an eye on socials for the Hyrox result.Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

Back on the Concept 2 this morning — With a Hyrox race in two days I'm keeping things easy. Later today I'm filming a 2K on a Bluefin rowing machine I picked up for £40 off Facebook Marketplace. It can be bicep-curled. Make of that what you will.Technique-wise, we get into handle height — aim for the sternum, not the belly button, not the neck — and the return sequence that most people get backwards. Arms away first, then sit up, then tilt forwards. A viewer sends a video of someone they're coaching and it turns into a useful case study: feet set too high in the foot plates, an on-water habit of dumping the handle, and a posture that collapses before the drive even starts. The fix is simple. Whether it gets made is another thing.Then the British Indoor Rowing Championships, 2016. I know Tim is there, so I've already made my peace with no gold. Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

25 minutes. Easy pace. On the Aviron today — don't panic, the Concept 2 is back tomorrow. Watch the full playlist on YouTube: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilI'm filming Aviron workouts for another series this week, so it was either swap machines or just crack on. I cracked on. And actually, it turns out there's something worth talking about here — because rowing on a different machine tells you things about your technique that your regular machine quietly hides from you.There's also a cake. Sort of. A genuinely useful way of thinking about how low, moderate, and high intensity sessions fit together in your training — and why 25 minutes at easy pace five days a week is actually doing more for you than you might think.The backstory rolls forward too. It's 2016, I'm now racing under the Fitness Matters banner, and for the first time I walk into a championship and there's a table full of people who know my name. The English champs. 20 lightweight 40-to-49s. And for possibly the only time in my career, I line up quietly thinking: I've got this.Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

It's half seven in the morning and my lower back is not happy about it. But that's fine — because rowing through it gave me probably my favourite description yet of what a proper warm-up feels like. Think thin ice on a puddle on a cold day. You'll know what I mean when I get there.I cover setup and technique early on — posture, drag factor, the idea of "row flow" and why I want your movement to feel like water rather than a series of speed bumps. Then we pick up the backstory from where I left it. It's early 2015, I've just come fourth in Boston, I'm throwing everything at training, and a coach called Sam Blythe does something really smart that pulls me away from the comfortable world of Free Spirits and into something a lot more competitive. It feels like a small moment. It isn't.The back half goes a bit off-road — posture at Wagamama, a squash lesson I was too self-conscious as a teenager to properly take on board, and something I feel pretty strongly about when it comes to people who worry about being judged at the gym. I think you'll agree with me on that one.Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Hosted on Acast. See acast.com/privacy for more information.

Join me for an easy, low-intensity 25-minute rowing machine workout designed for all levels and any rowing machine. Perfect for beginners, experienced rowers, and racers looking to move without pressure.In this session from the 25 by 5 (25x5) series — row 25 minutes a day, 5 days a week — focus on gentle movement, technique, and a relaxed pace. I’ll guide you through setup, rowing, and stretching, all wrapped up in under 40 minutes.This workout is part of my taper week before racing Hyrox mixed doubles with my wife, so it’s deliberately easy. I also share stories from recent races, including my 4th place finish at the World Rowing Championships, and why good posture is key to protecting your lower back and maximizing power.What you’ll get:Step-by-step machine setupLow-pressure rowing sessionTechnique tips on posture and core engagementStretching to finishPersonal insights from my rowing journey and upcoming goals⚠️ Always consult a healthcare professional before starting any exercise program. Stop if you feel pain or discomfort. Hosted on Acast. See acast.com/privacy for more information.

An easy 25-minute rowing workout you can do on any machine, at any fitness level. No stress, no sprint intervals — just a steady, low-intensity row that burns fat and builds your aerobic base while I keep you company.Perfect if you're just getting started, coming back from a break, or want an active recovery day between harder sessions.🏋️ Workout Details⏱️ 25 minutes + cool-down stretches📏 ~5,000m (but it's time-based — any machine works)💪 Low intensity — you should be able to hold a conversation🦶 Technique tip: try rowing with feet out of the strapsThis is part of the 25 by 5 series — a 25-minute row, five days a week. Hop on whenever suits you. No need to catch up, no need to keep pace. Just row.👉 Don't Row Alone, Row Along.⚠️ Disclaimer: Only undertake exercise if you are medically fit to do so. If you have any pre-existing health conditions, consult your doctor before starting a new exercise programme. RowAlong accepts no responsibility for any injury sustained during these workouts. Listen to your body and stop if you feel unwell. Hosted on Acast. See acast.com/privacy for more information.

Easy 25-minute follow-along rowing workout — any machine, all levels. Plus: the story of how I ended up at the World Championships. Alone.Row 52 of the 25 by 5 series — 25 minutes of rowing, 5 days a week, on whatever machine you've got. Low intensity, no pressure, just move.Today's technique focus: the recovery. Why chain height at the catch matters, why most people are stiff on the way forward, and a three-word cue that changes everything — relax, tilt, float.Then the story picks up. I won gold at the English Champs in 2015 — two weeks later I was on a plane to Boston for the World Indoor Rowing Championships. No team. No coach. Just me. I wander through a frozen Boston Common the night before, sit at a Concept2 breakfast surrounded by strangers, and then I see the venue. Crash B. "Oh my, what have I done?"Race day tomorrow.⚠️ Disclaimer: Always consult a doctor before starting any new exercise programme. Exercise at your own risk. Hosted on Acast. See acast.com/privacy for more information.

Row along with me for an easy, no-pressure follow-along low intensity rowing workout that's genuinely good for your fitness. Great for beginners or anyone who just wants to move on any rowing machine.This one also marks a rebrand – I'm renaming the series "25 by 5" (25 minutes, 5 days a week) for Season 2. Let me know in the comments what you think. Does it work?This is row 51 and I'm rowing in my hoodie, which tells you everything you need to know about the intensity today. I take you through machine setup first – resistance, seat position, foot stretchers – and then we get going on the EXR Desert 8 course.Once we're moving I get into technique, covering the most common thing people miss: it's not how far you slide, it's your posture. Hinging over your hips into the front of the machine changes everything. I also share a genuinely useful tip – hang a medal round your neck while you row. If it flies up into your field of view, your back is swinging too early. Keep an eye out for the short video on that one.Then I pick up my rowing story. After a humbling British Champs, the Free Spirits team helped me raise my game – and I arrived at the English Champs having actually got faster. I also talk through what really happens in a 2K race: the ATP cream, the burn that kicks in at 90 seconds, and why you just have to not fear it. There's a cowbell. I'll say no more.Boston World Champs tomorrow. After your row: drink, shower, eat – and tell someone you love them. Aggressively, if necessary.⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort. Hosted on Acast. See acast.com/privacy for more information.

Sometimes music just doesn't cut it. Especially on a rowing machine, going backwards and forwards in the same spot, staring at the same wall. That's exactly why I make these. On a low intensity row like this one, you don't have the fact that you're breathing out your eyeballs to keep you entertained – so I show up instead. Think of me as the company you didn't know you needed.Today is row 49 in this daily series, and it's another easy, no-pressure 25 minutes on the machine. I take you through machine setup first – resistance, foot straps, seat position, handle grip – and then we get straight into it.Once we're moving I spend a few minutes on technique. I take you through the full stroke sequence from the finish: how the handle should leave your chest, the one o'clock forearm position before you bend your knees, the sticky tape trick for finding your shins-vertical catch point, and why the hip swing comes later than most people think.Then I pick up my rowing story where I left off. I'm in London for the British Indoor Rowing Championships at Lee Valley Velodrome.After your row: drink, shower, eat – in whatever order works – and find someone that means something to you and tell them you love them.⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort. Hosted on Acast. See acast.com/privacy for more information.

A Rowing machine workout to row along with – low intensity, 25 minutes, great for every single day. I'm on the EXR hill loop course today, and whether you're just getting moving for the first time or you've been rowing with me all week, this one's for you.I kick off with a quick machine setup – resistance, seat position, foot straps, handle grip – and then we're straight into it. A few minutes in I walk through the rowing stroke recovery sequence in detail: how the handle should feel as it touches your chest, why "hands away, sit up" is the cue that fixes most people's posture problems, and how to slide to shins vertical without thinking about it.Then I catch you up on the weekend. I filmed a 2K test on a £30 rowing machine I found on Facebook Marketplace – an old York R301 – and the result genuinely surprised me. Go find that video if you haven't already.From there I get back into my rowing story. After winning my first ever race and picking up silver at the English Champs, I signed up for the British Indoor Rowing Championships at the Lee Valley Velodrome in London. This is where things started to feel serious. I talk about flying down the night before, the walk to the venue with music in my ears, packing the pre-race nerves into a bag and leaving them at the door – and I leave you sitting in the corridor, headphones on, waiting for my name to be called. The race itself? That's tomorrow's problem.After your row: shower, eat, drink, tell someone you love them.⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort. Hosted on Acast. See acast.com/privacy for more information.