RowAlong – Indoor Rowing Machine Workouts

Aug 28: This 25-minute easy rowing workout is low-intensity indoor rowing designed to build fitness, get your body moving and help you actually ENJOY exercising. RowAlong with me and take the pressure off.Today is 21 minutes of comfortable rowing, a 4-minute cool-down and a guided stretch — with no pace you have to hit and no numbers you need to prove.Follow my stroke rate, choose the effort that feels right for you and give yourself some space to simply row.Because one of the most useful things you can do for your fitness is find exercise that you want to come back to.Later in the workout I talk about another rowing creator whose sheer enjoyment of getting on the machine really struck me. It reminded me of something I’ve believed for a long time:Your workout should feel like a gift, not a punishment.If you enjoy the machine, enjoy how your body feels, enjoy getting a little warm and sweaty and enjoy having this bit of time for yourself, consistency becomes so much easier.And a happy exerciser who keeps coming back is going to get far more from their training than someone who hates every minute and spends the whole workout watching the clock.🚣 21 min easy continuous rowing 😌 4 min cool-down 🧘 Guided stretching afterwards 🎯 Low intensity, low pressure, your effort 🏠 Suitable for any rowing machineCome and take 25 minutes for yourself.Don’t Row Alone. RowAlong.CHAPTERS00:00 Welcome — fitness without chasing numbers 00:50 Set up your rowing machine 02:49 Start rowing — settle into the flow 11:24 Give yourself space to improve 20:21 Feet out — control your movement 23:23 4-minute cool-down 27:34 Guided stretching 34:48 Finding exercise you genuinely enjoy 40:36 Make your workout a gift, not a punishment 41:59 Final thoughts⚠️ Health Warning: Exercise at an intensity appropriate to your current health and fitness. Stop if you experience pain, dizziness, unusual shortness of breath or feel unwell. If you have any medical concerns about exercising, seek appropriate professional advice.#RowAlong #RowingWorkout #EasyRowingTagsFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 27: Row along with me for a 25-minute easy rowing workout designed to wake you up, loosen you off, and leave you feeling better — not beaten up. This low intensity indoor rowing workout is all about moving well, staying comfortable, and giving your body something helpful instead of punishing it.If you’re tired, stiff, short on motivation, or just need a gentle way to start the day, this is the kind of row that still counts. I keep the stroke rate low, the effort controlled, and talk through how easy rowing can help you build consistency, improve how you feel, and set you up for the rest of the day.So if you want a session that helps you move, reset, and feel better, come and RowAlong with me.Chapters 00:00 Intro & today’s easy row 00:40 Machine setup 02:53 Start rowing 03:18 Why I’m keeping this one easy 05:10 Rowing with better connection 07:04 Low intensity as a buy-in to your day 09:49 Why easy still works when you’re tired 20:58 Don’t sabotage your progress 24:00 Cool down & stretches⚠️ Health Disclaimer Before starting this workout or any new exercise programme, please consult a doctor or qualified health professional, especially if you have any medical conditions, injuries, or concerns. Stop immediately if you feel pain, dizziness, or unwell. You row at your own risk.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 26: What if you rowed a 25-minute indoor rowing workout, easy rowing, low intensity cardio? Row along with me for a steady 21-minute row, plus cooldown and stretching, and see where a simple “what if?” can lead.In today’s RowAlong workout, I take you through a 21-minute low intensity, low stroke rate row, followed by a 4-minute cooldown and a full post-row stretch.This is the kind of session that helps you build fitness without draining yourself. It’s ideal if you want to move well, feel better, get some cardio in, and stay consistent with your rowing.Along the way, I also get into a simple idea that can change a lot: what if?What if you trained a little more consistently?What if you gave yourself permission to improve?What if today’s easy row was the start of something bigger?So if you want a workout that feels manageable, useful, and maybe a little motivating too, come and RowAlong with me.Chapters00:00 Intro & setup03:18 Row begins06:07 Why easy rowing still counts14:49 Listening to your body24:16 Cooldown28:33 Stretching34:48 The “What If?” mindset⚠️ Health Disclaimer: Please consult a doctor before starting any new exercise programme. Row to your own ability, adjust pace and intensity as needed, and stop if you feel pain, dizziness, or anything unusual.#indoorrowing #rowingworkout #rowalongFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 25: This 25-minute easy rowing workout is about the small wins that build big results. RowAlong with me at low intensity, get your body moving and add another positive step towards your goal.You don’t have to transform your fitness today.You don’t need a PB. You don’t need the scales to suddenly drop. And you don’t need to finish the workout feeling destroyed.Sometimes progress is simply doing one useful thing today, then another tomorrow, and allowing all of those little improvements to accumulate.That’s exactly what we’re doing here: 21 minutes of comfortable rowing, a 4-minute cool-down and a guided stretch afterwards. Match my rhythm if you want, choose an effort that suits you, and get another good row in the bank.Later, I use the slightly ridiculous example of eating a giant box of Maltesers one at a time: remove one and nothing appears to change. Keep going, though, and eventually you look back and realise just how much has disappeared.Fitness works much the same way.Those tiny sessions, slightly better choices, small improvements in pace and achievable short-term targets eventually become something much bigger.Micros create the macro.🚣 21 min easy continuous rowing😌 4 min cool-down🧘 Guided stretching afterwards🎯 Low intensity, sustainable effort✅ One more small win towards whatever YOUR goal isDon’t worry about making today remarkable.Just make it count.Don’t Row Alone. RowAlong.CHAPTERS00:00 Welcome & rowing machine setup02:45 Start rowing — find your comfortable effort05:00 Control your energy for the bigger picture08:32 My next 2K goal & building confidence15:12 Improvements that become automatic over time24:59 4-minute cool-down28:41 Guided stretching & progress update34:43 Why progress isn’t always obvious on the scales38:48 Give yourself something tangible to aim for39:37 The Maltesers theory of progress!41:53 Small improvements create the big result43:18 Final thoughts⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness and health. Stop if you experience pain, dizziness, unusual shortness of breath or feel unwell, and seek appropriate medical advice if you have concerns about exercising.#RowAlong #RowingWorkout #EasyRowingFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 20: This easy 25-minute rowing workout is about taking control — of your pace, effort, tension and movement. RowAlong with me, settle into the rhythm and make the workout work for YOU.We’ll row for 21 minutes at a comfortable low intensity, add a four-minute cool-down, then finish with a guided stretch.Today I’m rowing more slowly than my numbers might suggest I should — deliberately. Because being able to control your effort is every bit as useful as being able to produce more of it.I also take my feet completely out of the straps. That quickly exposes whether I’m controlling my own movement or relying on the machine to stop me and pull me back forwards. From there, the whole row becomes about staying relaxed, letting the stroke flow and noticing how unnecessary tension can affect everything from movement to breathing.The aim isn’t perfection. It’s to become a little more aware of what your body is doing and make conscious choices about how you want to row today.🚣 21 min continuous easy rowing 😌 4 min cool-down 🧘 Guided stretching afterwards 🎯 Your pace, your effort — you’re in control 🏠 Suitable for any rowing machineFollow my stroke rate if you want the company and rhythm, then adjust the effort to whatever you need from the workout.Don’t Row Alone. RowAlong.CHAPTERS00:00 Welcome & set up your rowing machine 03:09 Start rowing — settle into your rhythm 06:02 Control your pace and effort 12:00 Rowing without the straps — control your movement 15:11 Relax, recover and let the stroke flow 21:25 Tension, breathing and staying relaxed 24:09 4-minute cool-down 28:42 Guided stretching 39:20 Final chat & what’s next⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness. Stop if you experience pain, dizziness, unusual shortness of breath or feel unwell. If you have medical concerns or are returning after illness or injury, seek advice from an appropriate healthcare professional before exercising.#RowAlong #RowingWorkout #IndoorRowingFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 18: This 25-minute rowing workout helps you get more rowing power without rowing harder. RowAlong with me at low intensity while we work on connection, posture and timing.Today is deliberately easy — because slowing things down gives you the chance to actually feel where your power is going.The goal is simple: connect your feet, core and hands together at the front of the stroke, so the power from your legs goes into the rowing machine instead of disappearing through an early arm pull, early body swing or sliding seat.You don't necessarily need to pull harder. You need to connect better.That makes this a great row if you want to improve your technique while still getting an enjoyable low-intensity workout. Follow my stroke rate, settle into the rhythm and use the 21 minutes to find a stronger, smoother connection.🚣 21 minutes easy rowing 😌 4-minute cool-down 🧘 Guided stretch afterwards 🎯 Focus: connection, posture and effective power 🏠 Suitable for any rowing machineChoose an effort that suits you. I’m keeping mine around a comfortable, conversational intensity, but you can put more power into the same rhythm if this is your main workout today.Don’t Row Alone. RowAlong.CHAPTERS00:00 Welcome & set up your rowing machine 04:02 Start rowing — connection before power 10:00 Find your strongest catch position 15:18 Why easy rowing is perfect for technique 20:45 Connect your feet, core and hands 25:08 Cool-down — drive through the whole foot 29:06 Three ways to lose power at the catch 31:03 Guided stretching & technique recap 39:33 Training comeback & core strength 44:47 Final tip — connect the whole triangle⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness. Stop if you feel pain, dizziness or unusual discomfort, and seek appropriate medical advice if you have any concerns about exercising.#RowAlong #RowingWorkout #RowingTechniqueFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 17: Join me for a 25-minute rowing workout to reset, refocus and get back on track. You’ll get an easy low-intensity row, simple technique cues and a rhythm you can just settle into.I’m doing 21 minutes of continuous rowing + a 4-minute cool-down, followed by stretching. Match my stroke rate and move with me, or adjust the effort to suit what you need today — this works on any rowing machine. One thing I’ve discovered from actually rowing along to my own videos is how useful it is to have somebody else setting the rhythm. I can switch off a little, drive when they drive, recover when they recover, and let the workout happen rather than constantly thinking about it.And that fits today’s bigger message perfectly: things get in the way.Illness, injury, work, family — sometimes even motivation. Your plans may need to change, but that doesn’t mean you’ve failed. I’ve had to back off my own training recently, so today I’m resetting, recalibrating and moving forward again.If you need exactly the same thing, get on your rower and do it with me.🚣 21 min continuous row 😌 4 min cool-down 🧘 Guided stretching afterwards 🎯 Easy, conversational effort — or increase it to suit you 🏠 Suitable for home and gym rowing machinesDon’t Row Alone. RowAlong.CHAPTERS00:00 Welcome & rowing machine setup 03:41 Start rowing — ease into the rhythm 07:23 Why I want you to RowAlong with me 15:18 Reset, refocus and start again 23:26 When life gets in the way 24:45 Cool-down — setbacks, goals and moving forward 29:20 Guided stretching 32:10 World Indoor Rowing chat 42:14 Motivation, goals and finding your reason to row 45:35 What’s next⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness and stop if you feel unwell. If you’re returning after illness or injury, or have any medical concerns about exercising, seek advice from a qualified healthcare professional.#RowAlong #RowingWorkout #IndoorRowingFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

You don't need to smash yourself to build real fitness. This easy, low-intensity row-along workout takes just 25 minutes a day — and it's one of the most valuable sessions you'll ever do on the rowing machine.In this follow-along rowing workout row 21 minutes at a gentle, comfortable pace (plus a 4-minute cool-down), working on the rowing technique that makes every stroke count. You'll learn where your power should really come from, the catch position that gives you reach and hang, and why the "easy" daily row quietly builds the foundation fitness that everything else sits on top of.No shouting. No eye-bleeding effort. Just a calm, steady row that fits around your life — perfect for beginners, returners, and anyone who wants to keep moving every day.▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBEhttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilIf you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.CHAPTERS0:00 Welcome — why easy daily rows work1:10 Power comes from your legs, not your arms2:18 Set up: handle grip & posture4:11 The #1 mistake — pulling too early8:07 Find your catch position9:15 Stop shrugging (neck pain fix)11:12 The drive — legs are the only power source12:46 The recovery sequence14:04 Why these rows prime your whole day18:16 Is this enough? Yes, for core fitness18:49 Add "spice" with power strokes20:42 Returning after illness (Joe's story)24:49 Build the foundation, build everything else28:29 Cool-down stretches30:31 Why people fall out of love with rowing35:09 Five easy rows beat two monster workoutsFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Everyone tells you to push harder. I'm here to tell you that the best training you can do is the easy stuff — and this is how to do it right.Here's the truth most rowers miss: when you row easy, you can finally feel the stroke. You use more muscle instead of fighting the machine. You avoid the niggles and injuries that come from grinding every session. And you build the aerobic base that lets you row for longer, day after day, without burning out. Easy isn't the opposite of progress — it's the engine of it.So today's 21 minutes are deliberately gentle, and I talk you through the whole thing as I row. Sit on your sit bones instead of slumped back in the seat. Shins vertical at the catch, the strap over the balls of your feet, and a handle you hook rather than choke. Then the drive — feet pushing and hands connecting at the same moment, rocking forward over your hips instead of rolling like a weeble, and a recovery so relaxed the only thing that ever tenses is your core.Master that, and you don't just row easier — you row *better*, and for far longer. Whether you're on a home machine or down at the boathouse, it's the same stroke. Come and do it with me.▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBEhttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilIf you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.CHAPTERS00:00 Why easy rowing is your best training00:53 Setting your drag factor01:13 Sit on your sit bones, not the back of the seat01:38 Foot stretcher height03:10 How to hold the handle03:43 Connecting your feet and hands05:54 Rocking forward with a straight back09:40 Monira won two championships rowing easy13:43 Legs, body, arms — the drive sequence20:06 Dropping the handle low at the front21:33 Relaxing the shoulders23:09 Relax down, rise up24:43 Cool down begins29:40 Hamstring stretch30:55 Glute stretch33:05 Quad stretch34:50 Hip flexor stretch36:38 Wrist and forearm stretch37:28 Shoulder and tricep stretch39:50 See you in the next oneFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Want to row for longer without running out of steam? This 4 x 10 minute low-intensity rowing workout uses short 90-second recoveries to help you build towards longer continuous rows — while giving you time to think honestly about what could be holding your rowing back.▶ Follow the complete Road to 2K plan here:https://www.youtube.com/playlist?list=PLWJF7FdUN_Mo🚣 TODAY'S WORKOUT• 4 × 10 minutes• 90 seconds rest / very light rowing between each• 20 strokes per minute• Around 2K +18 to +22 pace• Keep the intensity LOW• No separate warm-up — ease gently into the first 10 minutesThat's 40 minutes of quality low-intensity rowing — but you don't have to be capable of rowing continuously for 40 minutes to do it.Those 90-second breaks make a difference.They give you a chance to reset, help prevent your heart rate continually drifting upwards, and can make a volume of rowing possible that might feel intimidating as one uninterrupted block.Complete 4 × 10 today and you might just discover that a continuous 40-minute row isn't as far away as you thought.But there's another job for today's workout.Use the easy intensity to pay attention to yourself.What is actually limiting your rowing?Is it your aerobic fitness? Power? Technique? Pacing? Your ability to tolerate discomfort? Breathing? Or something else entirely?It's very easy to keep training the things we're already good at. Improvement sometimes means being honest enough to identify the weak link — and then actually doing something about it.That's what I'd like you to think about while we RowAlong today.This workout is also a little different from the rest of Road to 2K. Rather than rowing alongside the audio from the original plan, this coincided with my Sunday EXR group row, so this time we're properly rowing together with completely new coaching and conversation throughout.👇 When you're finished, tell me in the comments:🚣 Did 4 × 10 feel more manageable than 40 minutes straight?❤️ How well did you keep the intensity under control?🎯 What do you think YOUR biggest rowing weakness is right now?💪 And what are you going to do about it?👍 Subscribe if you're following Road to 2K so you don't miss the next workout.DON'T ROW ALONE.━━━━━━━━━━━━━━━━━━━━━━⚠️ HEALTH DISCLAIMERAlways consult your doctor before beginning a new exercise programme. Train at an intensity appropriate for your own fitness and experience. Stop immediately if you feel pain, dizziness, unusual shortness of breath or become unwell.━━━━━━━━━━━━━━━━━━━━━━CHAPTERS00:00 Introduction & Workout Setup01:45 10 Minutes #1 – Ease Into It11:44 90 Second Recovery13:15 10 Minutes #2 – What Is Holding You Back?23:18 90 Second Recovery24:49 10 Minutes #3 – Build Your Fitness34:48 90 Second Recovery36:17 10 Minutes #4 – Know What Your Body Can Do46:20 Cooldown & Finding Your Weak Link50:48 Post-Row Wrap Up52:03 Road to 2K WO5 ReviewFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 11: A rowing workout shouldn't feel like something you have to survive.This is 25 minutes of easy, low-pressure rowing designed to get you moving, help you find a smooth rhythm and—most importantly—leave you wanting to come back and row again.We’ll do 21 minutes of continuous easy rowing + a 4-minute cool-down, followed by a guided stretch. Match my stroke rate if you want, choose whatever effort feels right for you, and use any rowing machine.Along the way, I’ll show you how slowing things down can actually make rowing feel better: giving you time to find your connection, settle your technique and let the stroke flow without constantly chasing numbers.Because whether you row at home or in the gym, the best exercise routine is the one you enjoy enough to keep doing.🚣 WORKOUT: 21 min easy row + 4 min cool-down 🎯 EFFORT: Comfortable, conversational, low intensity 🏠 SUITABLE FOR: Home or gym rowing machines – Concept2, water, air, magnetic and more ✅ GOAL: Move, enjoy the row and finish feeling like you could do it againNo shouting. No punishment. Just get on the machine and RowAlong.Don’t Row Alone. RowAlong.CHAPTERS00:00 Welcome & rowing machine setup 03:02 Start rowing – find an easy rhythm 06:00 Slow down and let the stroke flow 11:40 Use the easy row to work on technique 19:00 The most important thing: enjoy rowing 24:11 4-minute cool-down 28:10 Guided stretching 30:28 Fitness advice, studies & internet rabbit holes 43:26 Final thoughts#RowAlong #RowingWorkout #IndoorRowingFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 10: What if getting fitter didn’t mean pushing harder every time you exercise?This 25-minute easy rowing workout is about learning to back off, control your effort and get more from your rowing machine without emptying the tank.We’ll row for 21 minutes at low intensity and a low stroke rate, followed by a four-minute cool-down and a full guided stretch.Today I start ridiculously gently — almost just pressing my feet into the footplates — because sometimes getting your breathing and heart rate up a little is enough.And that opens up the main subject of this row:Easy isn’t wasted training.Learning to control how much power you put into the machine means you’re no longer a “one-note rower” who only knows how to sit down and smash it.THE WORKOUT• 21 minutes easy continuous rowing• 4-minute cool-down• Full guided stretch• Low intensity and low stroke rate• No pace target• Suitable for any rowing machine• Technique coaching throughoutStart with comfort. Row at an effort you can sustain. And remember — you can always add more power later.Don’t Row Alone. RowAlong.CHAPTERS00:00 Welcome — carve out half an hour for yourself00:39 Set your resistance / drag factor00:49 Seat position and posture01:19 Foot stretcher setup02:10 Relax your grip on the handle03:14 Row begins — start REALLY easy04:04 The summer cold has arrived04:58 The benefits of starting gently05:40 Learn to control your effort06:31 Stop being a one-note rower07:43 When power gets in the way08:32 Easy rowing gives technique room to flow09:55 What illness does to my heart rate10:52 The illness that stopped me racing Worlds13:00 Technique recap13:17 The catch — the most important position15:23 The drive — legs first16:01 Technique mistakes that rob your power17:32 Why technique gives you a better workout18:36 Adding body swing and arms20:26 The recovery sets up the next stroke22:13 Hands before knees24:18 Cool-down begins25:22 Fitness advice and YouTube influencers27:09 Why fitness influencers can be hard to relate to28:51 Stretch — hamstrings29:58 Stretch — glutes30:22 The gap between fitness advice and real life30:40 The stubborn belly-fat example32:06 Stretch — quads32:24 Why constantly changing plans doesn’t help33:15 “Reduce stress and get more sleep”33:36 The pressure of quick fitness promises34:12 Stretch — hip flexors34:38 Real progress takes time35:27 Fitness pressure isn’t just a problem for teenagers36:20 Stretch — forearms and wrists37:37 Stretch — shoulders37:45 The problem with “just get more sleep”40:42 Advice from people who don’t live your life42:38 Take what applies to YOU43:03 Stretching complete43:15 Sunshine, vitamin D and another social-media rabbit hole45:15 Final thoughtsNew here? Subscribe and join me for these daily RowAlong workouts — friendly rowing, useful coaching and plenty of conversation, without the shouting.#RowAlong #RowingWorkout #IndoorRowingFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Want to row a faster 2000m? RowAlong with me in Workout 3 of my Road to 2K series, where I'm rowing my complete 2K training plan as I prepare for the World Rowing Indoor Championships—and inviting you to RowAlong with me.▶️ Follow the full Road to 2K playlist here:https://www.youtube.com/playlist?list=PLWJF7FdUN_MoToday's workout isn't about speed.It's about building the fitness that lets you handle the harder sessions later in the week, while giving yourself time to improve your rowing technique and connection.The biggest challenge today is actually keeping the intensity LOW.Your heart rate may drift upwards as the session goes on—that's completely normal—but don't chase pace. Keep your effort around **5/10 RPE** and resist the temptation to push harder.Tomorrow is the toughest workout of the week.Save something for it.🚣 Today's Workout• 4 minute warm-up• 2 × 20 minute intervals• 2 minutes rest between intervals• 18 strokes per minute• Target pace: 2K +20 to +22• RPE 5/10 (or Zone 2 heart rate)• 2 minute cooldownFrustratingly, the camera image dropped 5 minutes into the first interval. I've put the original video image on screen instead for that. I then reappear in the rest, and for the rest of the workout. I'll come back and re-make this when I've completed the plan. --------------------------------------------------------------------Five years ago I coached this training plan.This time I'm finally rowing every session myself.You'll hear the coaching from the original programme while I row alongside you, sharing how the session feels, what I'm noticing, and the lessons I'm learning as I build back towards my best.👇 After you've finished, let me know in the comments:• Average split• Average heart rate• Did your heart rate drift?• What technique cue helped you most today?👍 If you're enjoying the Road to 2K series, please subscribe so you don't miss tomorrow's key workout.DON'T ROW ALONE.━━━━━━━━━━━━━━━━━━━━━━⚠️ HEALTH DISCLAIMERAlways consult your doctor before beginning any new exercise programme. Train at an intensity appropriate for your own experience and fitness level. Stop immediately if you feel pain, dizziness or become unwell.━━━━━━━━━━━━━━━━━━━━━━CHAPTERS00:00 Introduction01:26 Warm-up06:39 Warm-up Complete06:40 Main Session50:45 Cooldown53:25 Stretching58:41 Session Review & Tomorrow's Plan59:25 OutroFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Aug 06: Need 25 minutes where nobody needs anything from you? This easy daily rowing workout is your chance to step away from everything else, get your body moving and enjoy a little time that belongs entirely to you.Whether the house feels too loud, too quiet, or you’re simply bored with the usual routine, consider this your rowing safe space: 21 minutes of gentle rowing, and a three (not four) minute cool-down and a guided stretch afterwards.No shouting. No pressure to perform. No need to chase somebody else’s pace.Set your rowing machine somewhere comfortable, follow my rhythm and listen to me ramble while we get through it together. The effort stays around a conversational four out of ten, mostly in low-intensity Zone 2 territory.I deliberately keep today’s row easy because I have a demanding 2K training session later. That leads into an important point: an easy workout should support the rest of your life and training, not leave you too exhausted to do anything else.Along the way, we also cover:• How to match the drive and recovery rhythm• Simple posture, arm and knee-timing reminders• The tiny piece of tape helping me stop over-compressing• What barefoot shoes reveal about foot connection• Why your whole foot—not only your heels—should drive the machine• Comparing wrist and chest-strap heart-rate readings• Recognising fatigue through disrupted sleep• Why a proper rest day can be part of good training• Pursuing a goal without making your life miserableThat final point matters. Improvement sometimes requires discomfort, discipline and a little sacrifice—but it should not feel like constant punishment.Find a way to challenge yourself while still enjoying the process.🚣 THE WORKOUT21 minutes low-intensity rowing4 minutes easy cool-downGuided post-row stretchingApproximately 4/10 effortLow stroke rate and conversational intensitySuitable for any rowing machineYou don’t need a Concept2. An air rower, water rower, magnetic machine or budget rowing machine is absolutely welcome.New here? We’ve been waiting for you. Subscribe and join me for friendly daily rowing workouts with no shouting—just company, conversation and steady progress.Don’t Row Alone. RowAlong.CHAPTERS00:00 Welcome to your rowing solace00:45 Today’s 21 + 4 workout01:05 Set your resistance or drag factor01:19 Seat position and posture02:16 Foot stretcher setup and barefoot shoes03:31 Relaxed handle grip03:54 Row begins—start gently04:42 How easy should this workout feel?05:25 Why I’m saving energy for later08:16 The missing timer and time call-outs09:09 Why I changed the EXR camera view10:27 Why RowAlong stays side-on14:10 Match my drive and recovery rhythm15:41 Technique: posture, arms and knees17:01 My “butt scoot” and the tape reminder19:49 Barefoot shoes and whole-foot connection22:39 Garmin versus chest-strap heart rate25:04 Cool-down begins28:04 Stretch: Hamstrings29:14 Stretch: Glutes30:52 Stretch: Quads33:00 Stretch: Hip flexors34:47 Stretch: Forearms and wrists35:07 Training fatigue and taking a proper rest day37:29 Your safe space—and why easy rowing matters38:42 Losing weight without making life miserable40:32 Embrace discomfort without punishing yourself41:41 Final thoughts⚠️ Always consult your doctor before beginning a new exercise programme. Adjust the workout to suit your body and current fitness, and stop if you experience pain, dizziness or unusual discomfort.#RowingWorkout #IndoorRowing #RowAlongFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Want to row a faster 2000m? This is Workout 2 of my Road to 2K series, where I'm following my complete 2K rowing training plan as I prepare for the World Rowing Indoor Championships.Today's workout isn't about setting your fastest split.It's about learning to keep rowing when your brain starts telling you to stop.▶️ Follow the complete Road to 2K playlist:https://www.youtube.com/playlist?list=PLWJF7FdUN_MoThese 3 minute intervals are long enough for the discomfort to build, but short enough that you can reset, recover and go again. Every interval you complete teaches your body that it can hold a strong pace for longer... and perhaps more importantly, teaches your mind that you don't have to give in when things get uncomfortable.🚣 Workout 2• 4 minute warm up• 10 × 3 minute intervals• 28 strokes per minute• Target pace: 2K +5 seconds• 3 minutes rest between intervals• 2 minute cooldownFive years ago I created this training plan and coached everyone else through it.This time I'm finally rowing it myself.You'll hear the coaching from the original sessions while I row every interval alongside you, sharing how I'm feeling during the rests and what I'm learning as I work my way back towards race fitness.Whether you're chasing a PB, preparing for competition or simply want to become mentally stronger on the rowing machine, I'd love you to train alongside me.👇 After you've finished, leave me a comment and tell me:• Did you complete all 10 intervals?• Which interval was the toughest?• Did you want to stop?• And... did you keep going?Those are the moments that make you stronger.▶️ Add some simple fitness with the RowAlong Daily Workout:https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil👍 If you're enjoying the series, please subscribe so you don't miss the next session. DON'T ROW ALONE.⚠️ HEALTH DISCLAIMERPlease consult your doctor before beginning any new exercise programme. Row at an intensity appropriate for your own fitness and experience, stop immediately if you feel pain, dizziness or become unwell, and remember that you are responsible for your own training decisions.DON'T ROW ALONE.00:00 Introduction02:29 Warm-up06:35 Workout Setup08:44 Interval 1 Begins1:06:34 Cooldown1:09:46 Results and Session Review1:10:16 Stretching1:12:20 Final Thoughts1:14:19 OutroFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

A change to your rowing technique may initially feel awkward, slower or less powerful—but that does not mean it is worse. It may be the change that eventually gives you better performance, a more effective workout and a stroke you enjoy far more.Today’s RowAlong is an easy 25-minute rowing workout: 21 minutes at a low intensity and low stroke rate, followed by a four-minute cool-down and full guided stretch.There are no pace targets to chase. I begin very gently, using the row to wake up and assess how my body feels rather than forcing a performance.As we row around the Deja Vu course in EXR, I look at some common technique changes:• Using the legs before pulling with the arms • Holding the forward body angle at the start of the drive • Using the body swing without opening too early • Releasing the arms and body before bending the knees • Avoiding pulling yourself forward with the foot straps • Arriving at a consistent catch position on every strokeChanging these habits can feel strange. You may even row more slowly at first because the timing, muscle use and sensation are different.I explain this using two performance ladders: your familiar technique may have taken you near the top of a shorter ladder, while a better stroke may initially place you lower down—but on a much taller ladder with far more room to improve.Good technique is not only for racing. It allows you to involve more of your body, get more fitness from the workout, improve posture and core engagement, and hopefully enjoy rowing more.The same idea applies away from the machine. Whether you’re improving your stroke, returning to fitness or changing habits later in life, different may be exactly what you need to move forward.🚣 WORKOUT21 minutes low-intensity rowing 4 minutes easy cool-down Full guided stretch Low stroke rate and conversational effort Suitable for any rowing machine Optional technique coaching throughoutNew here? Subscribe and RowAlong regularly for friendly rowing workouts, technique guidance and steady progress—without the shouting.Don’t Row Alone. RowAlong.Chapters00:00 Welcome — today’s easy daily row 00:43 Set your resistance or drag factor 00:49 Seat position and rowing posture 01:19 Foot stretcher setup 01:43 Relaxed handle grip 02:06 Row begins — start very gently 03:03 Feeling run-down and listening to your body 04:40 Going by feel during 2K tempo training 08:02 Why this daily row should stay manageable 09:51 Change can be good 10:00 When different doesn’t automatically mean worse 11:09 Technique change: legs before arms 12:57 Holding the body angle during the leg drive 14:14 Stop pulling yourself forward with the straps 17:00 Building a consistent catch position 19:18 When rowing technique becomes more important 20:26 Why better technique may initially feel slower 21:58 The shorter ladder versus the taller ladder 23:12 Cool-down begins 26:00 Technique for performance, fitness and enjoyment 27:30 Stretch — hamstrings 28:26 Stretch — glutes 29:47 Stretch — quads 32:09 Stretch — hip flexors 32:30 A more relatable fitness journey 33:57 Stretch — forearms and wrists 34:48 Stretch — shoulders 37:02 Finding time to train around real life 38:25 Different can lead somewhere better 39:01 Final thoughtsFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Want to row a faster 2000m? This 30 minute RowAlong workout is the first session in my Road to 2K series. RowAlong with me as I follow my complete 2K rowing training plan as I prepare for the World Rowing Indoor Championships. Whether you're chasing your first 2K, a new PB or simply want to become a stronger indoor rower, come and train alongside me.This isn't just another workout.▶️ Follow the complete Road to 2K playlist:https://www.youtube.com/playlist?list=PLWJF7FdUN_MoFive years ago I created my original 2K training plan and coached everyone else through it. This time I'm finally rowing it myself.You'll hear the coaching from the original sessions while I row every stroke alongside you, adding live commentary before, during the recovery periods and afterwards about how the session felt and what I'm learning as I work towards race day.Today's session is:🚣 30 minutes🚣 20 strokes per minute🚣 Low intensity🚣 Power strokes every minuteIf you're following the plan with me, I'd love to know how you got on.👇 Leave a comment with:• Your average split• Your average heart rate (if you track it)• How the session felt• Anything you struggled withI'll be reading the comments and posting my own thoughts after every session too.▶️ Add some simple fitness with the RowAlong Daily Workout:https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil👍 If you're enjoying the series, please subscribe so you don't miss the next session. DON'T ROW ALONE.⚠️ HEALTH DISCLAIMERPlease consult your doctor before beginning any new exercise programme. Row at an intensity appropriate for your own fitness and experience, stop immediately if you feel pain, dizziness or become unwell, and remember that you are responsible for your own training decisions.━━━━━━━━━━━━━━━━━━━━━━CHAPTERS00:00 Introduction01:05 Warm Up03:36 Main Session43:16 Stretching47:34 Session Review━━━━━━━━━━━━━━━━━━━━━━#rowing #indoorrowing #concept2 #rowalong #2krowing #rowingworkout #rowingtraining #2000m #fitnessFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Take 25 minutes for yourself today in this RowAlong workout. Not to chase a pace, prove your fitness or force an improvement, but simply to move, breathe and pay attention to how your rowing feels.This easy daily rowing workout gives you 21 minutes of low-intensity rowing followed by a four-minute cool-down and guided stretching. Your heart rate and breathing should rise a little, but the row should never feel hard.Use whatever rowing machine you have, choose a comfortable resistance and forget about the numbers for a while. Start gently, connect your feet and hands to the machine, and give your body time to settle naturally into the stroke.Taking time for yourself can also mean taking time to understand your rowing. During the workout, I look at:Why technique can gradually change without us noticingWhat rowing along with one of my older videos revealedThe timing of the hands, knees and body during the recoveryHow to keep the stroke smooth instead of roboticWhy the arms should remain straight during the leg driveHow heart rate can help control genuinely easy trainingWhat my recent 2K result revealed about fitness and the mental gameWhy you should never push the slow sessions just because you canThe underlying message is simple: keep the easy rowing easy, save your harder effort for the sessions that require it, and occasionally give yourself enough time and attention to notice what your body is telling you.🚣 THE WORKOUT• 21 minutes of continuous low-intensity rowing • Four-minute rowing cool-down • Guided post-row stretching • No prescribed pace or distance • Suitable for any rowing machine • Optional technique and performance analysis throughout⚠️ TECHNICAL NOTEThe complete 21-minute row and four-minute cool-down are unaffected.At 34:21, near the end of the stretching section, my camera feed freezes and then disappears. The audio continues normally, including the remaining forearm, wrist and shoulder stretches, so you can still listen and follow the instructions. It simply becomes a very brief RowAlong podcast!CHAPTERS00:00 Welcome — take time to get moving 00:55 Set your resistance or drag factor 01:09 Seat position and posture 01:45 Foot stretcher setup 02:36 Handle grip 03:01 Row begins — connect before adding power 03:39 Don’t chase pace or intensity 04:45 What harder training can teach you 06:05 Take time to assess your rowing 07:03 Rowing along to my own 2K plan 09:15 What old footage revealed about my technique 10:07 Recovery check — hands before knees 12:01 Keep the stroke smooth, not robotic 14:57 The drive — legs first and arms straight 16:36 Body swing and catch position 18:40 Heart rate and low-intensity effort 19:05 Analysing my recent 2K performance 20:13 Don’t push the slow stuff 21:55 Don’t let ego turn easy into tempo 24:12 Cool-down begins 24:41 Why the different training zones matter 27:02 Why taking a proper break was important 28:13 Stretch — hamstrings 29:25 Stretch — glutes 31:30 Stretch — quads 32:54 Stretch — hip flexors 34:21 Camera glitch — audio continues 34:54 Stretch — forearms and wrists, audio only 35:47 Stretch — shoulders, audio only 37:31 Final thoughtsNew here? Subscribe and RowAlong with me regularly. No shouting and no pressure—just friendly rowing, technique guidance and steady progress.Have a drink, have a shower, eat something, and tell someone you love them.Don’t Row Alone. RowAlong.⚠️ Always consult your doctor before beginning a new exercise programme. Stop exercising if you experience pain, dizziness or unusual discomfort.#RowingWorkout #IndoorRowing #RowAlongFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

No numbers to chase today. No pace to hold. Just 21 minutes of low intensity rowing (plus a 4 minute cool-down and full stretch) — the kind that should never feel hard, whatever machine you're on.This is zone 1 / zone 2 territory: get your body moving, your breathing up a little, and let go of the pressure to perform. There's a light technique refresher woven in (posture, the drive, the recovery, and one weirdly effective trick to switch your core on), but today isn't about fixing anything — it's about giving yourself permission to just show up and row.🚣 Suitable for: Concept2, water rowers, air rowers, budget machines — every rower welcome⏱️ Workout: 21 min low intensity row + 4 min cool-down + full stretch🎯 Focus: Zero pressure, zone 1/2 effort▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBEhttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilIf you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.Thank you for rowing with me.Don’t Row Alone. RowAlong.#RowingWorkout #IndoorRowing #RowAlongCHAPTERS00:00 Welcome — a new week, a fresh start00:52 Today's plan: low intensity, no numbers to chase01:11 Setting your resistance (drag factor)01:31 Seat position & posture01:57 Foot stretcher setup02:44 Handle grip02:55 Row begins — nice and easy03:36 Morning chat05:42 Talking through a 2K training plan08:27 Why a baseline 2K test matters10:26 A simple technique refresher (optional)13:00 The Drive: legs, body, arms14:29 The Recovery: arms, body, legs16:14 Core engagement — the "cough" trick18:22 Holiday recap: Rome, Lake Garda, Venice20:26 Weight & recovery check-in22:46 2K test result & the mental game24:34 Cool-down begins28:25 Stretch: Hamstrings29:40 Stretch: Glutes31:31 Stretch: Quads32:52 Stretch: Hip flexors34:46 Stretch: Forearms & wrists35:20 Stretch: Shoulders36:00 What's nextNew here? Subscribe and row along every day — no shouting, just steady, easy progress.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

There’s no shortcut to fitness… but there IS an easy way.And for most people, that easy way is exactly what works best.This 25 minute RowAlong workout is all about low intensity, low stroke rate rowing that helps you build real fitness without burning yourself out. No pressure. No heroic pace. No “go hard or go home” nonsense. Just steady rowing that gives you a solid base, helps you improve technique, and leaves you fresh enough to come back again tomorrow.That’s the whole point.In this session, I row easy on purpose and talk about why these kinds of workouts matter so much — especially if you’re building fitness, returning after time away, or simply trying to get healthier without smashing yourself into the ground.We also get into some useful technique along the way:posture and body positionrecovery rhythmhandle heightstaying relaxedusing your core properlyand why easy rowing gives you space to actually feel the strokeThis is a RowAlong Daily Workout: 21 minutes of low intensity rowing + 4 minutes cooldown + stretchingPerfect for:beginnersexperienced rowerspeople returning after a breakanyone wanting sustainable fitnessanyone who wants to row without pressureSo if you’re looking for a rowing workout that helps you move, breathe, build fitness and come back again tomorrow…this is it.CHAPTERS00:00 No shortcut to fitness… but there is an easy way 02:52 Set up your machine 05:43 Start rowing 06:40 Why easy rowing works 08:15 First rows back after time away 10:36 Settle into your rhythm 11:26 Recovery timing and stroke sequence 15:07 Handle height at the front of the stroke 19:20 Technique recap 24:11 Turn on your core – “be the snake” 26:51 Cooldown begins 27:17 Lap strap / short sprint thoughts 31:56 Hamstring stretch 32:52 Glute stretch 35:20 Quad stretch 37:01 Hip flexor stretch 39:22 Forearm and wrist stretch 40:21 Shoulder stretch 42:42 No shortcuts, stress and fitness 50:57 FinishIf you enjoyed this workout, leave a comment and let me know how it felt.And if this kind of rowing helps you, come back for more.Don’t Row Alone. RowAlong.#RowingWorkout #IndoorRowing #RowAlong #RowingMachine #Zone2 #LowIntensityWorkoutFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Been away from rowing? This easy 25-minute rowing workout is a friendly, pressure-free way to start moving again.Whether you’ve been away for a holiday, illness, injury, a busy spell—or you simply lost the urge to row for a while—the first workout back should not be a test. Forget your old pace. Forget proving anything. Today, we simply move, settle into the stroke and begin finding our rhythm again.This RowAlong Daily Workout gives you 21 minutes of gentle, low-rate rowing followed by a four-minute cooldown and some guided stretching. There are no hard intervals, no pace targets and no expectation that you should be where you were before the break.I’m doing exactly the same thing. This was my first proper exercise after 17 days away, so I reduced the drag factor, eased back the power and concentrated on completing the row comfortably enough that I could train again tomorrow.That is the real goal of your first row back: not to discover how much fitness you have lost, but to make the next workout possible.🚣 THE WORKOUT• 21 minutes of continuous easy rowing• Comfortable, low stroke rate• Effort around 4 out of 10• No prescribed pace or distance• Four-minute rowing cooldown• Guided post-row stretches• Suitable for any rowing machineThis workout is for everyone. You might be a complete beginner, an experienced indoor rower returning after time away, or somebody who simply needs a calm session without any pressure. Set the resistance somewhere comfortable, choose an effort that feels right for you and RowAlong with me.The fitness will return. You do not have to force it.🕐 CHAPTERS0:00 Welcome back — returning after a break0:57 Comfortable rowing-machine setup2:34 Start rowing — easy does it12:32 The work begins13:17 Rebuilding your fitness foundation18:15 Keep today easy enough for tomorrow21:04 Returning after illness or injury23:32 Cooldown and simple technique reset27:45 Post-row stretching37:18 Final thoughts▶️ ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilUse any rowing machine. Adjust the resistance, pace and stroke rate to suit your own body and current fitness.If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.Thank you for rowing with me.Don’t Row Alone. RowAlong.#RowingWorkout #IndoorRowing #RowAlongFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

July 10: You're rowing. But are you rowing with power? Some folks try to go faster by moving faster — increasing stroke rate, but not increasing the spin of the flywheel, working harder - but not increasing pace. That's not how speed is made. Speed comes from your legs. And the moment that clicks, everything changes.Rise, stand, Jump. When you think about coming out of a squat slowly, that's a "Rise" - a light press of your feet. When you jump out of a squat, that's full power. When you STAND up fast enough to go onto your toes - that's the middle ground. Try this off the machine. Then try it ON the machine.This is your 25-minute low intensity indoor rowing workout — low stroke rate, technique coaching, and a proper 4-minute cool down. We'll row together at a steady pace while I walk you through exactly how power moves through your body: legs first, swinging through the back, finishing through the arms. The full sequence. And you'll feel the difference mid-stroke.I also talk about why two rowers at the same stroke rate can be moving at completely different speeds — and what separates them. Plus: a conversation near the end about finding the right coach for your body. Because the person on screen needs to click with the person on the machine. I'll tell you why that matters more than any programme or plan.📌 Chapters: 0:00 — Welcome & Today's Session 1:02 — Resistance, Seat Position & Posture 1:37 — Foot Stretcher Height & Lower Back 3:01 — Handle Grip & We Row 7:01 — Legs First: Where Your Power Really Comes From 8:01 — The Recovery: Arms, Tilt, Then Knees 9:03 — Turning On Your Core (The Right Way) 13:19 — Why Stroke Rate Isn't the Answer 14:09 — Push Harder, Not Faster 15:01 — Finding the Balance: Power, Rate & Fitness 28:03 — When Technique Becomes a Force Multiplier 31:00 — Cool Down & Full Stretch 42:30 — Finding the Coach Who Clicks With You🚣 I'm a certified indoor rowing coach making follow along rowing workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row with you.Subscribe and row with me every day.Don't Row Alone — Row Along.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

July 9: Most fitness goals don't fail for lack of effort. They fail because the effort never becomes a habit. This is your 25-minute indoor rowing workout, low intensity, low stroke rate, with full technique coaching — and a rowing machine follow along session you can build your day around.21 minutes of rowing from a gentle warm-up through to cruise pace. A 4-minute cool down. A proper stretch. And by the end, I talk about why making this a daily routine is the most important fitness decision you'll make — more than any single workout, any split, any programme.Today's technique section goes deep on the full stroke: posture and how it secretly controls your reach, the timing of feet and hands to transfer leg power without losing it, loading the back like a spring and releasing it at exactly the right moment, where your elbows should be and when, finish height, and handle release. The kind of coaching that makes every stroke feel different — and better — the moment it clicks.I'll also share why routine removes decisions (and why that matters more than motivation), and tell you about doing push-ups when I'm supposed to be working. Good company for 25 minutes.📌 Chapters:0:00 — Welcome & How This Works1:02 — Setting Up: Resistance, Seat & Posture2:27 — Foot Stretcher Height & Handle Grip3:48 — Let's Row — Building Into Your Pace4:10 — Technique: Timing, Connection & The Drive7:48 — Why Your Legs Need to Lead9:12 — Loading the Back: The Hidden Power Source13:14 — Arms Straight, Arms Relaxed15:46 — The Whole Stroke in Plain English17:27 — Finish Height & Handle Release31:13 — Why Routine Beats Motivation Every Time40:26 — Making Rowing Part of Your Day41:01 — The Life Hacks That Keep It Going42:08 — See You Tomorrow🚣 I'm a certified indoor rowing coach making follow along rowing workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row alongside you.Subscribe and row with me every day.Don't Row Alone — Row Along.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.com#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout #RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachineFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Nothing spoils a good rowing workout like chasing numbers. Turn off your targeting computer, trust your instincts and RowAlong with me. Today's 25-minute indoor rowing follow along workout is entirely data-free — no heart rate, no pace, no stroke rate. Just you, the machine, and how it feels.No monitor. No watch. No chest strap. I've covered the screen, put the phone face down, and we're going entirely on feel for 21 minutes. Because sometimes the data becomes the thing you're rowing for — and the rowing gets forgotten. The tail starts wagging the dog. Numbers that were meant to help start to tense you up, constrain you, push you into chasing targets that have nothing to do with how your body is actually moving today.Rowing by feel fixes that. It builds your internal clock. It teaches your body to find the stroke, not the number. And — as I find out live around the 15-minute mark — you might be going faster than you thought.Along the way I'll walk you through the full technique: catch position, shins vertical, the forward tilt, the drive sequence, arms away, recovery overlap, and why the recovery should flow rather than happen in "Lego bricks." I'll also get into foot stretcher height, grip width, and what your heels coming up is actually telling you.Come and row by feel. It's a revelation.📌 Chapters: 0:00 — Welcome & What Data-Free Actually Means 1:19 — Setting Up Your Machine 1:53 — Foot Stretcher Height & Rowing in Socks 3:05 — Handle Grip 3:44 — Let's Row — Building Into Your Pace 4:10 — Technique: Connecting Your Feet to the Drive 7:24 — The Recovery — Flow, Not Lego Bricks 14:06 — The Drive Phase: Legs First, Always 15:29 — The Data-Free Revelation (Live) 24:44 — Cool Down Row 28:44 — Stretch & Recover🚣 I'm a certified indoor rowing coach making follow along workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row alongside you.Subscribe and row with me every day.Don't Row Alone — Row Along.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

A 25-minute follow along rowing machine workout built around low rate, low intensity rowing — and more technique coaching than most people get in a month. This is the session that quietly fixes everything else.I'll walk you through the full stroke from the ground up — feet to handle, catch position, drive phase, how to open your hips and swing through at the right moment, where your arms should be and when, and why your core switches on with something as simple as making a noise. Not a list of corrections. A rowing stroke, built piece by piece while we're actually moving.We'll spend the first few minutes getting your machine dialled in — resistance, seat position, foot stretcher height, grip — so you're working with your body, not against it. Then 21 minutes of calm, purposeful rowing. Then a cool down, and a proper stretch to finish.Along the way I'll tell you the origin story of how RowAlong actually started, get into a fairly passionate discussion about a well-known fitness YouTuber and his views on technique, and share why I think that attitude is exactly what's wrong with a lot of online fitness content.Good technique. Good rowing. Good company.📌 Chapters:0:00 — Welcome & Why I Started Making These0:55 — Setting Up Your Machine2:53 — Let's Row — Building Into Your Pace3:15 — Technique: The Full Stroke, Step by Step11:02 — Why Technique Matters (And a Word About YouTube)24:22 — Cool Down Row28:42 — Hamstring & Glute Stretch31:50 — Quad & Shoulder Stretch43:13 — See You Tomorrow🚣 I'm a certified indoor rowing coach making follow along workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row alongside you.Subscribe and row with me every day.Don't Row Alone — Row Along.Works on Concept2, WaterRower, NordicTrack, and more.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.com#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout #RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachineFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Your 25-minute follow along rowing workout is here — indoor rowing, low intensity, low rate, and real technique coaching. I know. These are the workouts that get skipped. Too easy, people say — give me the hard stuff. But you wouldn't build a roof before the foundations. These steady, calm, low-rate rowing sessions are exactly where your real fitness gets made. The base that everything else is built on. This is the foundation fitness session that makes everything else feel easier.Today: 21 minutes of rowing, building from very easy up to cruise pace, with a 4-minute cool down and a stretch to finish you off properly. Along the way I'll walk you through your technique, we'll chat about the Merach rowing machine, I'll tell you about getting on the bike this weekend, what's for dinner, and I'll share a few honest thoughts on why so much of what's online seems more interested in taking your money than actually helping you.Good company for 25 minutes. Come and row.📌 Chapters: 0:00 — Welcome & Why Low Rate Rowing Matters 04:43 — Let's Row — Building Into Your Pace 11:53 — Rowing Machine Chat: The Merach R50 18:41 — Cross Training — Getting on the Bike 24:54 — Winding Down 25:42 — Cool Down Row 30:01 — Stretch & Recover 35:50 — The Internet, Honesty & Why I Do This🚣 New to RowAlong? I'm a certified indoor rowing coach making follow along workouts for every kind of rower — complete beginners, experienced athletes, home gym users, gym regulars. Whatever machine you're on, I'll row alongside you.Subscribe and row with me every day.Don't Row Alone — Row Along.Works on Concept2, WaterRower, NordicTrack, and more.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.com#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout #RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachineFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

July 3: Everyone will tell you: never row at lever 10. They're probably rowing on a clean machine.At lever 10 on a dirty Concept2, the drag factor drops!! Almost identical to what I rowed yesterday at minimum setting. So before you listen to the angry experienced rower at the gym: check the drag factor number, not the lever position.Row Along with me as I row the full 21 minutes with the lever at maximum — drag factor around 220 on my clean machine. Same pace. Same stroke rate as yesterday. Where yesterday was a cardio challenge in disguise, today is a muscle workout. Shoulders, hamstrings, the full drive — working at a 7 out of 10 muscular effort from the first stroke. The cardio load is a LOT less.The technique coaching stays woven throughout: posture, foot plate height, handle grip, the drive sequence, and why maximum drag lets you get away with things that minimum drag absolutely punishes. We also talk about finding your "Baby Bear" — the drag factor that taxes both your muscles and your cardiovascular system equally. Usually somewhere between 110 and 150. For most people, closer to 130.Also: Alex, who showed up when he wasn't feeling it. A brand new rower who completed a 40-minute interval session first time out. And what learning to drive has to do with finally feeling in control of a rowing stroke.No shouting. No beasting. Just 21 minutes of pulling lever 10 — and actually understanding what it's doing.Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.Bail out any time — even 10 minutes of this is worth showing up for.Don't Row Alone — Row Along.00:00 Welcome – Two Days, Two Extremes00:08 Yesterday: Minimum Drag Recap01:06 Today: Lever All the Way to 1001:43 The Dirty Machine Revelation02:01 Posture – The Slump Reset03:08 Foot Plate Settings04:34 The Row Begins – 20 spm, Max Drag05:03 What 220 Drag Factor Actually Feels Like07:30 Muscles vs. Cardio – The Real-Time Difference12:00 Baby Bear: Finding YOUR Drag Factor17:00 The Driving Analogy – When You Finally Take Control21:00 Alex, A New Rower & Community Wins24:00 Cool Down & Stretch27:00 Tomorrow's ConclusionWorks on Concept2, WaterRower, NordicTrack, and more.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.com#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout #RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachineFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Same pace. Same stroke rate. Lower drag than almost anyone uses. And my heart rate was higher — which tells you everything you need to know about who's actually doing the work.Today I row the entire session with the Concept2 drag factor set to its lowest setting — around 90. Not because it's easier to row at a specific pace. Because it proves something: the machine isn't the engine. You are.I walk you through full setup from the start — posture, foot stretcher height, handle grip, and why I'm rowing strapless today. Then we get into the stroke itself: core engagement (there's a sound you can make that switches it on immediately), the leg drive sequence, back swing timing, the finish, and the recovery phase where most people quietly fall apart and don't know it.I also get into power profile — the "boom" connection from feet to hands that either happens or it doesn't, and how to make it happen consistently.And during the stretches — a gentle rant about CrossFit rowing that may have caused me to shed a single tear. Plus knife accidents. Reading habits. And a birthday that involved balloons, handwritten memory notes, and one of those moments that makes you realise how lucky you are.Tomorrow: I do the whole thing again — drag factor at 10. Same pace. Same stroke rate. Different universe.Low intensity. Full coaching. Any rowing machine welcome.Bail out any time — even 10 minutes of this is worth showing up for.🎧 Some people just listen. I don't judge.Don't Row Alone — Row Along.00:00 Welcome & The Drag Factor Experiment00:12 Setup – Lowest Drag (Concept2 ~90)00:58 Posture01:45 Foot Stretcher Height02:27 Handle Grip02:37 The Row Begins05:37 Core Engagement – How to Switch It On07:30 Leg Drive & Quad Connection08:22 Back Swing, Arms & The Finish09:33 The Recovery Phase14:58 Power Profile – Feet to Hands26:19 CrossFit Rowing & A Single Tear34:13 Knives, Reading & Life Hazards38:46 A Birthday Worth RememberingWorks on any rowing machine — Concept2, WaterRower, NordicTrack, and more.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.com#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout #RowingTechnique #RowAlong #LowIntensityRowing #RowingMachine #EasyWorkoutFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

July 1: 21 minutes of easy rowing — and it turns out that easy IS the cheat code.  Better form, better health, and you barely feel like you're trying. Any rowing machine welcome.This is the workout I do every single morning. Low intensity, low stroke rate, with full technique coaching woven in throughout — not shouted at you, just explained while I row. Because here's the thing: easy intensity means you actually have the headspace to feel what your body is doing. And that's where the real improvement happens.Today I cover the full stroke from catch to finish: foot plate setup, posture, the timing between your feet and hands, the drive sequence (legs, back, arms — in that order, always), handle height at the finish, elbow position, the recovery phase, a drill for hands-before-knees, and the snake breath for core engagement. It sounds like a lot. It really isn't. That's the whole point.I also talk about my full training day — what I actually do from morning to evening as someone over 50 who cares about staying strong without destroying himself.And during the stretching, a podcast episode on climate change turned into one of the most unexpectedly useful frameworks I've heard for making decisions under uncertainty. Squares, rectangles, hip flexors. It all connects. Trust me.No shouting. No beasting. Just 45 minutes of better rowing and better company.Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.Bail out any time — even 10 minutes of this is worth your time.🎧 Some people just listen. I don't judge.Don't Row Alone — Row Along.00:00 Welcome & The Cheat Code01:54 Getting Set Up04:01 The Row Begins05:12 Technique: The Catch & Drive10:11 Technique: The Finish & Elbows15:12 Technique: The Recovery22:01 Drill: Hands Before Knees25:35 Core Engagement – The Snake Breath26:06 My Training Day29:33 Cool Down & Stretching38:03 A Podcast About Climate Change (Stay With Me)44:51 Closing Thoughts⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.com#RowingWorkout #IndoorRowing #RowingTechnique #FollowAlongWorkout #RowingForBeginners #RowingMachine #EasyWorkout #LowIntensityWorkout #RowAlong #FitnessCheatCodeFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Come and row 21 minutes with me. Low intensity. Low stroke rate. Coaching woven in throughout — not shouted at you between gasps for air, but dropped in gently while we row together. Today, after a comment from Will, I'm back in socks, which turns out to be one of the best ways to actually feel your foot placement — and once you feel it, you can't unfeel it.I cover the small things that make the biggest difference: where your feet sit on the footplate, what your wrists should be doing (and what they probably are doing), the shoulder blade moment that most people rush past, and the arm sequence that makes the recovery feel almost effortless once you've got it.And yes — I talk.This week: my cousin Jo has just left after five days that completely lit up the house. I've only met her seven times in my life and we've never once run out of things to say. I talk about her cycling the Hebridean Way, about family, and about the people in your life who make you feel more like yourself — and the ones who quietly don't.I also talk about Jaime's swimming competition and what it actually means to race well (it's not what you think), and a parking attendant who had absolutely no business being in customer-facing work.No shouting. No beasting. Just 21 minutes of better rowing and better company.Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more. Bail out at any point — the technique is worth it even if you only stay for 10 minutes.🎧 Some people just listen. I don't judge.Don't Row Alone — Row Along.00:00 Welcome & Getting Set Up02:29 The Row Begins03:17 Technique: Foot Placement & Leg Drive08:25 Technique: Arms, Wrists & Back15:32 Life & Chat17:22 Jo & the Hebridean Way23:11 Jaime's Swimming at the Scottish Nationals24:00 Cool Down27:15 The Parking Attendant28:28 Stretching41:55 Closing Thoughts#RowingWorkout #LowIntensityRowing #RowingTechnique #IndoorRowing #FollowAlongWorkout #RowingMachine #RowAlongFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 29: Row Along with this indoor rowing workout while I talk to Jo - who just cycled 350km The Hebridean Way, through 10 Scottish islands — solo, camping, ending at ancient standing stones on the summer solstice. Now she's rowing with me.This is a 21 minute Zone 2 indoor rowing workout — low effort, comfortable pace, proper technique. Today it's also a conversation. Row along while we hear how Jo did it, why she almost didn't, and what she'd do differently.Along the way, a few technique cues to keep your stroke clean:✅ Foot strap setup — balls of your feet, not your toes✅ Avoiding over-compression at the catch✅ Letting the handle clear the knees✅ Relaxed arms and a better handle path✅ Stroke rate vs effort — and how you can row at a higher rate and still keep it Zone 2Get on your rowing machine. You're not rowing alone today.Jo's rowing on my Concept2 - but I'm on the Merach Aura. I prefer the Concept2 in all honesty, but I still got a good workout on the Merach - even if the monitor is rubbish.If you're interested in Merach machines - the R50, The R50 Aura, and my choice, the R50 Pro, here's some referral links to check them out:10% promo code for R50 PRO: JOHN10MRhttps://www.amazon.co.uk/MERACH-Resistance-Adjustable-Performance-Professional/dp/B0DRSB189M/https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers)Use Code John10https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers)Use Code John8⏱ CHAPTERS00:00 Welcome & Meet Jo00:20 My First Ever Dual RowAlong01:08 Today’s Low Intensity Chat Workout01:45 Foot Strap Setup02:08 Merach R50 Aura & Setup Chat02:30 Start Your Zone 2 Workout02:38 Row Starts02:59 Seat Tape & Over-Compression03:32 Technique Cue: Lead With The Arms04:05 Relaxed Arms & Handle Path04:48 Handle Past The Knees06:00 Chain Height Cue06:30 Jo’s Hebridean Way Trip06:59 Getting Into Bikepacking07:54 The 800km Ontario Ride08:42 Solo Riding & Empowerment09:34 Did Jo Feel Unsafe?10:05 The Loneliness Challenge10:55 350km Over Seven Days11:33 Camping, Pods & Horizontal Rain12:05 From Oban To Barra13:05 Causeways, Ferries & Island Roads14:28 The Butt Of Lewis14:59 Viking Story Time16:17 Summer Solstice & Callanish Stones17:18 John’s Lighthouse Fact18:39 Packing Light For Bikepacking19:21 Jo’s Gravel Bike19:56 Bike Bags & Minimal Kit20:54 Bib Shorts & Rain Jacket22:01 Hebrides Weather & Tailwinds23:00 Turquoise Beaches23:21 Row Ends / Distance Check24:01 Stroke Rate, Power & Zone 225:07 Quick Stretch Begins25:34 Glutes Or Hips?26:06 Post-Row Chat26:54 Jo’s Takeaway: Challenge Yourself28:28 Everything Is Fixable30:17 What’s Next?31:03 Final RowAlong Reminder⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what’s something you’d like to challenge yourself to try?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 26: RowAlong to this 25 minute low intensity indoor rowing workout, open to all levels. I'm Rowing Barefoot. One of the best ways to feel what your rowing technique is doing. Whether you're rowing at home in your socks, in bare feet, or in full kit — none of that matters. What matters is getting on the machine and moving. I talk about footplate height as we start the row, then at around 22 minutes into the row I talk about why it DOESN'T hurt me.This is a proper RowAlong Daily Workout: 21 minutes of low intensity rowing, a 4-minute cool down, and a full stretch session to finish.Along the way we'll row together at a comfortable stroke rate and focus on the technique that makes rowing feel natural and efficient:✅ Posture that actually helps you row✅ Relaxed hands and handle grip✅ Foot pressure — what you should feel, and where✅ Legs, body, arms — in the right order✅ Connecting your power through the stroke✅ Why less resistance often means better rowingAnd because I’m rowing barefoot today, I talk about why some people find it uncomfortable — and why good technique can take pressure away from the wrong parts of the foot.This is a simple rowing machine workout that works whether you’re brand new to indoor rowing, getting back into fitness, rowing for weight loss, or an experienced rower using it as a low intensity technique session.We’re also rowing the EXR Arsenal Ring course today, so load it up if you want to follow along there too.If you’ve got enough energy to take the first stroke, you’ve got enough energy for today’s workout.⏱ CHAPTERS00:00 Welcome & The Barefoot Rowing Hook00:38 EXR Arsenal Ring Course00:53 Today’s 25 Minute Low Intensity Row01:36 Drag Factor / Resistance Setup01:47 Seat Position02:04 Posture: Sit Up Before You Row02:43 Foot Stretcher Setup For Bare Feet03:51 Handle Grip & Relaxed Hands04:14 Row Starts05:05 Gentle Start: Press, Don’t Smash07:23 Arms Straight Before The Knees Bend09:09 Adding Power With The Body Swing10:43 Legs, Body, Arms13:12 Drag Factor, Stroke Rate & Feel17:49 Don’t Let Resistance Break Your Technique21:45 Barefoot Rowing: What It Feels Like23:49 Heel Lift, Toe Pressure & Comfort25:17 Cool Down Begins26:34 Tight Straps vs Loose Straps28:24 Posture Chat: Sit Up Doesn’t Mean Row Like A Plank29:52 Hamstring Stretch31:23 Glute Stretch33:33 Quad Stretch35:20 Hip Flexor Stretch37:51 Chest / Forearm Stretch39:44 Shoulder Stretch42:02 Personal Story & The Burn Scar45:22 Final Reminder⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 25: 25 minutes of calm, follow-along rowing that quietly makes everything better — your fitness, your technique, your energy. No pressure. No personal bests. Just RowAlong. This is your time.We'll row together for 21 minutes at a low stroke rate and low intensity, then finish with a 4-minute cool down before moving into a full stretching session. Along the way, we'll focus on posture, handle grip, body swing, core connection, relaxed arms, and how your pace can improve without simply pushing harder.That's what makes this row so valuable — it builds the fitness you carry into everything else:🚣 In your rowing💪 In your other training🚶 In everyday life🧠 In your confidence to keep showing upWhether you're fitting in 25 minutes at home between life's other demands, using this as active recovery alongside harder training, getting back into fitness, or simply looking for a steady row that gives you something real — this one belongs in your week.We're also rowing the Temple Island Shortcut course on EXR, so load it up and row along if you're using the app.If you don't know what workout to do today, pick this one.⏱ CHAPTERS00:00 Welcome & Why This Workout Is So Valuable00:52 Starting Gentle & Letting The Body Warm Up01:19 Resistance / Drag Factor Setup01:39 Posture: Sit Up And Let The Power Flow02:02 Foot Stretcher Setup02:36 Handle Grip & Relaxed Hands02:51 EXR Temple Island Shortcut Course03:15 Row Starts03:31 Why We Start Gently04:56 Body Swing & Good Posture06:00 Arms, Recovery & Stroke Sequence07:16 Cruise Pace Without Pushing Harder10:15 The “Magic” Of The First Four Minutes11:35 Connecting Legs To Arms13:02 Braced Core & The Balloon Analogy17:03 The Snake Cue For Core Engagement17:46 Heat, Hydration & Training Sensibly24:16 Cool Down Begins28:29 Stretching Begins29:22 Glute Stretch31:11 Quad Stretch & TV Editing Chat33:26 Hip Flexor Stretch35:17 Forearms, Wrists & Shoulders43:22 Hydration, Kindness & Wrap Up⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 24: Most workouts only help you for the next hour. This one helps with everything that comes afterwards. Today's RowAlong isn't about emptying the tank or chasing numbers. It's about building the fitness that supports the rest of your life — and the rest of your rowing.For 25 minutes we'll row together at a comfortable pace, work on technique, relax into the rhythm of the stroke and build the kind of fitness that makes every other workout feel easier.This is the foundation. The scaffolding.The row that helps you become a better rower, a fitter person, and someone who simply feels better for having done it.Whether you're rowing to improve your health, lose weight, get fitter, race faster, or simply move more, today's workout has something to offer.Along the way we'll work on:✅ Body position✅ Relaxed power✅ Handle grip✅ Loose shoulders✅ Efficient technique✅ Sustainable fitnessWe'll also row the Deja Vu course in EXR, giving us some beautiful scenery while we build the kind of fitness that lasts.If you've got enough energy to take the first stroke, you've got enough energy for today's workout.⏱ CHAPTERS00:00 Why This Row Matters00:18 Easy Doesn't Mean Easy Results00:43 Life Fitness & Building Foundations01:02 Machine Setup01:12 Drag Factor & Resistance01:19 Posture & Seat Position01:42 Foot Stretcher Setup02:27 Handle Grip & Relaxed Power02:41 EXR Deja Vu Course02:53 Row Starts03:04 Settling Into The Rhythm21:00 Cool Down25:00 Stretching & Recovery⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 23: Easy doesn't mean ineffective. For 25 minutes we'll row together at a comfortable pace, work on technique, enjoy the EXR Temple Island course, and build fitness without leaving ourselves exhausted in a simple rowing machine workout. If you've got enough energy to sit on the machine and take the first stroke, you've got enough energy for today's workout.We'll focus on:✅ Body position✅ Handle height✅ Arm sequence✅ Relaxed recovery✅ Efficient rowing technique✅ Sustainable fitnessEasy rowing can deliver:🚣 Better endurance🚣 Improved technique🚣 Increased aerobic fitness🚣 More consistent training🚣 Low impact cardio🚣 Better recoveryWhether you're brand new to the rowing machine, returning to fitness, or adding steady-state training alongside your rowing or other sports, this session is designed to help you row well and feel better.⏱ CHAPTERS00:00 Introduction00:30 Machine Setup01:00 Seat & Body Position01:40 Foot Stretcher Setup02:25 EXR Temple Island Shortcut Course02:38 Row Starts04:00 Finding Zone 2 Intensity05:00 Handle Height & Finish Position06:40 Maintaining Body Position09:00 Technique Creates Speed21:00 Cool Down25:00 Stretching & Recovery⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Start your day strong with this easy 25 minute rowing workout. This low intensity rowing session uses a gentle stroke rate and steady effort to help build fitness, improve rowing technique, boost endurance, and add meaningful cardio to your day without leaving you exhausted.For 21 minutes we'll row together at an easy pace before finishing with a 4 minute cooldown and stretching session. This is the kind of workout that delivers big results because it's sustainable, repeatable, and effective.Whether you've just bought a rowing machine, you're looking for a beginner-friendly workout, or you're an experienced rower adding steady-state training to your week, this session can help improve your fitness while keeping the effort manageable.Today's workout includes technique reminders, handle height and posture cues, thoughts on motivation, and why easy training often produces some of the biggest gains.Easy effort. Big wins.⏱ CHAPTERS00:00 Welcome & Why Easy Rows Matter00:41 Machine Setup01:37 Foot Position & Setup Tips02:12 Handle Position & Technique03:14 Warming Into The Row04:36 Heart Rate & Intensity07:00 Settling Into The Workout21:00 Final Minutes Of The Row23:52 Cool Down Begins25:00 Stretching & Recovery36:06 Music, Creativity & ConversationEasy rowing can improve:✅ Aerobic fitness✅ Endurance✅ Rowing technique✅ Fat burning✅ Recovery✅ Consistency✅ Daily movement habits⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 19: Need a rowing workout that doesn't require perfect motivation, perfect energy, or a perfect plan?This 25 minute follow along rowing workout is all about showing up, getting moving, and building fitness one stroke at a time. We'll row at a comfortable low intensity, work on a few simple technique ideas, and spend some time enjoying the process rather than chasing performance.🚣 Today's row takes place on the EXR **Race of the Charles** course.Along the way we'll cover:✅ Comfortable, sustainable rowing✅ Better posture and connection✅ Finding the right foot stretcher position✅ Building fitness without pressure✅ Enjoying the journey, not just the destinationThis isn't a workout where somebody shouts at you to go harder.It's a workout where you climb on the rowing machine, spend 25 minutes doing something good for yourself, and hopefully finish feeling better than when you started.⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down).The full video is longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretching if you'd like, or finish after the cool down if you're short on time.Whether you're rowing on a Concept2 RowErg, another rowing machine, or simply looking for someone to row along with, press play and let's get moving.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.CHAPTERS00:00 Welcome & Why I'm Wearing A Hat01:06 Rowing Machine Setup & Posture04:01 Start Rowing25:04 Cool Down29:06 Optional Stretching Session43:00 Final Thoughts---🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalong# CHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/* WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!!``` 🔵🔵🔵```Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

What if improving your rowing technique was actually simpler than you've been led to believe?In today's 25 minute RowAlong workout, we'll build the rowing stroke piece by piece. Starting with foot connection, then posture, body position, arm connection and core support, you'll discover how a handful of simple ideas can make your rowing feel smoother, stronger and more efficient.And don't worry — this isn't 25 minutes of technical jargon.It's still a RowAlong workout. We'll row, chat, build fitness and hopefully leave the machine feeling better than when we sat down.🚣 Today's row takes place on the Hill Loop course in EXR.This workout is ideal if you want to:✅ Improve your rowing technique without overthinking it ✅ Build fitness at a comfortable pace ✅ Feel more connected to every stroke ✅ Understand where power comes from in the rowing stroke ✅ Enjoy a relaxed follow-along workout with company along the way⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down).The video is longer because it includes an optional stretching session and post-row chat afterwards. Stay if you have time, or finish after the cool down if you're heading off to get on with your day.One thing I talk about a lot in this row is that rowing doesn't have to be complicated. Instead of trying to remember twenty different technique cues at once, we focus on a few simple fundamentals and let everything else build from there. That's often where the biggest improvements happen.Whether you're rowing on a Concept2 RowErg, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.CHAPTERS00:00 Welcome & Workout Overview 00:34 Rowing Machine Setup & Technique Basics 02:53 Start Rowing 24:00 Cool Down 28:04 Optional Stretching & Post-Row Chat 43:02 End🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!!Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Make rowing feel easier. This 25 minute follow along rowing workout is designed to help you build fitness while simplifying your rowing technique one step at a time while you do some low intensity cardio on your Concept2 rowing machine or any other rowing machine. I keep you entertained along the way!And yes, there are a few stories, random tangents and life chats along the way too. RowAlong has never been about staring at a screen while somebody repeats rowing cues for 25 minutes. The goal is to help you enjoy the row as much as benefit from it.Instead of trying to think about twenty different things at once, we'll work through the rowing stroke in a simple sequence: connection, posture, forward body angle, straight arms, core support and a relaxed finish. By the end of the row, you'll have a clearer understanding of how power flows from your legs, through your body, and into the handle.Whether you're new to rowing or you've been rowing for years, sometimes the biggest breakthrough comes from making things simpler.🚣 Today's row takes place on the **Below Boston** course in EXR.Along the way we'll cover:✅ Better connection at the catch✅ Posture and forward body angle✅ Straight-arm power transfer✅ Core bracing and stability✅ Building fitness while improving technique⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down).The full video runs longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretch if you have time, or finish after the cool down if you're heading off to tackle the rest of your day.Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.CHAPTERS00:00 Welcome & Workout Overview00:30 Rowing Machine Setup & Technique Foundations02:29 Start Rowing23:29 Cool Down28:05 Optional Stretching & Post-Row Chat42:33 Final Thoughts---🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalong# CHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/* WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!!Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 16: Start your day the RowAlong way. This 25 minute follow along rowing workout is designed to help you wake up, get moving, and build fitness at a comfortable, sustainable pace.We'll spend 21 minutes rowing before a 4 minute cool down, focusing on simple technique, good rhythm, and enjoying the movement rather than chasing numbers.Whether you're looking to kick-start your morning, clear your head, or simply fit some exercise into a busy day, this session is all about helping you feel better by the time you step off the rowing machine.🚣 Today's row takes place on the EXR Henley Eight course course.Along the way we'll focus on:✅ Building aerobic fitness✅ Simple, effective rowing technique✅ Low-impact cardio exercise✅ Developing consistency✅ Starting the day with purpose⏱️ The rowing workout itself is 25 minutes long. The full video runs longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretch if you have time, or finish after the cool down if you're heading off to tackle the rest of your day.Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's get moving.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.CHAPTERS00:00 Welcome & Workout Overview01:03 Rowing Machine Setup03:06 Start Rowing24:05 Cool Down28:12 Optional Stretching & Post-Row Chat46:07 Final Thoughts🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Need a rowing workout you can do even when motivation is low?This 25 minute follow along rowing workout is designed to help you get moving, settle in, and build fitness without needing to smash yourself. We’ll row for 21 minutes at a comfortable low intensity, then finish with a 4 minute cool down.Today’s focus is on making the stroke feel simple: sitting well, connecting through the feet, relaxing the hands, and finding a steady rhythm you can actually maintain. I also talk about why showing up matters, even on the days when your brain tries to talk you out of it.🚣 Today’s EXR course is Rod Eyot Loop.⏱️ The workout is 25 minutes long. The full video is longer because there’s an optional stretching section and post-row chat afterwards. Stay for it if you can, but if you’re short on time, you can finish after the cool down.This workout is ideal if you want to:✅ Get fitter without going flat out ✅ Build a consistent rowing habit ✅ Row when motivation is low ✅ Improve your technique without overthinking it ✅ Feel better after 25 minutes on the rowing machineWhether you’re on a Concept2, RowErg, or another rowing machine, press play and row along with me.⚠️ Please make sure you’re healthy enough to exercise before taking part. If you have medical concerns, injuries, or health conditions, speak to a qualified healthcare professional first. Stop if you feel pain, dizziness, or unwell.CHAPTERS 00:00 Welcome & Workout Overview 01:11 Rowing Machine Setup & Technique 02:58 Start Rowing 23:07 Cool Down 28:58 Optional Stretching & Post-Row Chat 40:30 Final Thoughts🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!!Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Need a rowing workout that helps you switch off for a while? This 25 minute follow along rowing workout is all about settling into a comfortable rhythm, enjoying the movement, and building fitness one stroke at a time.No pressure.No complicated targets.No expectation to empty the tank.Just 21 minutes of steady rowing, followed by a 4 minute cool down, designed to help you move, relax and get fitter.Along the way, I talk about keeping things simple, finding your own rhythm, and why the most important part of any RowAlong workout isn't what I say — it's the effort you put into your own rowing machine.🚣 Today's row takes place on the EXR Henley Homecoming course. If you use EXR, load it up and row the course with me. Otherwise, simply follow along here on the RowAlong podcast.⏱️ The rowing workout itself is 25 minutes long. The video is longer because it includes an optional stretching section and post-row chat afterwards. If you're short on time, finish after the cool down. If you'd like to improve recovery, mobility and flexibility, stay and stretch with me.This workout is perfect if you want to:✅ Get fitter without feeling exhausted✅ Build a consistent rowing habit✅ Enjoy low-impact cardio exercise✅ Improve your rowing through repetition✅ Take 25 minutes for yourselfWhether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.CHAPTERS00:00 Welcome & Workout Overview01:19 Rowing Machine Setup03:45 Start Rowing24:45 Cool Down28:50 Optional Stretching & Post-Row Chat42:19 Final Thoughts & Goodbye🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Need a break from workouts that leave you exhausted? This 25 minute follow along rowing workout is all about moving, relaxing and getting fitter at a comfortable pace. No pressure. No all-out efforts. Just quality rowing that helps build fitness while leaving you feeling good afterwards.Today's workout includes 21 minutes of steady rowing followed by a 4 minute cool down. Along the way, I talk about keeping rowing technique simple, focusing on a few key fundamentals and letting the rowing stroke fall naturally into place.🚣 Today's row takes place on the EXR Coldplain Loop course, which you'll see playing in the background throughout the session.⏱️ IMPORTANT: The rowing workout itself is 25 minutes long. The full video runs longer because it includes an optional stretching session and post-row chat afterwards. If you're short on time, you can finish after the cool down. If you'd like to improve recovery and flexibility, stay for the stretch.This workout is ideal if you want to:✅ Get fitter without exhausting yourself✅ Improve rowing technique naturally✅ Build consistency on your rowing machine✅ Burn calories with low-impact exercise✅ Enjoy your workouts rather than survive themWhether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly follow along rowing workout, jump on your machine and let's get moving.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.CHAPTERS00:00 Row, Relax & Get Fitter00:50 Rowing Machine Setup & Technique03:43 Start Rowing24:10 Cool Down28:27 Optional Stretching & Post-Row Chat41:58 Final Thoughts🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Want to get fitter without feeling wiped out afterwards?This 25-minute RowAlong session is all about easy fitness and efficient rowing. We'll spend 21 minutes rowing at a comfortable pace before a 4-minute cool down and stretch, while focusing on simple technique cues that can help you row more effectively without rowing harder.Today's key ideas include posture, body angle, connection through the stroke, relaxed grip, and how small improvements in technique can lead to surprisingly big improvements in pace and efficiency.Perfect if you're looking to:✅ Build aerobic fitness✅ Improve rowing technique✅ Burn calories without high intensity intervals✅ Develop consistency on your rowing machine✅ Get a little bit better every dayWhether you're rowing on a Concept2, another rowing machine, or simply want a guided follow-along workout, settle in and let's get some quality work done.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.CHAPTERS00:00 Welcome & Workout Overview00:54 Set Up Your Rowing Machine02:15 Start Rowing23:20 Cool Down28:32 Stretching45:00 Wrap Up🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Looking for a rowing workout that helps you get fitter without leaving you exhausted?This 25-minute rowing machine workout combines 21 minutes of low-intensity rowing with a 4-minute cool down, making it ideal for building aerobic fitness, improving rowing technique, burning calories, and creating a workout habit you can stick to.Whether you're rowing on a Concept2, another rowing machine, or simply want a follow-along workout that keeps things straightforward, this session is all about steady effort, good rhythm, and consistent progress.Why this workout works:✅ Builds aerobic base fitness✅ Improves rowing technique and stroke consistency✅ Easy to recover from so you can train again tomorrow✅ Great for weight loss and general fitness✅ Perfect for beginners and experienced rowers alike✅ Includes warm-up guidance, workout, cool down, and stretchingRow at your own pace, but if you'd like a target, follow my stroke rate and settle into a comfortable rhythm. The goal today isn't to empty the tank—it's to put quality work into your fitness bank.⚠️ Please make sure you're healthy enough for exercise before taking part in this workout. If you have any medical concerns, injuries, or health conditions, consult an appropriate healthcare professional before exercising. Always stop if you feel pain, dizziness, or unwell.CHAPTERS00:00 Welcome & Workout Overview01:04 Set Up Your Rowing Machine05:47 Start Rowing23:42 Cool Down27:46 Post-Workout Stretching43:20 Wrap Up🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Some days your body tells you to push. Today, it's telling you to ease back — and that's exactly where the real gains live.This 25-minute follow along rowing workout keeps the intensity low and the stroke rate relaxed. 21 minutes of easy rowing at a 5/10 effort, then a 4-minute cool down. No pace targets. No ego. Just steady, sustainable work that builds your aerobic engine without emptying the tank.Peter asked what happens after six months of these sessions. The answer: around 30,000 calories burned. Roughly 10 pounds of fat. Technique that actually sticks. And rowing that stops feeling like punishment and starts feeling like something you want to come back to.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

Build better cardio without emptying the tank. This 25-minute follow along rowing workout uses low intensity, steady-state rowing to strengthen your aerobic base — the kind of training that leaves you energised, not wrecked.Too many rowers spend every session chasing pace. But the real fitness gains come from the sessions most people skip: the easy ones. The ones where you hold a 5/10 effort, stay in control, and let your body adapt at its own speed.21 minutes of low intensity rowing at a relaxed stroke rate. 4-minute cool down. A gradual build-up that teaches you to hold steady effort without drifting into race mode. You'll finish feeling better than when you started — and ready to row again tomorrow.🚣 Follow along rowing workouts drop every weekday — subscribe   and never miss one.💬 What's your go-to pace when nobody's watching? Drop it below.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

You showed up today. That's already the hardest part done.This session is 21 minutes of easy, relaxed rowing — a gentle build-up to lock in your form, and a proper full-body stretch to finish. No pace targets. No demands. Just moving well and feeling good because you chose to be here.You're getting better every time you sit on the machine. Not because anyone's pushing you — because you keep turning up. That quiet consistency is worth more than any split time.⏱️ CHAPTERS0:00 You're Here — That's Everything0:23 Setting Drag Factor — Feel Connected, Not Fighting0:41 Seat Position — Sit Forward, Stay Primed0:57 Foot Stretcher Height — Shin Vertical, Feet Comfortable1:19 Handle Grip — Loose, Wide, Controlled1:26 Setup Complete — A Very Gentle Start1:47 Workout Begins — Just Moving Through the Motions4:28 Legs Only Drill — Locking In Your Positions7:09 Finding Your Rhythm — Consistency Over Intensity24:25 Cool Down — 4 Minutes Easy35:15 Full-Body Stretch — Hands, Shoulders, Hamstrings39:06 That's It — Row Your Way, Every DayFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

You know the difference between needing rest and just needing a reason to start. You've learned when to push and when to ease off. That instinct is already there — this session is just about giving yourself permission to use it. Close your eyes for the first few strokes. Feel where you are today. Trust what you find. Then row to that, not to a number on a screen. 21 minutes of easy, low intensity rowing plus a 4-minute cool down. Your pace. Your effort. Your call.⏱️ CHAPTERS0:00 Intro0:40 Machine Setup — Resistance, Seat & Feet1:18 Workout Begins2:30 Checking In — Energy Levels & Niggles5:12 Eyes Closed Rowing — Feel It, Don't Pace It8:00 Lat Engagement & Learning Your Patterns11:48 Why Training Harder Isn't Training Better14:30 Finding Balance Between Training & Life16:00 The People Who Support Your Training19:00 When Life Changes — Adapting Your Fitness22:00 Cooldown — Four Minutes Easy25:00 Wrap — Keep Showing Up, Your WayFind more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.

June 1: Row easy, burn around 250 calories, and quietly sort out your technique — all before breakfast. 21 minutes of low intensity, low stroke rate rowing plus a 4-minute cool down. No targets. No pressure. Just a good reason to feel great about your day before it's properly started.This session covers everything from setting up your machine to arms, posture, tilt and leg drive — and towards the end, we talk about *why* you actually train. Performance goals, vanity, desk jobs, middle age... it's all fair game.Row at whatever pace works for you. Any rowing machine. Any level.⏱️ CHAPTERS0:00 What to Expect From This Workout0:37 Setting Up Your Machine — Resistance, Seat & Feet1:41 Let's Row — Workout Begins3:35 Technique: Arms Straight, Drive Clean4:13 Technique: Posture, Tilt & Swing7:03 Stroke Rate & Finding Your Flow10:16 Leg Drive — Pushing the Machine Away22:41 Cool Down — 4 Minutes Easy ⚠️ verify this timestamp30:00 Why Do You Train? (Performance vs Vanity)---🚣 Row along every weekday — workouts uploaded daily.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @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. Hosted on Acast. See acast.com/privacy for more information.