Today's row is another low intensity 5k plus 1k cool down — around 26 minutes in total. Row along at whatever pace suits you, match my stroke rate if you like, or just use the session as your anchor for the morning.

Before we get going I cover something I get asked about more than you'd think: what should your monitor actually be set to? Pace, watts or calories? I go through why most training plans default to pace per 500 metres, what CrossFit boxes do differently with calories, and why for general rowing the honest answer is — it doesn't matter as much as you think.

At around seven minutes I do a full technique walkthrough, working through the whole stroke from the finish position forward. I cover handle relaxation on the recovery, why letting your hands drop slightly beats trying to stay perfectly flat, the forward tilt sequence before you bend your knees, shin angle at the catch, core bracing, and how the arm pull should be the last thing that happens — not the first.

And in the cool down I have a bit of a rant about clickbait fitness content, VidIQ title suggestions, and why I'm not going to start calling every workout a guaranteed fat-torching session. I'm not that guy.

CHAPTERS

0:00 Intro & machine setup

2:00 Still on calories — rolling with it again

4:19 Pace, watts or calories — which should you use?

8:35 Full technique walkthrough

28:00 Cool down & stretching

33:44 Why I won't chase the algorithm

🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

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⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.

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