Row along with me for 25 minutes — low intensity, 18–21 strokes per minute, 5K with a 1K cool-down. Exactly the kind of session that's always the right answer.

I start with a full machine setup — drag factor, seat position, feet, handle grip — so whether you're new to the erg or just want a quick reminder, you're sorted before we even push off. Then we row. Nice and easy, no pressure, good company.

I had a bit of an energy-dump weekend — did too much, didn't recover enough — so today is all about easing back in and listening to what my body wants to do. And what comes out of that is a thought I keep coming back to: if you ever sit down on the rowing machine and wonder what you should do today, a low-intensity 20–30 minute row is almost always the right answer. I explain why, and it might just become your default too.

Along the way I get into boredom on the rowing machine — why I no longer use that word — and somewhere around the 40-minute mark I end up telling a story involving Paul Daniels, Debbie McGee, and why I'll never compete with Shane from Dark Horse for an audience. It makes sense in context. Honest.

This one's part of the daily RowAlong Club playlist — come back tomorrow and we'll do it all again.

CHAPTERS 0:00 Intro 0:43 Machine Setup 2:09 Into the Row 2:26 Recovering After an Energy Dump Weekend 8:44 Why Low Intensity Is Always the Right Call 40:56 Paul Daniels, Shane, and the Rowing Audience Question 43:35 Finding Your Special Purpose

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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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