Easy rowing workout, 25 minutes, low intensity — the kind that actually builds your fitness base. Monday morning company while you row at a conversational pace around 20 strokes per minute. This isn't a throwaway session. Consistent easy rowing beats occasional max-effort workouts every time.

I'm rowing 5K every day throughout 2026 and you're welcome to join me. The "5K" is just a catchy title — what matters is getting 22-25 minutes of rowing in your body. Finish before me? Cool down. Need more time? I keep chatting. It's about the time on the machine, not the distance.

The workout:

5,000 meters at easy, conversational pace

Around 19-20 strokes per minute

Takes approximately 22 minutes + cooldown

Zone 2 intensity — building fitness without burnout

What you'll get:

✅ Solid cardio that builds your engine instead of wrecking you

✅ Full technique breakdown: handle to sternum, arms away first, sit up, tilt forwards, push with your feet

✅ Machine setup: drag factor, seat position (sit forward!), foot plate height

✅ My origin story continues: how video editing at Rathbone Training led to Cardonaldl College, meeting Julie while she studied law, thinking "I need to step up if I want to keep this girl," working at Fairline making corporate TV, going freelance, joining the BBC, and eventually working on a Horizon

The backdrop today is EXR's Henley Homecoming course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at whatever pace works for you. Some of you will finish before me, some after. The point is just to show up and row.

Pro tip: Start rowing during my intro if you need extra time for your 5K!

Follow along with me for stroke rate and company. You should be able to talk the whole way through — I definitely could!

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout #exrgame

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