May 20: The most important rowing machine workout you're probably not doing. This 25-minute low intensity row builds the foundation all your fitness sits on — better fat burning, sharper technique, stronger mitochondria — at just 5 out of 10 effort. Easy row, big gains. Row Along with me.

It starts off with going through the range of motion and technique for the first 10 minutes, and then I get into talking Rowing Apps, sorted into Loggers (ErgData, ErgZone), Visual (EXR, ImmersU Row), and Coaching (Asensei, MyRow) — more about why you use them, than specific recommendations.

👇 More low intensity rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

0:00 Welcome & Machine Setup

0:41 Drag Factor & Foot Placement

1:41 Handle Grip

2:05 The Row Begins

3:17 Handle Movement & Pulling at the Back

4:17 Posture — Sit Up, Tilt, Reset

6:14 Forward Tilt During the Drive

7:15 Braced Core Technique

8:15 Leg Timing at the Back of the Stroke

9:21 Legs, Body, Arms — The Sequence

9:32 Recovery Phase — Handle First

10:04 Handle Finish Height

12:28 Wrists Flat, Elbows Slightly Out

13:10 Rowing Apps — The Three Categories

13:31 Loggers (ErgData, ErgZone)

14:25 Visual Apps (XR, ImmersiU Row, MyWhoosh)

15:18 Coaching Apps (Asensei, MyRow)

15:51 Data Logging & Integration (Strava, Apple Health)

17:08 Don't Let Apps Steal Your Rowing Joy

19:48 App Compatibility Across Machines

23:07 Cool-Down

27:45 Hamstring Stretch

28:50 Glute Stretch

31:24 Quad Stretch

32:51 Hip Flexor Stretch

34:57 Forearm Stretch

35:27 Shoulder Stretch

36:12 Split Time — What It Means

Don't Row Alone, Row Along 🚣

⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme.

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