Join me for this easy 22-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while continue my "secret origin story"—how I went from bunking off school to winning gold medals.

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

5,000 meters at an easy, conversational pace

Around 19-20 strokes per minute

Takes approximately 21-22 minutes + Cooldown

Zone 2 intensity — low and steady

What you'll get:

✅ Easy cardio on your rowing machine — no pressure, just company and a good story

✅ Technique reminders: the handle release sequence, why arms stay straight, pushing with your legs not pulling with your arms

✅ Machine setup tips: drag factor, sitting forward on the seat, and why your foot strap position matters more than you think

✅ Chapter two of my origin story — from pudgy biscuit-eating kid to competitive squash player, and why finding something you actually enjoy is the real secret

The backdrop today is EXR's Cold Plane Loop course. Free trial at exrgame.com — use code RA26 for 15% off (John gets nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

Follow along for stroke rate and technique cues. You should be able to talk most of the way through — I sure could!

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

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