Join me for this easy 25-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 I continue my "origin story"—chapter four: how the field hockey boys changed my look, how I met Julie in the Tunnel nightclub with a spotlight moment, and why I'm slowly getting larger after giving up squash at that time of my life.

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.

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: the secret sauce of sitting up as your arms come away — it resets your posture for the entire stroke ✅ Machine setup: drag factor 130, sitting forward on the seat, foot stretcher height ✅ Chapter four of my origin story: cutting off the long rocker hair for the field hockey boys, the nightclub moment that changed everything (PVE "7 Days in One Week" was playing), and why Julie's opening line was "It took you long enough"

The backdrop today is EXR's Expedition route. Free trial at exrgame.com — use code RA26 for 15% off (I get 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!

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

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