July 10: You're rowing. But are you rowing with power? Some folks try to go faster by moving faster — increasing stroke rate, but not increasing the spin of the flywheel, working harder - but not increasing pace. That's not how speed is made. Speed comes from your legs. And the moment that clicks, everything changes.

Rise, stand, Jump. When you think about coming out of a squat slowly, that's a "Rise" - a light press of your feet. When you jump out of a squat, that's full power. When you STAND up fast enough to go onto your toes - that's the middle ground. Try this off the machine. Then try it ON the machine.

This is your 25-minute low intensity indoor rowing workout — low stroke rate, technique coaching, and a proper 4-minute cool down. We'll row together at a steady pace while I walk you through exactly how power moves through your body: legs first, swinging through the back, finishing through the arms. The full sequence. And you'll feel the difference mid-stroke.

I also talk about why two rowers at the same stroke rate can be moving at completely different speeds — and what separates them. Plus: a conversation near the end about finding the right coach for your body. Because the person on screen needs to click with the person on the machine. I'll tell you why that matters more than any programme or plan.

📌 Chapters: 0:00 — Welcome & Today's Session 1:02 — Resistance, Seat Position & Posture 1:37 — Foot Stretcher Height & Lower Back 3:01 — Handle Grip & We Row 7:01 — Legs First: Where Your Power Really Comes From 8:01 — The Recovery: Arms, Tilt, Then Knees 9:03 — Turning On Your Core (The Right Way) 13:19 — Why Stroke Rate Isn't the Answer 14:09 — Push Harder, Not Faster 15:01 — Finding the Balance: Power, Rate & Fitness 28:03 — When Technique Becomes a Force Multiplier 31:00 — Cool Down & Full Stretch 42:30 — Finding the Coach Who Clicks With You

🚣 I'm a certified indoor rowing coach making follow along rowing workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row with you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

July 9: Most fitness goals don't fail for lack of effort. They fail because the effort never becomes a habit. This is your 25-minute indoor rowing workout, low intensity, low stroke rate, with full technique coaching — and a rowing machine follow along session you can build your day around.

21 minutes of rowing from a gentle warm-up through to cruise pace. A 4-minute cool down. A proper stretch. And by the end, I talk about why making this a daily routine is the most important fitness decision you'll make — more than any single workout, any split, any programme.

Today's technique section goes deep on the full stroke: posture and how it secretly controls your reach, the timing of feet and hands to transfer leg power without losing it, loading the back like a spring and releasing it at exactly the right moment, where your elbows should be and when, finish height, and handle release. The kind of coaching that makes every stroke feel different — and better — the moment it clicks.

I'll also share why routine removes decisions (and why that matters more than motivation), and tell you about doing push-ups when I'm supposed to be working. Good company for 25 minutes.

📌 Chapters:

0:00 — Welcome & How This Works

1:02 — Setting Up: Resistance, Seat & Posture

2:27 — Foot Stretcher Height & Handle Grip

3:48 — Let's Row — Building Into Your Pace

4:10 — Technique: Timing, Connection & The Drive

7:48 — Why Your Legs Need to Lead

9:12 — Loading the Back: The Hidden Power Source

13:14 — Arms Straight, Arms Relaxed

15:46 — The Whole Stroke in Plain English

17:27 — Finish Height & Handle Release

31:13 — Why Routine Beats Motivation Every Time

40:26 — Making Rowing Part of Your Day

41:01 — The Life Hacks That Keep It Going

42:08 — See You Tomorrow

🚣 I'm a certified indoor rowing coach making follow along rowing workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes.

Whatever machine you're on, I'll row alongside you.Subscribe and row with me every day.

Don't Row Alone — Row Along.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

WEBSITE: https://www.rowalong.com

#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout

#RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachine

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Nothing spoils a good rowing workout like chasing numbers. Turn off your targeting computer, trust your instincts and RowAlong with me. Today's 25-minute indoor rowing follow along workout is entirely data-free — no heart rate, no pace, no stroke rate. Just you, the machine, and how it feels.

No monitor. No watch. No chest strap. I've covered the screen, put the phone face down, and we're going entirely on feel for 21 minutes. Because sometimes the data becomes the thing you're rowing for — and the rowing gets forgotten. The tail starts wagging the dog. Numbers that were meant to help start to tense you up, constrain you, push you into chasing targets that have nothing to do with how your body is actually moving today.

Rowing by feel fixes that. It builds your internal clock. It teaches your body to find the stroke, not the number. And — as I find out live around the 15-minute mark — you might be going faster than you thought.

Along the way I'll walk you through the full technique: catch position, shins vertical, the forward tilt, the drive sequence, arms away, recovery overlap, and why the recovery should flow rather than happen in "Lego bricks." I'll also get into foot stretcher height, grip width, and what your heels coming up is actually telling you.

Come and row by feel. It's a revelation.

📌 Chapters: 0:00 — Welcome & What Data-Free Actually Means 1:19 — Setting Up Your Machine 1:53 — Foot Stretcher Height & Rowing in Socks 3:05 — Handle Grip 3:44 — Let's Row — Building Into Your Pace 4:10 — Technique: Connecting Your Feet to the Drive 7:24 — The Recovery — Flow, Not Lego Bricks 14:06 — The Drive Phase: Legs First, Always 15:29 — The Data-Free Revelation (Live) 24:44 — Cool Down Row 28:44 — Stretch & Recover

🚣 I'm a certified indoor rowing coach making follow along workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes.

Whatever machine you're on, I'll row alongside you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

A 25-minute follow along rowing machine workout built around low rate, low intensity rowing — and more technique coaching than most people get in a month. This is the session that quietly fixes everything else.

I'll walk you through the full stroke from the ground up — feet to handle, catch position, drive phase, how to open your hips and swing through at the right moment, where your arms should be and when, and why your core switches on with something as simple as making a noise. Not a list of corrections. A rowing stroke, built piece by piece while we're actually moving.

We'll spend the first few minutes getting your machine dialled in — resistance, seat position, foot stretcher height, grip — so you're working with your body, not against it. Then 21 minutes of calm, purposeful rowing. Then a cool down, and a proper stretch to finish.

Along the way I'll tell you the origin story of how RowAlong actually started, get into a fairly passionate discussion about a well-known fitness YouTuber and his views on technique, and share why I think that attitude is exactly what's wrong with a lot of online fitness content.

Good technique. Good rowing. Good company.

📌 Chapters:

0:00 — Welcome & Why I Started Making These

0:55 — Setting Up Your Machine

2:53 — Let's Row — Building Into Your Pace

3:15 — Technique: The Full Stroke, Step by Step

11:02 — Why Technique Matters (And a Word About YouTube)

24:22 — Cool Down Row

28:42 — Hamstring & Glute Stretch

31:50 — Quad & Shoulder Stretch

43:13 — See You Tomorrow

🚣 I'm a certified indoor rowing coach making follow along workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row alongside you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

Works on Concept2, WaterRower, NordicTrack, and more.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

WEBSITE: https://www.rowalong.com

#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout

#RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachine

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Your 25-minute follow along rowing workout is here — indoor rowing, low intensity, low rate, and real technique coaching. I know. These are the workouts that get skipped. Too easy, people say — give me the hard stuff. But you wouldn't build a roof before the foundations.

These steady, calm, low-rate rowing sessions are exactly where your real fitness gets made. The base that everything else is built on. This is the foundation fitness session that makes everything else feel easier.

Today: 21 minutes of rowing, building from very easy up to cruise pace, with a 4-minute cool down and a stretch to finish you off properly. Along the way I'll walk you through your technique, we'll chat about the Merach rowing machine, I'll tell you about getting on the bike this weekend, what's for dinner, and I'll share a few honest thoughts on why so much of what's online seems more interested in taking your money than actually helping you.

Good company for 25 minutes. Come and row.

📌 Chapters: 0:00 — Welcome & Why Low Rate Rowing Matters 04:43 — Let's Row — Building Into Your Pace 11:53 — Rowing Machine Chat: The Merach R50 18:41 — Cross Training — Getting on the Bike 24:54 — Winding Down 25:42 — Cool Down Row 30:01 — Stretch & Recover 35:50 — The Internet, Honesty & Why I Do This

🚣 New to RowAlong? I'm a certified indoor rowing coach making follow along workouts for every kind of rower — complete beginners, experienced athletes, home gym users, gym regulars. Whatever machine you're on, I'll row alongside you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

Works on Concept2, WaterRower, NordicTrack, and more.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

WEBSITE: https://www.rowalong.com

#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout

#RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachine

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

July 3: Everyone will tell you: never row at lever 10. They're probably rowing on a clean machine.

At lever 10 on a dirty Concept2, the drag factor drops!! Almost identical to what I rowed yesterday at minimum setting. So before you listen to the angry experienced rower at the gym: check the drag factor number, not the lever position.

Row Along with me as I row the full 21 minutes with the lever at maximum — drag factor around 220 on my clean machine. Same pace. Same stroke rate as yesterday.

Where yesterday was a cardio challenge in disguise, today is a muscle

workout. Shoulders, hamstrings, the full drive — working at a 7 out of 10

muscular effort from the first stroke. The cardio load is a LOT less.

The technique coaching stays woven throughout: posture, foot plate height,

handle grip, the drive sequence, and why maximum drag lets you get away with

things that minimum drag absolutely punishes. We also talk about finding your

"Baby Bear" — the drag factor that taxes both your muscles and your

cardiovascular system equally. Usually somewhere between 110 and 150.

For most people, closer to 130.

Also: Alex, who showed up when he wasn't feeling it. A brand new rower

who completed a 40-minute interval session first time out. And what

learning to drive has to do with finally feeling in control of a

rowing stroke.

No shouting. No beasting. Just 21 minutes of pulling lever 10 —

and actually understanding what it's doing.

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

Bail out any time — even 10 minutes of this is worth showing up for.

Don't Row Alone — Row Along.

00:00 Welcome – Two Days, Two Extremes

00:08 Yesterday: Minimum Drag Recap

01:06 Today: Lever All the Way to 10

01:43 The Dirty Machine Revelation

02:01 Posture – The Slump Reset

03:08 Foot Plate Settings

04:34 The Row Begins – 20 spm, Max Drag

05:03 What 220 Drag Factor Actually Feels Like

07:30 Muscles vs. Cardio – The Real-Time Difference

12:00 Baby Bear: Finding YOUR Drag Factor

17:00 The Driving Analogy – When You Finally Take Control

21:00 Alex, A New Rower & Community Wins

24:00 Cool Down & Stretch

27:00 Tomorrow's Conclusion

Works on Concept2, WaterRower, NordicTrack, and more.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

WEBSITE: https://www.rowalong.com

#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout

#RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachine

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Same pace. Same stroke rate. Lower drag than almost anyone uses. And my heart rate was higher — which tells you everything you need to know about who's actually doing the work.

Today I row the entire session with the Concept2 drag factor set to its

lowest setting — around 90. Not because it's easier to row at a specific pace. Because it proves something: the machine isn't the engine. You are.

I walk you through full setup from the start — posture, foot stretcher

height, handle grip, and why I'm rowing strapless today. Then we get into

the stroke itself: core engagement (there's a sound you can make that

switches it on immediately), the leg drive sequence, back swing timing,

the finish, and the recovery phase where most people quietly fall apart

and don't know it.

I also get into power profile — the "boom" connection from feet to

hands that either happens or it doesn't, and how to make it happen

consistently.

And during the stretches — a gentle rant about CrossFit rowing that may

have caused me to shed a single tear. Plus knife accidents. Reading habits.

And a birthday that involved balloons, handwritten memory notes, and one

of those moments that makes you realise how lucky you are.

Tomorrow: I do the whole thing again — drag factor at 10. Same pace.

Same stroke rate. Different universe.

Low intensity. Full coaching. Any rowing machine welcome.

Bail out any time — even 10 minutes of this is worth showing up for.

🎧 Some people just listen. I don't judge.

Don't Row Alone — Row Along.

00:00 Welcome & The Drag Factor Experiment

00:12 Setup – Lowest Drag (Concept2 ~90)

00:58 Posture

01:45 Foot Stretcher Height

02:27 Handle Grip

02:37 The Row Begins

05:37 Core Engagement – How to Switch It On

07:30 Leg Drive & Quad Connection

08:22 Back Swing, Arms & The Finish

09:33 The Recovery Phase

14:58 Power Profile – Feet to Hands

26:19 CrossFit Rowing & A Single Tear

34:13 Knives, Reading & Life Hazards

38:46 A Birthday Worth Remembering

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

WEBSITE: https://www.rowalong.com

#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout

#RowingTechnique #RowAlong #LowIntensityRowing #RowingMachine #EasyWorkout

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

July 1: 21 minutes of easy rowing — and it turns out that easy IS the cheat code.  Better form, better health, and you barely feel like you're trying. Any rowing machine welcome.

This is the workout I do every single morning. Low intensity, low stroke 

rate, with full technique coaching woven in throughout — not shouted at you, 

just explained while I row. Because here's the thing: easy intensity means 

you actually have the headspace to feel what your body is doing. And that's 

where the real improvement happens.

Today I cover the full stroke from catch to finish: foot plate setup, 

posture, the timing between your feet and hands, the drive sequence (legs, 

back, arms — in that order, always), handle height at the finish, elbow 

position, the recovery phase, a drill for hands-before-knees, and the snake 

breath for core engagement. It sounds like a lot. It really isn't. That's 

the whole point.

I also talk about my full training day — what I actually do from morning to 

evening as someone over 50 who cares about staying strong without destroying 

himself.

And during the stretching, a podcast episode on climate change turned into 

one of the most unexpectedly useful frameworks I've heard for making 

decisions under uncertainty. Squares, rectangles, hip flexors. It all 

connects. Trust me.

No shouting. No beasting. Just 45 minutes of better rowing and better 

company.

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

Bail out any time — even 10 minutes of this is worth your time.

🎧 Some people just listen. I don't judge.

Don't Row Alone — Row Along.

00:00 Welcome & The Cheat Code

01:54 Getting Set Up

04:01 The Row Begins

05:12 Technique: The Catch & Drive

10:11 Technique: The Finish & Elbows

15:12 Technique: The Recovery

22:01 Drill: Hands Before Knees

25:35 Core Engagement – The Snake Breath

26:06 My Training Day

29:33 Cool Down & Stretching

38:03 A Podcast About Climate Change (Stay With Me)

44:51 Closing Thoughts

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what's your why?

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

WEBSITE: https://www.rowalong.com

#RowingWorkout #IndoorRowing #RowingTechnique #FollowAlongWorkout 

#RowingForBeginners #RowingMachine #EasyWorkout #LowIntensityWorkout 

#RowAlong #FitnessCheatCode

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

Come and row 21 minutes with me. Low intensity. Low stroke rate. Coaching woven in throughout — not shouted at you between gasps for air, but dropped in gently while we row together.

Today, after a comment from Will, I'm back in socks, which turns out to be one of the best ways to actually feel your foot placement — and once you feel it, you can't unfeel it.

I cover the small things that make the biggest difference: where your feet sit on the footplate, what your wrists should be doing (and what they probably are doing), the shoulder blade moment that most people rush past, and the arm sequence that makes the recovery feel almost effortless once you've got it.

And yes — I talk.

This week: my cousin Jo has just left after five days that completely lit

up the house. I've only met her seven times in my life and we've never once run out of things to say. I talk about her cycling the Hebridean Way, about family, and about the people in your life who make you feel more like yourself — and the ones who quietly don't.

I also talk about Jaime's swimming competition and what it actually means to race well (it's not what you think), and a parking attendant who had absolutely no business being in customer-facing work.

No shouting. No beasting. Just 21 minutes of better rowing and better

company.

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

Bail out at any point — the technique is worth it even if you only stay

for 10 minutes.

🎧 Some people just listen. I don't judge.

Don't Row Alone — Row Along.

00:00 Welcome & Getting Set Up

02:29 The Row Begins

03:17 Technique: Foot Placement & Leg Drive

08:25 Technique: Arms, Wrists & Back

15:32 Life & Chat

17:22 Jo & the Hebridean Way

23:11 Jaime's Swimming at the Scottish Nationals

24:00 Cool Down

27:15 The Parking Attendant

28:28 Stretching

41:55 Closing Thoughts

#RowingWorkout #LowIntensityRowing #RowingTechnique #IndoorRowing

#FollowAlongWorkout #RowingMachine #RowAlong

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.

June 29: Row Along with this indoor rowing workout while I talk to Jo - who just cycled 350km The Hebridean Way, through 10 Scottish islands — solo, camping, ending at ancient standing stones on the summer solstice. Now she's rowing with me.

This is a 21 minute Zone 2 indoor rowing workout — low effort, comfortable pace, proper technique. Today it's also a conversation. Row along while we hear how Jo did it, why she almost didn't, and what she'd do differently.

Along the way, a few technique cues to keep your stroke clean:

✅ Foot strap setup — balls of your feet, not your toes

✅ Avoiding over-compression at the catch

✅ Letting the handle clear the knees

✅ Relaxed arms and a better handle path

✅ Stroke rate vs effort — and how you can row at a higher rate and still keep it Zone 2

Get on your rowing machine. You're not rowing alone today.

Jo's rowing on my Concept2 - but I'm on the Merach Aura. I prefer the Concept2 in all honesty, but I still got a good workout on the Merach - even if the monitor is rubbish.

If you're interested in Merach machines - the R50, The R50 Aura, and my choice, the R50 Pro, here's some referral links to check them out:

10% promo code for R50 PRO: JOHN10MR

https://www.amazon.co.uk/MERACH-Resistance-Adjustable-Performance-Professional/dp/B0DRSB189M/

https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers)

Use Code John10

https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers)

Use Code John8

⏱ CHAPTERS

00:00 Welcome & Meet Jo

00:20 My First Ever Dual RowAlong

01:08 Today’s Low Intensity Chat Workout

01:45 Foot Strap Setup

02:08 Merach R50 Aura & Setup Chat

02:30 Start Your Zone 2 Workout

02:38 Row Starts

02:59 Seat Tape & Over-Compression

03:32 Technique Cue: Lead With The Arms

04:05 Relaxed Arms & Handle Path

04:48 Handle Past The Knees

06:00 Chain Height Cue

06:30 Jo’s Hebridean Way Trip

06:59 Getting Into Bikepacking

07:54 The 800km Ontario Ride

08:42 Solo Riding & Empowerment

09:34 Did Jo Feel Unsafe?

10:05 The Loneliness Challenge

10:55 350km Over Seven Days

11:33 Camping, Pods & Horizontal Rain

12:05 From Oban To Barra

13:05 Causeways, Ferries & Island Roads

14:28 The Butt Of Lewis

14:59 Viking Story Time

16:17 Summer Solstice & Callanish Stones

17:18 John’s Lighthouse Fact

18:39 Packing Light For Bikepacking

19:21 Jo’s Gravel Bike

19:56 Bike Bags & Minimal Kit

20:54 Bib Shorts & Rain Jacket

22:01 Hebrides Weather & Tailwinds

23:00 Turquoise Beaches

23:21 Row Ends / Distance Check

24:01 Stroke Rate, Power & Zone 2

25:07 Quick Stretch Begins

25:34 Glutes Or Hips?

26:06 Post-Row Chat

26:54 Jo’s Takeaway: Challenge Yourself

28:28 Everything Is Fixable

30:17 What’s Next?

31:03 Final RowAlong Reminder

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

💬 Drop a comment — what’s something you’d like to challenge yourself to try?

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

WEBSITE: https://www.rowalong.com

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.