RowAlong – Indoor Rowing Machine Workouts

This 25 minute follow along rowing workout helps you build better rowing technique, smoother power transfer and steady aerobic fitness by learning how to make the whole stroke flow together.

👉 Full RowAlong Daily Workout playlist:

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

Today’s session is 21 minutes of low-intensity rowing followed by a 4 minute cool down.

I start gently, especially after taking a rest day, and use the easier pace to create space for technique work.

The main idea today is simple:

The rowing stroke shouldn’t happen in separate pieces.

Your legs start the power.

Your backswing overlaps that leg drive.

Then your arms finish the stroke.

Done well, those three parts blend together rather than happening as three isolated movements.

That overlap helps keep the force curve smooth and helps the power keep moving through the machine from the catch all the way to the finish.

So whether you’re chasing pace, working on your technique or simply using rowing to build fitness, today’s focus is:

Make the stroke flow.

There’s plenty of the usual randomness too — rest-day thoughts, force curves, DJ sets, questionable geography and a small rant about rowing advice on the internet — but the workout itself stays nice and controlled.

21 min low-intensity rowing

4 min cool down

Low stroke rate

Technique coaching throughout

Focus on smooth power transfer

00:00 Apologies for yesterday

00:28 Today’s workout

01:20 Set your resistance

02:05 Seat position & posture

02:38 Foot stretcher setup

03:42 Handle grip

04:10 Start rowing

06:33 Rest days and listening to your body

09:57 Keeping the row genuinely easy

13:13 Technique time

13:43 Understanding the force curve

16:44 Film yourself rowing

17:09 Check your finish

18:21 Hands away, sit up, tilt

20:00 Connect the leg drive

21:37 Legs and body overlap

22:55 Add the arms to finish

25:10 Cool down

30:26 Stretching

34:05 My problem with “teaser” coaching

35:32 A CrossFit rowing video gets me started

38:22 Legs, body, arms are NOT three separate moves

39:04 Everything finishes together

44:22 Final thoughts

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

#rowingworkout #rowalong #indoorrowing #rowingtechnique #followalongworkout

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.

This 25 minute follow along rowing workout is about getting more from every stroke — whether you’re rowing for fitness, technique, speed, strength or simply to build a healthier routine.

👉 Full RowAlong Daily Workout playlist:

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

Today’s row is 21 minutes at low intensity, followed by a 4 minute cool down, with plenty of technique coaching along the way.

And the big idea is simple:

You get out what you put in.

The rowing machine doesn’t create the workout for you. It gives you the opportunity to put force into it, and the more effectively you connect yourself to the stroke, the more you can get back in pace, fitness and training effect.

That doesn’t mean every row has to be hard.

Quite the opposite.

Today I’m rowing at an easy intensity, but I’m still trying to sit well, connect well and put purposeful pressure through the legs rather than simply going through the motions.

At one point I deliberately back right off and let the stroke go limp — and the pace drops dramatically. Then I put the leg drive back in and the pace comes straight back with it.

That’s the point.

You can make the same 25 minutes count for very different things depending on what you put into it. There is also, admittedly, rather more nonsense than usual today.

The intro goes off the rails fairly quickly, I remove clothing, lose track of what I’m talking about, and later have an argument with my own feet.

So technically it’s still a rowing workout. Mostly.

21 min low-intensity rowing

4 min cool down

Low stroke rate

Technique coaching throughout

Effort adjusted to your own goal

00:00 Possibly the strangest intro yet

00:18 Today’s workout

00:53 Set your resistance

01:15 Seat position & posture

02:15 Apparently I’m taking my clothes off

02:33 Foot stretcher setup

03:38 Handle grip

04:40 Start rowing

05:19 Arms away, sit up

06:07 Sit up onto your sit bones

09:38 Arms away, sit up, tilt

16:20 You get out what you put in

18:46 Reset the stroke

22:25 What happens when you stop putting power in

22:59 You get out what you put in — demonstrated

24:00 The machine doesn’t do it for you

25:41 Cool down

30:20 Stretching

34:11 I start shouting at my feet

35:24 Quad stretch

41:18 Upper-body stretch

49:14 The workout has become an opus

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

#rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout

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.

This 35 minute follow along rowing workout uses a simple 18–20–22–20–18 stroke-rate pyramid to build rhythm, pace control and aerobic fitness. It also doubles as Workout 9 of my 2K Revisited training plan.

👉 Full RowAlong Daily Workout playlist:

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

Today I’m crossing the streams.

If you’re here for the Daily RowAlong Workout, this is a slightly longer session than usual: 35 minutes of continuous rowing with no separate cool down at the end.

If you’re following the 2K Revisited plan, this is Workout 9.

The structure is simple:

7 min @ 18 spm

7 min @ 20 spm

7 min @ 22 spm

7 min @ 20 spm

7 min @ 18 spm

For the 2K plan, start around 2K pace +20 to +24 seconds and let the pace naturally increase as the rate rises.

If you’re here for general fitness, you don’t need to worry about those pace targets at all. Row at an effort that suits you, use the changing stroke rates to explore rhythm and control, and simply get a solid 35 minutes of aerobic work done.

The useful part of this session is feeling how pace can change as the stroke rate changes — without turning every increase in rate into a frantic sprint.

At 18, you have more recovery time.

At 20, the rhythm tightens.

At 22, you add a little more pace and pressure.

Then we work our way back down again.

It’s a good session for learning how stroke rate, recovery speed, power and pace fit together, while still keeping the whole workout controlled.

00:00 One row for two audiences

00:31 Workout structure: 18–20–22–20–18

01:02 Machine setup

01:21 Posture and sit bones

01:38 Foot stretcher setup

02:31 Handle grip

02:59 Start rowing — 18 spm

10:04 Move to 20 spm

11:57 How stroke rate changes recovery time

16:54 Move to 22 spm

17:52 Manage your energy

23:57 Back down to 20 spm

31:00 Back down to 18 spm

35:00 Finish the 35-minute pyramid

40:58 Technique: whole-foot drive and quads

43:24 Daily Row + 2K Revisited wrap-up

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

#rowingworkout #rowalong #indoorrowing #2ktraining #rowingfitness

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.

25 minute rowing workout for indoor rowing fitness, technique and cardio. Follow along on your rowing machine as we row low intensity and focus on one thing at a time to improve your stroke.

In today’s RowAlong Daily Workout, we keep things simple: 21 minutes of low intensity rowing, plus a short cool down, while focusing on one key technical idea at a time. Rather than trying to fix everything at once, this row is about improving your connection to the machine by zoning in on simple cues like arms away, sit up, relaxed fingers, leg connection and continuing power through the finish.

This is ideal if you want a follow along rowing workout that helps with general fitness, cardio, technique and consistency without needing to smash yourself. Whether you row on a Concept2, WaterRower, Aviron, Merach or any indoor rowing machine, just match the effort to your own level and row along with me.

If this is your only session today, you can row it a touch firmer. If it’s part of a bigger training day, keep it nice and relaxed and use it to build fitness, technique and confidence.

Workout format:

• 21 minutes low intensity rowing
• 4 minutes cool down
• Low stroke rate
• Technique focus throughout

Today’s key idea:

Do one thing well.

Instead of overloading yourself with ten technical thoughts, choose one cue, improve it, and let that improvement help the rest of your stroke.

Chapters

0:00 Intro

0:44 Today’s workout format

1:28 How hard to row

2:08 Drag factor and setup

2:24 Sit bones and hip tilt

3:24 Foot stretcher height

4:08 Handle grip

4:32 Start rowing

5:04 Arms away, sit up

7:36 Focus on one thing at a time

9:58 Feel the handle connection

12:57 Leg drive and quad push

16:05 Timing the catch

19:17 Continue power through the stroke

20:50 Power into the finish

25:51 Elbows through vs high finish

30:03 Cool down and stretch

👉 RowAlong website: https://rowalong.com

Health warning:

If you’re new to exercise, returning after a break, or have any medical concerns, please check with a qualified health professional before starting. Row within your own limits, stop if you feel pain, dizziness or unwell, and adjust pace/intensity to suit your fitness level.

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.

Build a stronger, more effective rowing stroke in this 25 minute follow along rowing workout. I’ll show you how to carry power from the leg drive, through the body swing and all the way to the finish.

👉 Full RowAlong Daily Workout playlist:

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

A powerful rowing stroke isn’t just about pushing hard with your legs.

The important bit is what happens after that initial drive.

Today I spend time on how to stay connected to the machine and keep the force going as the legs fade, the body swings and the arms finish the stroke.

If that connection disappears early, you can work hard at the front and still leave useful power behind.

But when the stroke stays connected all the way through, you give yourself a better chance of rowing faster and you involve more of the muscles that make rowing such a useful full-body workout.

So whether you’re chasing performance, improving your rowing technique or simply trying to get the most from your fitness session, today’s cue is simple:

Start the power — then carry it all the way through.

Today is 21 minutes at low intensity followed by a 4 minute cool down, with plenty of time to practise the movement without having to chase pace.

00:00 Welcome & workout overview

00:25 Set your resistance

00:44 Seat position & posture

01:15 Foot stretcher setup

01:50 Handle grip

02:27 Start rowing

06:39 Understanding the force curve

08:17 What happens when the finish fades

09:54 The important part

10:23 Legs, body, arms — and power transfer

12:00 Connect feet to hands

12:42 Keep the power flowing

13:47 Brace against the handle

14:03 Carry the force through the stroke

20:22 Stay connected through the lats

22:17 How much pace can the finish cost?

23:19 Keep the power to the back

23:30 Cool down

25:31 Timing the connection at the front

26:46 Continue the power to the finish

27:09 Why this matters for general fitness too

28:08 Finish-position drill

30:16 Stretching

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

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.

This 25 minute follow along rowing workout works on a Concept2, WaterRower or any rowing machine. Join me for steady indoor rowing, technique coaching and a positive session designed to help you enjoy your rowing and keep building fitness.

👉 Full RowAlong Daily Workout playlist:

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

Some rows are about pace.

Some are about fitness.

And some are about making sure you still want to come back tomorrow.

That’s the idea behind today’s workout.

In this 25 minute RowAlong session, I guide you through a low-intensity rowing workout that’s all about staying connected to the good side of training — the part that helps you feel positive, capable and motivated to keep going. Whether your goal is better fitness, weight loss, improved technique or simply building a routine you can stick to, enjoying the process matters.

This row is for beginners, experienced rowers, and anyone who wants a workout that feels useful without feeling overwhelming. Row along at my pace, go easier, or add a little more pressure if that suits your current level.

If you want to keep improving, one of the best things you can do is protect your enthusiasm for the machine. Keep your rhythm, keep your consistency… and keep your RowJo.

If this helped, please like, subscribe, and share it with anyone who could do with a positive rowing session today.

⚠️ As always, if you feel dizzy, faint, pain, or anything unusual while exercising, stop and seek appropriate medical advice.

#rowalong #rowingworkout #indoorrowing

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.

Use this follow along rowing workout to build fitness, improve rowing technique and keep moving towards your own goals — whether that means a faster 2K, better health, weight loss or simply becoming more consistent.

👉 Full RowAlong Daily Workout playlist:

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

Today’s row starts as a very easy recovery session.

I’m keeping the intensity low, letting the body move, working on technique and making sure I don’t steal energy from the harder training I still have to do later in the day. 0510

But as the row develops, the bigger thought becomes less about pace and more about where you’re trying to get to.

Goals can be useful.

They can also become intimidating.

If the only thing you focus on is how far away the end result feels, it’s very easy to start thinking about all the work still ahead of you instead of the progress you’re making now.

I talk about that from two different angles in today’s row.

For fitness or weight loss, staring at one huge number can make the whole thing feel impossible.

For performance, looking at the gap between where you are now and the time you ultimately want to achieve can do exactly the same thing.

And once you start thinking like that, the goal can become something you fear rather than something that motivates you.

So instead, try to picture yourself where you want to be.

Picture the stronger version of you.

Picture the healthier version.

Picture yourself sitting on the rowing machine ready to hit the time you’ve trained for.

Picture how that feels, what it looks like and what it means to you.

Then use that positive picture to pull yourself through the work required to get there.

Because this isn’t about wishful thinking.

You still have to train.

You still have to make the choices.

You still have to do the work.

But it’s much easier to keep moving forwards when you’re excited by where you’re heading instead of overwhelmed by how far away it seems.

Today’s workout is 21 minutes of low-intensity rowing followed by a 4 minute cool down, with technique coaching, recovery rowing and plenty of thinking time along the way.

So row with me today, keep the effort under control, and think about one thing:

Where are you trying to get to?

Then row towards it.

Workout

21 min low-intensity rowing

4 min cool down

Low stroke rate

Recovery / aerobic focus

Technique and mindset coaching

Chapters

00:00 Welcome & today’s workout

01:45 Set your resistance

02:00 Seat position & posture

03:03 Foot stretcher setup

04:10 Handle grip

04:39 Start rowing

05:00 Keep the effort easy

07:38 Find your rhythm

14:07 Core engagement & connection

20:35 Technique check-in

38:27 Recovery and reflection

41:30 Why you sometimes avoid the hard work

42:28 The danger of focusing on the whole goal

43:42 Performance goals can feel overwhelming too

44:53 Picture yourself where you want to be

46:00 Visualise the outcome positively

46:29 Use that picture to drive the work

47:15 Set the goal — then take the path towards it

48:00 Final thoughts

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

#rowingworkout #rowalong #indoorrowing #rowingmotivation #followalongworkout

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 workout for Concept2, WaterRower, Aviron or almost any rowing machine — low-intensity cardio, technique coaching and a simple way to make regular rowing easier to stick with.

👉 Full RowAlong Daily Workout playlist:

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

Some days you’re ready to train.

Other days, you wake up, look at the rowing machine and think:

Do I really want to do this today?

That happened to me this morning.

I was tired, lying in bed, and there was definitely a little voice telling me I could just stay there instead. But because I’ve built these rows into my routine, the decision had almost already been made for me. I get up, I row, and I start the day moving. 0210

That’s the bigger thought behind today’s workout.

The trick isn’t to rely on feeling motivated every single time.

It’s to create enough structure around your training that coming back becomes the easy option.

That structure can be anything that helps you keep showing up: a regular time, a simple goal, a training plan, your Concept2 logbook, Strava, a calendar you tick off, or just knowing that this is what you do on certain days. 0210

And the goal doesn’t have to be racing.

Maybe you want to row a faster 2K.

Maybe you want to go from 5 minutes to 10, then 20.

Maybe you want to complete a 5K.

Or maybe you simply want to get fitter, healthier and build a routine you can actually maintain. 0210

Today’s row is deliberately easy: 21 minutes at a low stroke rate and low intensity, followed by a 4 minute cool down. It’s enough to raise the heart rate and get the body working, without turning every session into something you have to psych yourself up for. 0210

There’s technique coaching along the way, but the bigger win today is simply this:

Build a routine that keeps bringing you back.

And if you miss a session?

That doesn’t mean the whole thing has fallen apart.

One wheel coming off the rails doesn’t mean the whole train has crashed. Get back on and keep going. 0210

21 min low-intensity rowing

4 min cool down

Low stroke rate

Approx. 4/10 effort

Technique, fitness and consistency focus

00:00 Welcome & today’s workout

01:20 Set your resistance

01:48 Seat position & posture

02:19 Foot stretcher setup

03:16 Handle grip

03:46 Start rowing

04:41 Why I keep this row easy

06:05 Why this has become part of my routine

09:07 A row almost anyone can do

20:35 Technique check-in

27:41 When you don’t feel like training

29:28 Why routine matters

30:34 Know why you’re doing it

37:12 Give yourself something to aim for

38:41 Keep chipping away

39:05 Build a framework that keeps you training

39:27 Missing one session isn’t failure

41:02 Finish

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

#rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout

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.

Want to make your rowing feel more connected, more effective and less like you’re simply moving the handle backwards and forwards? In this follow along rowing workout, I use 25 minutes of low-intensity indoor rowing to show how to carry power through the whole stroke.

👉 Full RowAlong Daily Workout playlist:

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

Today’s big idea is simple:

Length isn’t enough.

It’s very easy to get fixated on how far the handle travels, or how long your stroke looks on screen. But a long stroke isn’t automatically a useful stroke.

What matters is whether you’re actually putting power through that length.

So during this row I work through how to stay connected from the front of the machine, carry that power through the back swing, and then finish the stroke properly rather than letting it fade away before the handle reaches your body.

You’ll see me deliberately change what I’m doing and watch the stroke-length number move — but the point isn’t to chase the biggest number possible.

It’s to use that number as feedback.

When the connection is there, the stroke length improves naturally. The pace improves too. When I simply make the handle travel further without putting power through it, the extra movement doesn’t really achieve anything.

That makes this useful whether you’re new to rowing or have been doing it for years.

If you’re newer, it’s a chance to understand what legs → body → arms is really trying to achieve.

If you’re more experienced, it’s a useful check on whether you’re losing connection somewhere through the drive, especially through the back half of the stroke.

Today’s session is still my usual 21 minutes of low-intensity rowing followed by a 4 minute cool down, so there’s plenty of time to experiment with the stroke without having to chase pace.

Don’t just make the stroke longer.

Make the whole stroke work.

Workout

21 min low-intensity rowing

4 min cool down

Low stroke rate / comfortable effort

Technique focus: connection, stroke length and power transfer

Chapters

00:00 Welcome & today’s workout

00:57 Set your resistance

01:23 Seat position & posture

02:24 Foot stretcher setup

03:09 Handle grip

03:45 Start rowing

04:22 Stroke length begins

06:17 Power through the whole stroke

08:15 Why the back swing matters

09:31 Finish the stroke properly

11:29 Don’t forget the back of the stroke

12:57 Getting more from the last third

14:59 Length isn’t enough

15:38 Put power through the length

17:36 Why people get fixated on stroke length

18:39 What a short stroke may be telling you

20:50 Why I’m keeping these morning rows easier

40:07 What stroke length is really telling you

42:26 Finish

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

#rowingworkout #rowalong #indoorrowing #rowingtechnique #followalongworkout

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.

This 25 minute follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for low-intensity indoor rowing, technique coaching and steady cardio fitness.

👉 Full RowAlong Daily Workout playlist:

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

Today’s row is really about something simple:

Enjoy the row.

There’s a time for chasing numbers, working on technique and pushing yourself. But there also needs to be room to get on the machine, move your body and remember why you enjoy rowing in the first place.

That starts right at the beginning of today’s session. We ease into the stroke, check how the body feels and only then decide how much effort makes sense for the day.

I also talk about something I’ve found useful in my own training: sometimes a small change is exactly what you need. Yesterday, rather than adding another rowing session when I was already feeling close to fatigued, I jumped on the bike instead. It still gave me a useful workout, but mentally it was something different.

Then there’s plenty of rowing technique coaching during the session — posture, the finish, relaxing the arms, recovery sequencing, rowing strapless, connection and getting power into the machine without wasting energy.

But the bigger message comes back right at the end.

I tell the story of trying to coach my daughter Holly when she’d barely started rowing. I gave her so much instruction that I could practically see the enthusiasm disappearing.

So now my advice to her is much simpler:

Get on the machine. Row. Play. Enjoy it.

Build the spark first.

Technique can come later.

And I think that applies whether you’re brand new to rowing or you’ve been doing this for years. Sometimes the best thing you can do for your rowing is make sure it’s still something you actually want to come back to.

Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down. Match my stroke rate, row easier, add a little more power if it suits you — but most importantly, enjoy the row.

21 min low-intensity rowing

4 min cool down

Low stroke rate / comfortable effort

00:00 Welcome & today’s workout

00:41 Set your resistance

01:05 Seat position & posture

01:45 Foot stretcher setup

02:38 Handle grip

03:15 Start rowing

03:41 Check how your body feels

07:55 Managing fatigue & changing the plan

10:20 Why doing something different can help

12:05 Technique check-in

13:01 Finish position

16:21 Relax the arms

18:38 Reset your posture

20:26 Strapless rowing & early knee bend

22:52 Connect the drive

24:17 Cool down

26:32 Handle width & power connection

43:41 Keeping rowing enjoyable

44:12 Free your mind and enjoy the row

44:34 When too much coaching kills the spark

45:02 Fall in love with rowing first

47:19 Finish

⚠️ Health Warning:

Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.

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

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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.

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