Some sessions you endure. This one you actually enjoy. Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down and stretches at the end.

Here's something that changes how you row: stroke rate doesn't control your power. YOUR legs do. Two rowers at exactly 20 strokes per minute can be at completely different paces — because one is pushing harder through the drive. This session builds that understanding into your body, stroke by stroke, so you feel it rather than just hear it.

I also cover how fan-air machines work with your effort (the harder you push, the more resistance you create — it's literally responding to you), why heels-up or heels-down matters more than you think, and why low intensity sessions like this one are building something that your harder efforts can't.

Good company throughout (I Hope!!) . Come row with me.

0:00 Intro

0:19 What These Workouts Are

0:44 Machine Setup: Drag Factor, Seat, Feet & Handle

2:03 Starting With Eyes Closed: Feeling the Power

3:09 How Leg Push Controls Your Pace

6:12 Controlling Intensity Through Leg Drive

9:09 A Pace for Every Stroke Rate

13:10 Fan-Air vs Magnet Machines: Why It Matters

15:22 Same Stroke Rate, Different Power

17:56 The Fork vs The Jump Shot: Leg Drive Explained

22:31 YOU Are in Control of the Power

24:00 Recovery Row

27:47 Cool Down & Hamstring Stretches

29:35 Glute Stretches & Balance Training

32:51 Hip Flexor Stretches

39:05 Shoulder Stretches & The Heels Debate

44:00 Wrap Up & Community Rows

Don't Row Alone. Row Along.

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Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always!

This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't.

Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself.

Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything.

0:00 Intro

0:21 Machine Setup: Seat, Feet & Drag Factor

1:45 Into the Row

9:23 Yesterday's 8x500m — What Happened

14:37 When Your Brain Tries to Stop You

16:41 Technique: The Solid Finish & The Catch

22:52 Cool Down Begins

26:52 Hamstring Stretch

28:12 Glute Stretch

30:00 World Rowing Indoor Champs Rant

30:30 Quad Stretch

32:16 Hip Flexor Stretch

32:59 HYROX & Why You Can't Get Tickets

35:02 Forearm Stretch

36:06 Shoulder Stretch

Don't Row Alone. Row Along.

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Row along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world.

Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn't fighting you. You're overcoming the resistance, and it gives in. That's the flywheel turning. Once you feel that, you'll never row the same way.

Also in this one: a run in the Scottish sun that nearly broke me, and some thoughts on whether you can trust fitness influencers anymore (including this one).

0:00 A bleary Hello!

0:41 Machine Setup: Seat, Feet & Grip

1:50 Warming Into the Row

2:50 The 8x2 Minute 2K Predictor

5:06 Technique: Arms Away & Pull at the Back

5:51 Core Engagement: Brace, Brace, Relax

7:17 Don't Go Pancake Flat at the Back

7:51 Leg Drive: Push the Machine Away

8:53 It's YOUR Power, Not the Machine

9:06 Controlling Intensity Through Leg Push

16:24 Rate of Perceived Exertion

22:50 Cool Down & Stretches

28:40 Glute Stretches

37:39 Quad Stretches

39:00 Hip Flexor Stretches

41:00 Forearm & Wrist Stretches

41:50 Shoulder Stretches

Don't Row Alone. Row Along.

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May 26: Row along with me for 25 minutes — easy pace, plenty of technique coaching, and some good chat along the way.

This is a low intensity session where we dig into the details: how to sit on the seat, where to set your feet, what grip to use, how to engage your lats without wrecking your neck, and what "drag factor" actually means (spoiler: it's not about speed — it's about how heavy each stroke feels, and the "baby bear setting" is where you want to live).

I also talk about HYROX training, British Rowing Indoor Champs, why I'm filming in a vest at 7:30am, and why you should tell someone you love them today.

Whether you're here for the technique or just here for the company, this session works either way. Use it how you want to.

0:00 25 Min Row Along Workout

0:41 Machine Setup: Seat, Feet & Grip

1:58 Getting Into the Flow

2:50 Posture & Forward Tilt

4:34 Handle Height: Finding the Mid Zone

6:22 Straight Arms at the Front

7:08 Loose Grip: Piano Fingers

9:53 Lat Engagement: "Bend the Handle"

12:44 Elbows Through at the Back

14:55 HYROX Training & Race Prep

16:32 British Rowing Indoor Champs

18:36 My Training Day Split

20:15 Drag Factor: What It Actually Means

23:42 Cool Down & Stretches

28:20 After the Row: Drag Factor Deep Dive

32:19 A Viewer's Question About Stroke Distance

41:52 "Tell Someone You Love Them"

Monday workouts publish to the main feed. Tuesday to Friday are here in the playlist

Bookmark this to never miss out on a RowAlong Daily Workout: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

Don't Row Alone. Row Along.

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May 25: RowAlong with me for 25 minutes on your rowing machine — without having to go hard. This is a follow-along workout where the pace is steady, the technique is broken down step by step, and the whole point is that you DON'T need to push yourself into the ground to get fitter.

Start with the basics: straight arms, forward tilt, legs-first drive. Then build the full stroke gradually, so whether you're picking up a rowing machine for the first time or you just want an easy session that still counts, you'll get something from this.

Because here's the thing nobody tells you about rowing: five easy sessions a week will build more consistent fitness than three brutal ones. This is that easy session.

0:00 Row With Me for 25 Minutes

0:38 Setting Up Your Rowing Machine

1:05 Technique Focus: Straight Arms & Forward Tilt

3:52 Adding the Forward Tilt

7:16 Building the Full Stroke

12:19 Why Going Easy Makes You Fitter

19:13 Finding Your Row Flow

23:42 Cool Down & Stretches

📍 EXR App — Row virtually with friends! Discount code: RA26

Monday workouts publish to the main feed. Tuesday to Friday daily workouts are in the playlist — https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

Don't Row Alone. Row Along.

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This isn't just a row. It's a chance to review yourself.

Today we're checking in — on technique, on effort, on where your head's at. Over-compression, heels lifting, butt scooting… all mine, all on camera. The tape-on-the-rail trick for your catch point, why "brain muscle" beats brute force, and the drag factor conversation (I went with 145 — heavier connection, more to think about).

21-minute low-intensity row at ~20 spm. 4-minute cool-down with stretches. Bail out at the 21-minute mark if you need less.

Don't Row Alone, Row Along 🦆

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

0:00 Welcome & Machine Setup 0:29 Drag Factor — Why 145? 0:46 Posture & Seat Position 1:11 Foot Stretcher Strap Position 1:21 Handle Grip — Fingers Hooked, Not Choking 1:38 Countdown to Row 2:05 The Row Begins 2:25 Starting Easy — Finding Rhythm 3:00 Is It Okay to Row a Higher Drag Factor? 3:22 Power From the Legs, Not the Arms 4:33 Why a 2K Time Trial Helps Set Your Pace 5:53 "Jim Bro Meatheads" & Resistance Misconceptions 7:08 Heart Rate & Zone 2 9:58 Benefits of Low Intensity Rowing 11:28 My Technique Flaws — Over-Compression, Heels Lifting, Butt Scooting 13:06 Heels Down — Stopping Over-Compression 13:33 The Tape on the Rail Trick 14:53 Brain Muscle vs Brute Force 15:28 Using Feedback to Self-Correct 16:15 Forward Tilt & Arms Straight at the Catch 16:22 Hanging Off the Handle — Legs Do the Work 21:15 Recovery Sequence — Arms, Body, Then Knees 22:05 Shins Vertical at the Catch 23:07 Cool-Down 23:32 End of 21-Min Row 27:25 Hamstring Stretch 28:05 Quad Stretch 30:26 Hip Flexor Stretch 32:27 Forearm Stretch 34:30 Arm Stretch 35:27 Shoulder Stretch 35:47 Italy Trip — Any Recommendations? 36:24 Getting Back Into Training After a Break 36:57 Row Well. Be Well. Bye Bye.

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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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The one where we talk kit. What to wear on a rowing machine, why your shorts might be stealing your stroke, and the Diet Coke vs Water analogy that changes how you think about training intensity.

Also: no background today (tech had a moment), a rant about the algorithm, and why your backside escaping costs you power.

21 minutes at 5 out of 10. Low intensity, low stroke rate. Or as we're calling it: drinking water, not Diet Coke.

👇 All the daily rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

0:00 Welcome & Machine Setup

1:06 The Row Begins

3:13 No Background Today — Tech Woes

4:37 Don't Let Apps Dictate Your Workout

6:45 Posture & Recovery Sequence

8:12 Power Leaks — Watch Your Backside

9:29 What to Wear for Rowing — T-Shirts & Shorts

16:44 Sports Bras for Rowing

19:19 Connecting Power to the Handle

22:12 Cool-Down

23:00 Why You Can't Row Faster

26:22 Stretching & Active Rehab

31:56 Diet Coke vs Water — The Intensity Analogy

33:28 Scottish Water & An Algorithm Rant

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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What shoes should you wear on a rowing machine? Do you even need rowing gloves? This 25-minute follow-along rowing machine workout doubles as Review Week — while we row at a nice low intensity, I'm talking through the best shoes for rowing (spoiler: Converse are hard to beat), whether barefoot rowing works, and what to look for in gloves if you're getting blisters.

The first 10 minutes are all about rowing technique — handle release, posture reset, leg drive, arm pull, the lot. Then we get into the gear chat. So whether you're here for the technique, the shoe advice, or just to row along with some company, you're in the right place.

Don't Row Alone, Row Along 🖖

⏱ CHAPTERS

0:00 — Let's Get Started

1:05 — Machine Setup

2:52 — Warm-up

5:52 — Rowing Technique Breakdown

16:45 — Best Shoes for Rowing

23:52 — Rowing Gloves: Do You Need Them?

31:15 — Cool-down & Stretch

🔎 This is a RowAlong Daily Workout — Review Week #1

Low stroke rate, zone 2 intensity, all ages, any rowing machine.

#rowingmachine #rowingworkout #rowalong #rowingtechnique #indoorrowing #concept2 #bestshoesforrowingmachine

☕ 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

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

https://amzn.to/3cIjma7 Concept 2 Rowing Machine

https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor

https://amzn.to/3rcCJfa Concept 2 Phone Holder

https://amzn.to/3cufucm Jabra 65t Elite Earbuds

https://amzn.to/3tgeKxB Dyson Fan

https://amzn.to/3tfb9Qr Macbook Pro for RowPro software

https://www.rowalong.com/shop T-shirts

***Recommendations***

https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter

https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor

https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor

https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor

https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor

https://amzn.to/3cpKevg Moofit Heart Rate Sensor

https://amzn.to/36yXObT Apple Watch

https://amzn.to/3an2vGW Floor Mat

https://amzn.to/3akI916 Ski-Erg

https://amzn.to/3tiWJ1N Bike-Erg

https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)

#hiit #indoorrowing #rowingmachine #burncalories

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.

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The Friday one. The one where we figure out when this row actually fits into your life — morning buy-in, lunch break, last thing at night — and whether you should row before or after your weights session. Plus the "skill points" analogy that changes how you think about mixing cardio and strength.

21 minutes at 5 out of 10 effort. Low intensity, low stroke rate, zone two heart rate. Or as I like to call it: four cats out of three dogs.

👇 All the daily rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

0:00 Welcome & Workout Setup

0:39 Machine Setup — Drag Factor

0:46 Posture & Foot Placement

1:11 Foot Stretcher Strap Position

1:21 Handle Grip

1:38 Countdown to Row

2:05 The Row Begins

2:25 Morning Routine & Starting Easy

3:00 Pace Fluctuation Is Normal

3:51 Quantifying 5/10 Effort

4:33 Why a 2K Time Trial Helps

5:53 Time on the Machine Matters

7:08 Heart Rate & Zone 2

8:30 The Speech Test for Intensity

9:58 Benefits of Low Intensity Rowing

10:14 When to Do This Workout — Morning

10:52 These Rows Don't Drain Your Battery

11:45 Lunchtime & Evening Options

13:10 Last Thing at Night? Leave a Gap

14:27 Combining Rows with Other Workouts

15:28 The Skill Points Analogy

17:25 Cardio + Strength — Which First?

18:25 Light Cardio as a Warm-Up Before Weights

19:15 Why Too Much Cardio Before Weights Hurts

20:39 Easy Cardio After Strength Training

23:07 Cool-Down

23:32 End of 21-Min Row

23:58 Better to Row Any Time Than Skip It

24:55 Last Night's Hybrid Workout

27:25 Hamstring Stretch

28:05 Quad Stretch

30:26 Hip Flexor Stretch

32:27 Forearm Stretch

34:30 Arm Stretch

35:27 Shoulder Stretch

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.

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