RowAlong – Indoor Rowing Machine Workouts

Got 25 minutes to spare? Let's get rowing! Jump on your rowing machine and join me for a comfortable, low-intensity RowAlong rowing workout. We'll get moving, enjoy some good conversation and make a little time for ourselves in the middle of a busy day!

It's Monday, and I'm squeezing today's RowAlong workout into a particularly busy morning because it's my daughter's birthday! But that's part of what these daily rows are all about. Making time to exercise, keeping yourself moving and enjoying the benefits of a regular rowing routine.

You don't need to be chasing personal bests or preparing for races to get something worthwhile from your rowing machine. Sometimes you just want to get on, enjoy a good workout and feel a little fitter and healthier along the way.

As we row, I'll share some simple coaching tips to help you get more from every stroke. We look at getting comfortable on the machine, using your legs effectively and finding that lovely connection between your body and the rowing machine. I even get into my slightly unusual description of making your backside feel lighter on the seat!

There's plenty of the usual RowAlong conversation too, including my weekend workouts, the music of Van Halen and a few thoughts about why good rowing technique is useful whether you're training for competition or simply exercising for your health.

So whatever your experience, grab your rowing machine, find a comfortable pace and come row with me. Let's make these 25 minutes count!

🚣 MORE ROWALONG DAILY WORKOUTS

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

⏱️ CHAPTERS

00:00 – Welcome! Making time for a Monday row

01:00 – Getting comfortable and setting up your machine

03:40 – Let's row! Settle into your rhythm

09:00 – Rowing for fitness, not just performance

16:00 – Getting more from your rowing stroke

24:44 – Cooldown and a few more technique thoughts

29:05 – Stretching and weekend workout chat

38:30 – Closing thoughts and the benefits of a good row

☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)

The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!

But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.

❤️ Patreon: https://www.patreon.com/cw/rowalong

☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong

💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6

There's absolutely no obligation. I'm just glad you're here rowing with me!

⚠️ 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.

#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.

Want to get a little more from your time on the rowing machine? Come join me for today's 25 minute Row Along workout! We'll enjoy some comfortable, low-intensity indoor rowing, work on making each stroke feel good, and get another worthwhile workout under our belts.

It's Fun Time Friday here at RowAlong, and today's workout is a reminder that getting fitter and improving your rowing isn't always about doing more of what you're already good at. Sometimes it's about identifying those little things that could be better and giving them some attention.

Whether you're rowing to improve your fitness, stay healthy or prepare for your next race, there's always something you can work on. Maybe it's your rowing technique, your consistency, or simply making sure you're getting the most from the time you spend exercising.

As we row, I'll talk about how I'm adjusting my own training ahead of the World Championships, why I've realised I need to spend more time developing my weaknesses rather than relying on my strengths, and how the same thinking can help anyone working towards a fitness goal.

There's plenty of the usual RowAlong waffle too, including my excitement about Friday night's spaghetti bolognese, the differences between rowing machines, developing my own music-mixing app and a few TV recommendations!

As always, there's no pressure to chase fast times or match my pace. Find an intensity that works for you, enjoy the conversation and let's get another good rowing workout done together!

🚣 MORE ROWALONG DAILY WORKOUTS

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

⏱️ CHAPTERS

00:00 – Fun Time Friday! Welcome to today's workout

00:35 – Getting comfortable and setting up your machine

04:20 – Let's row! Ease into your workout

10:45 – Getting fitter by working on your weaknesses

19:50 – Rowing for fitness, health and wellbeing

25:00 – Cooldown: Easing off the effort

30:00 – Stretching and a bit of RowAlong waffle

36:00 – Stretching, technology and my latest project

45:00 – Closing thoughts and have a great weekend!

☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)

The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!

But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.

❤️ Patreon: https://www.patreon.com/cw/rowalong

☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong

💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6

There's absolutely no obligation. I'm just glad you're here rowing with me!

⚠️ 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.

#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.

Sometimes all it takes is one small decision to make your day a little better. Jump on your rowing machine and come join me for this 25 minute Row Along workout. We'll get moving, enjoy some comfortable, low-intensity indoor rowing and make a little time for ourselves.

Today's workout is a reminder that getting fitter, getting stronger and improving your rowing doesn't happen overnight. It takes time, patience and consistency. But the decision to get on your machine and do something good for yourself? You can make that right now!

As we row, I'll share some simple coaching tips to help you feel more comfortable and get more from every stroke. We talk about finding your natural rowing rhythm, making small improvements over time and why these easier workouts are such a useful opportunity to develop good habits.

There's also plenty of the usual RowAlong conversation, including my ongoing attempts to improve my own rowing, preparations for the World Championships, forgetting to put the washing on, and a slightly wandering discussion about trying to be more present in everyday life!

Whether you're rowing to improve your fitness, maintain your health or simply enjoy some exercise with a bit of company, you're very welcome here.

Get yourself comfortable, find a pace that works for you, and let's enjoy another good row together!

🚣 MORE ROWALONG DAILY WORKOUTS

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

⏱️ CHAPTERS

00:00 – Welcome! Let's get ready for today's row

00:45 – Getting comfortable on your rowing machine

03:55 – Let's row! Settle into your rhythm

05:15 – Small improvements take time

11:00 – Finding a comfortable, natural rowing stroke

24:50 – Cooldown and making the most of your workout

29:10 – Stretching and a bit of RowAlong waffle

35:00 – Life, distractions and remembering to be present

41:15 – Being present in your rowing and everyday life

42:45 – Closing thoughts: The decision to start is yours!

☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)

The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!

But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.

❤️ Patreon: https://www.patreon.com/cw/rowalong

☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong

💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6

There's absolutely no obligation. I'm just glad you're here rowing with me!

⚠️ 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.

#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.

Get rowing! Fancy some company while you get your daily exercise? Jump on your rowing machine and join me for this 25 minute follow along rowing workout. We'll keep the intensity comfortable, enjoy some good conversation and get another worthwhile session under our belts!

Today's RowAlong Daily Workout is all about getting moving and enjoying your time on the machine. There's no need to chase fast times or worry about hitting particular numbers. Just find a pace that works for you, settle into a comfortable rhythm and enjoy 25 minutes of indoor rowing.

As usual, I'll keep you company with a mixture of rowing tips, everyday chat and the occasional tangent! Today we talk about getting more from your rowing stroke, whether changing your technique for a faster split is really worthwhile, Formula One cars, dad dancing and a few thoughts about YouTube adverts.

Whether you're an experienced rower or simply enjoy rowing to stay fit and healthy, there's a place for you here. Get yourself comfortable, press play and let's row together!

🚣 MORE ROWALONG DAILY WORKOUTS

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

⏱️ CHAPTERS

00:00 – Welcome! Getting ready to row

01:58 – Let's row! Settle into your rhythm

10:55 – A simple tip for a smoother stroke

18:15 – Making the most of your rowing

21:28 – A little experiment with technique

27:30 – Stretching and recovery

35:30 – Dad dancing and RowAlong waffle

39:18 – A quick chat about YouTube

41:15 – Closing thoughts

☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)

The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!

But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.

❤️ Patreon: https://www.patreon.com/cw/rowalong

☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong

💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6

There's absolutely no obligation. I'm just glad you're here rowing with me!

⚠️ 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.

#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.

There's more to rowing than chasing faster times! Come join me for today's 25 minute RowAlong workout as we settle into some comfortable, low-intensity indoor rowing and have a chat about why getting on the rowing machine can be about so much more than performance.

We start with a few technique reminders, because whether you're training for a race or simply rowing to stay healthy, getting your body into the right positions helps you make the most of every stroke. Good technique isn't just about going faster. It's about getting a great workout from the effort you're putting in.

But today's conversation takes a more personal turn as I talk about how exercise has helped me through some difficult times, particularly during lockdown, and why having a regular training routine has become such an important part of looking after both my physical and mental wellbeing.

There's also a bit of a reality check about those dramatic 30-day fitness transformations you see online. Real progress takes time, and sometimes the biggest benefit of exercise isn't something you can measure on a monitor or see in a photograph.

Of course, there's plenty of the usual RowAlong waffle along the way, and I probably share rather more about myself than I intended!

So whether you're working towards a rowing goal, maintaining your fitness or simply fancy some company while you exercise, jump on your machine and come row with me.

MORE ROWALONG DAILY WORKOUTS:

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

CHAPTERS

00:00 – Welcome! Let's get set up for today's row

00:55 – Rowing technique: Getting the most from every stroke

05:16 – Let's row! 21 minutes of easy-paced rowing

08:30 – Why good technique matters for everyone

13:00 – Rowing for more than just performance

20:50 – How exercise helps me manage stress

26:20 – Cooldown: Why I keep coming back to rowing

30:48 – Stretching and a few personal reflections

35:00 – Disco dancing and some RowAlong behind-the-scenes chat

45:47 – Closing thoughts: Small wins add 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.

#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.

What if the secret to smoother rowing is what happens between the strokes? Come join me for today's 25 minute Row Along workout as we settle into some comfortable, low-intensity indoor rowing and explore how a few simple adjustments can make a real difference.

It's Monday, so I'm spending a bit more time on technique today. We start by looking at posture, foot positioning and getting comfortable on the rowing machine, before moving into an easy-paced follow along rowing workout.

As we row, I'll talk through how the legs, body and arms work together, why the recovery matters and how setting yourself up properly for the next stroke can help everything feel smoother and more connected.

There's plenty of the usual RowAlong waffle too, including my Christmas marathon thoughts, fitting training around work, and some honest reflections on whether I'll make the lightweight category for December's World Championships.

Whether you're fairly new to indoor rowing or you've been doing it for years, grab your rowing machine and come join me. Set your own comfortable intensity, enjoy the conversation and let's get moving!

MORE ROWALONG DAILY WORKOUTS:

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

CHAPTERS

00:00 – Welcome! Getting ready for today's row

01:45 – Setting up your posture and foot position

06:37 – Let's row! Getting moving

14:30 – Monday technique: Making every stroke count

27:52 – Cooldown and a chat about the day ahead

31:47 – Stretching and the World Championships dilemma

47:35 – Closing thoughts and see you tomorrow!

⚠️ 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.

#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.

Fancy doing something a little different with your rowing today? Jump on the machine for this 25 minute Row Along workout and let’s get moving, have a chat and see where the row takes us.

👉 Full RowAlong Daily Workout playlist on Youtube:

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

Today is 21 minutes of easy rowing followed by a 4 minute cool down.

And somewhere between rowing, spaghetti bolognese, garlic bread, cheesecake and my strange relationship with jam, I end up on a bit of a theme:

Sometimes it’s worth giving something another go.

There are things we decide we like.

Things we decide we don’t like.

And things we become completely convinced about without ever really questioning them again.

Rowing can be like that too.

Maybe you’ve always rowed a certain way.

Maybe somebody once told you something was “right” or “wrong”.

Maybe you tried something once, didn’t like it, and never went back.

Today is just a reminder that it’s okay to stay curious.

Try something.

See how it feels.

Keep it if it helps.

Drop it if it doesn’t.

Most importantly, enjoy the row while you’re doing it.

So if you’ve got 25 minutes and a rowing machine, come join me.

There’s useful fitness in here.

There’s some rowing advice.

And there’s a fairly unreasonable amount of discussion about food.

• 21 minutes easy rowing

• 4 minute cool down

• Low stroke rate

• Comfortable aerobic effort

• Plenty of chat along the way

00:00 Friday, spag bol and rowing

00:44 Today’s easy 21 + 4 workout

01:03 Set your resistance

02:16 Seat position

03:30 Foot stretcher setup

05:02 Handle grip

05:35 Start rowing

06:25 Ease into the row

12:57 What happens when the rate rises?

21:56 Which rowing machine should you use?

31:52 Being certain you’re right

33:26 The opposite of faith is certainty

34:35 Tomatoes enter the conversation

37:36 Garlic bread changes everything

38:20 And then there was cheesecake...

41:54 Three things I “knew” about myself

42:10 The fourth one is jam

43:55 What does any of this have to do with rowing?

44:36 Some things probably are close to certain

48:43 Keep trying things

49:13 Why change can feel instantly better

50:25 Sometimes the change isn’t the answer

50:55 Yes... this became a rant

⚠️ 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.

Get moving with this 25 minute follow along rowing workout and settle into a smooth, comfortable rhythm. We’ll build fitness, work on rowing technique and let the stroke gradually find its flow.

👉 Full RowAlong Daily Workout playlist:

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

Today is another 21 minutes of low intensity rowing followed by a 4 minute cool down.

For me, these rows are my buy-in to the day.

I get on the machine, get my body moving, loosen everything up and then let the rowing gradually come together rather than forcing it from the first stroke.

And that becomes the main technique theme today too.

As the body warms up, I concentrate on getting into the same strong position at the front of every stroke, connecting my feet and hands together, and letting the sequence flow:

Legs → Body → Arms

The interesting thing is that the pace starts improving without me deliberately trying to row harder.

That’s the goal.

Rather than fighting for a number, get the positions right, connect the stroke and let good rowing do the work.

Then, as usual, my brain wanders off into Thursday nights in Glasgow, lottery-winning plans, DJing, meeting Julie and rather a lot more besides.

So come row with me, get some useful fitness into the bank, work on your stroke and find your flow.

• 21 minutes low intensity rowing

• 4 minute cool down

• Low stroke rate

• Comfortable aerobic effort

• Technique and connection throughout

00:00 Welcome to Thursday

00:18 Managing your training load

00:30 Today’s 21 + 4 workout

00:42 My “buy-in” to the day

01:00 Where these easy rows fit

02:28 Set your resistance

02:46 Legs first

03:16 Seat position & posture

04:06 Foot stretcher setup

05:30 Handle grip

06:20 Start rowing

08:10 Ease your body into the stroke

09:12 Find your flow

09:43 Connect feet to hands

10:12 Let technique create the pace

11:32 Why consistency comes from technique

13:04 Where I stop at the catch

16:52 There’s more to technique than positions

18:42 Let the stroke flow front to back

21:44 Apparently I might stop talking technique

22:01 Thursday nights in Glasgow

23:56 How I quiet my brain

24:09 Telling myself stories

24:46 Every dream needs a starting point

27:07 Student-night memories

30:35 Love at first sight?

37:38 The VERY long point of this story

43:45 Would a RowAlong book work?

46:00 Workout complete

48:39 Tell someone what they mean to you

⚠️ 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.

Get your body moving with this 25 minute follow along rowing workout for fitness, technique and consistency. Keep the effort controlled, row with me, and find the style of rowing that works for you.

👉 Full RowAlong Daily Workout playlist:

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

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

We get moving quickly, then use the row to work on the foundations: posture, leg drive, connection and getting the whole body involved in the stroke.

But later I get into something slightly bigger.

There are lots of rowing coaches, workouts and training styles out there.

Some coaches talk constantly. Apparently I may fall into that category.

Some use lots of music.

Some programme long steady rows. Others keep changing the intervals to keep things interesting.

And even within technique, you’ll hear slightly different cues and approaches.

The important thing is to find something that works for you.

If you’re getting a good workout, you’re comfortable, you’re not getting injured and you’re enjoying coming back to the machine, that matters.

There are still some fundamentals I’ll always encourage: use the legs, connect the body, finish the stroke properly and keep yourself in a strong position.

But beyond that?

Find your lane.

• 21 min low intensity rowing

• 4 min cool down

• Around 4/10 effort for me

• Comfortable low stroke rate

• Fitness and technique focus

00:00 Straight into today’s row

00:26 Set your resistance

00:49 Seat position

01:14 Posture reset

01:41 Foot stretcher setup

03:19 Handle grip

03:57 Start rowing

07:43 What these workouts are for

09:01 Find your easy intensity

10:11 The three levels of my training

10:49 Building your fitness foundation

13:39 Why easy rowing still matters

17:32 Keep the legs connected

20:48 Posture and your core

21:30 Connect the legs to the handle

23:42 Legs, body, arms

25:20 Cool down

32:39 Stretching

35:44 The rowing sequence

38:48 What every rowing coach should agree on

41:21 Why coaches sound different

42:42 When “you do you” is absolutely fine

43:23 Different coaching and workout styles

44:36 Find the people you engage with

44:50 I know I’m not everyone’s cup of tea

47:42 Why these simple rows work

49:32 Technique video reminder

⚠️ 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.

Fancy a 25 minute rowing workout where you can build fitness, work on technique and have some company along the way? That’s pretty much exactly what today’s RowAlong turns into.

👉 Full RowAlong Daily Workout playlist:

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

Today is the usual 21 minutes of low-intensity rowing followed by a 4 minute cool down.

Nothing frantic. No chasing numbers. No need to turn every stroke into a test.

Just useful aerobic work, plenty of technique reminders… and, admittedly, rather a lot of talking.

Actually, that becomes part of today’s theme.

Someone recently commented that one of my videos had “too much talking.”

Fair point.

I do talk. A lot.

But one of the replies made me smile, because they said that’s exactly why they enjoy these workouts — the talking keeps them company.

And really, that’s what RowAlong has always been about.

I’m not standing beside you shouting numbers.

I’m on the machine too.

I’m rowing, thinking about my own technique, wandering off into stories, occasionally ranting, then somehow finding my way back to rowing again.

And while all of that is happening, we’re still getting the work done.

Today we also spend a fair bit of time on the finish of the stroke — getting the elbows through the sides, using the bigger muscles of the back and keeping the power connected all the way through.

So if you want a straightforward rowing workout you can follow without staring at a timer in silence, jump on the machine and come row with me.

There may be talking.

Quite a lot of it.

### Workout

• 21 minutes low-intensity rowing

• 4 minute cool down

• Comfortable stroke rate

• Aerobic fitness

• Technique coaching throughout

• Considerable waffle included free of charge

### Chapters

00:00 Apparently this might get ranty

00:23 Today’s 21 + 4 workout

01:26 Set your resistance

01:38 Push with the legs

01:53 Let’s look at the stroke

02:20 Elbows through the sides

02:28 Squeeze power through the finish

03:41 Seat position & posture

04:16 Foot stretcher setup

04:55 Handle grip

05:29 Finally... start rowing

07:44 Marathon pace thoughts

16:48 What this kind of rowing is for

20:18 Good technique still gets you pace

20:47 Why I went so deep on technique

23:30 The RowAlong ethos

25:44 Helping you row better for longer

27:17 Cool down

29:20 “Too much talking...”

30:02 Okay... they might have a point

32:42 Why the talking matters

35:04 Somehow we’re back on track

41:10 And now we’re talking about LEGO

45:01 Yes, I really do talk this much

⚠️ **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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