Easy rowing workout, 25 minutes, low intensity — the kind that actually builds your fitness base. Monday morning company while you row at a conversational pace around 20 strokes per minute. This isn't a throwaway session. Consistent easy rowing beats occasional max-effort workouts every time.

I'm rowing 5K every day throughout 2026 and you're welcome to join me. The "5K" is just a catchy title — what matters is getting 22-25 minutes of rowing in your body. Finish before me? Cool down. Need more time? I keep chatting. It's about the time on the machine, not the distance.

The workout:

5,000 meters at easy, conversational pace

Around 19-20 strokes per minute

Takes approximately 22 minutes + cooldown

Zone 2 intensity — building fitness without burnout

What you'll get:

✅ Solid cardio that builds your engine instead of wrecking you

✅ Full technique breakdown: handle to sternum, arms away first, sit up, tilt forwards, push with your feet

✅ Machine setup: drag factor, seat position (sit forward!), foot plate height

✅ My origin story continues: how video editing at Rathbone Training led to Cardonaldl College, meeting Julie while she studied law, thinking "I need to step up if I want to keep this girl," working at Fairline making corporate TV, going freelance, joining the BBC, and eventually working on a Horizon

The backdrop today is EXR's Henley Homecoming course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at whatever pace works for you. Some of you will finish before me, some after. The point is just to show up and row.

Pro tip: Start rowing during my intro if you need extra time for your 5K!

Follow along with me for stroke rate and company. You should be able to talk the whole way through — I definitely could!

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

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Easy 26-minute rowing workout at low intensity — the kind that builds real fitness. Today's my birthday, so I'm rowing 5K plus a 1K cooldown while sharing how I turned things around from 240 pounds: lost 20 pounds in six months just by eating better, then discovered cycling and rowing to drop the rest.

Low intensity rowing every day beats smashing yourself once or twice a week. Consistency builds your engine. This is about showing up, putting in 25 minutes, and letting the results compound over time.

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. The "5K" is just a catchy title — what matters is getting 25 minutes of good rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

• 5,000 meters + 1,000 meter cooldown
• Easy, conversational pace at 19-20 strokes per minute
• Around 26 minutes total
• Zone 2 intensity — building fitness without burnout

What you'll get: ✅ Easy cardio that actually builds your fitness base ✅ Technique breakdown: the recovery sets up your catch — handle away, sit up, tilt forwards, arms straight ✅ Machine setup: drag factor, sitting forward on your seat, foot plate positioning ✅ Real talk about weight loss: my "no C foods" rule (no cake, crisps, chocolate, cheese, caffrey's), cycling 25K to work daily, and rediscovering the concept 2 gathering dust in the gym corner

The backdrop today is EXR's Below Boston course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace. This isn't about the distance — it's about showing up and putting in the time. That's what builds real fitness.

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

Follow along for stroke rate and technique cues. You should be able to talk most of the way through — I sure could!

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

Timestamps:

0:00 – Birthday row intro: 5K + 1K cooldown

0:52 – Machine setup: drag factor, seat position, foot plates

2:05 – EXR Boston Harbor route, T-Rex rowing impression

2:37 – Let's row! (countdown)

2:51 – Birthday presents: Troy Lucetta drumsticks story

5:38 – Technique breakdown: recovery sets up the catch

7:46 – Handle to sternum height, flat wrists, elbows through

10:28 – Elastic tension release, let the handle come away

11:09 – Shins vertical at the catch, push with your feet

15:00 – Origin story continues: the Empire State Building photo wake-up call

20:00 – Time to turn it around: decided to fix things before the wedding

21:03 – Weight loss phase 1: no C foods rule (cake, crisps, chocolate, cheese, caffrey's)

22:53 – Six months in, lost 20 pounds just by eating better

23:31 – 5K reached! Backing off intensity, holding stroke rate

23:56 – Adding cycling: 25K commute to work daily

25:03 – Joining Virgin Active, discovering concept 2s in the corner

26:42 – First 2K: 6:57, posting to the Concept2 forum

37:13 – The snarky responses that left a sour taste

40:03 – Stayed away from the online rowing community for 10 years

40:40 – Outro: thanks for joining my birthday row!

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Join me for this easy 25-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while I continue my "origin story"—chapter four: how the field hockey boys changed my look, how I met Julie in the Tunnel nightclub with a spotlight moment, and why I'm slowly getting larger after giving up squash at that time of my life.

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down.

The workout:

• 5,000 meters at an easy, conversational pace
• Around 19-20 strokes per minute
• Takes approximately 21-22 minutes + cooldown
• Zone 2 intensity — low and steady
• 
  

What you'll get: ✅ Easy cardio on your rowing machine — no pressure, just company and a good story ✅ Technique: the secret sauce of sitting up as your arms come away — it resets your posture for the entire stroke ✅ Machine setup: drag factor 130, sitting forward on the seat, foot stretcher height ✅ Chapter four of my origin story: cutting off the long rocker hair for the field hockey boys, the nightclub moment that changed everything (PVE "7 Days in One Week" was playing), and why Julie's opening line was "It took you long enough"

The backdrop today is EXR's Expedition route. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

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

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Join me for this easy 22-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while I continue my "secret origin story"—chapter three: how discovering squash at 18 changed everything, and how it ultimately destroyed my shoulder (and sent me to rowing instead).

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

• 5,000 meters at an easy, conversational pace
• Around 19-20 strokes per minute
• Takes approximately 21-22 minutes + cooldown
• Zone 2 intensity — low and steady
• 
  

What you'll get: ✅ Easy cardio on your rowing machine — no pressure, just company and a good story ✅ Detailed technique breakdown: handle release, arms away, sit up, tilt forwards, then push with your legs — not pull with your arms ✅ Machine setup tips: drag factor at 130, sitting forward on the seat, foot stretcher positioning ✅ Chapter three of my origin story: how the squash players at Milngavie Bears took me under their wing, how their generosity shaped my entire personality, and why everything I do now is about sharing what I know ✅ The rant: "Rowing is NOT about arms" — plus why weak arms are no excuse

Today's chat covers: How squash entered my life at 18 after leaving the band with no friends, the incredible generosity of those first squash mentors (which defined how I approach teaching now), playing for three different clubs (Milngavie Bears, Acers, David Lloyd Renfrew), discovering rowing machines as cross-training for squash (18-minute 5Ks with zero technique!), the shoulder injury that ended my squash career, and why the surgeon told me to pick another sport. Plus: why I created a DJing website in 1995, wrote "DJing for Dummies," and basically do the same thing with rowing that I did with beat matching.

The backdrop today is EXR's Yacht Club route. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

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

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Join me for this easy 22-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while continue my "secret origin story"—how I went from bunking off school to winning gold medals.

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

5,000 meters at an easy, conversational pace

Around 19-20 strokes per minute

Takes approximately 21-22 minutes + Cooldown

Zone 2 intensity — low and steady

What you'll get:

✅ Easy cardio on your rowing machine — no pressure, just company and a good story

✅ Technique reminders: the handle release sequence, why arms stay straight, pushing with your legs not pulling with your arms

✅ Machine setup tips: drag factor, sitting forward on the seat, and why your foot strap position matters more than you think

✅ Chapter two of my origin story — from pudgy biscuit-eating kid to competitive squash player, and why finding something you actually enjoy is the real secret

The backdrop today is EXR's Cold Plane Loop course. Free trial at exrgame.com — use code RA26 for 15% off (John gets nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

Follow along for stroke rate and technique cues. You should be able to talk most of the way through — I sure could!

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

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20-25 minutes of easy rowing. Your pace. Just company.

Monday or Friday, February or August - doesn't matter. This is about fitting 20-25 minutes of low-intensity rowing into your day, whenever that day is for you. Whether you row 4K, 5K, or 7K in that time - it's the time that matters, not the distance.

I'm on the Exergame Sentinel Spin course today if you want to row along with the same scenery. I'll do 5K then a 1K cooldown, giving you plenty of time to finish your row or cool down if you're faster than me.

Today's row:

• Low intensity, fitness-building pace
• Around 19-20 strokes per minute
• Conversational effort - just company and waffle
• Takes me about 22 minutes for 5K
• 
  

What we cover today: ✅ Complete machine setup guide: drag factor, foot strap height (crucial!), seat position, handle grip ✅ Detailed technique breakdown: handle release, posture sequence, arms straight at the front, when to pull ✅ The beginning of my story - from pudgy 10-year-old to where I am now ✅ Why I was destined to be big (family genes + Saturday chocolate binges) ✅ How getting a drum kit accidentally turned my life around ✅ The lesson I learned about keeping busy vs sitting idle in front of the TV

Technique highlights: Handle to sternum height, wrists flat. Handle away, sit up, tilt forward, THEN bend knees. Arms straight and forward tilt as you push with your legs. Only pull when legs are halfway done. Legs down, back swings, arms pull - in that order.

This week I'm telling my story - how I got from being a lost kid who ran home for lunch money to becoming someone who rows 5K every day and makes these workouts for you. Today's chapter one. Tomorrow we continue.

No stretching at the end today (my quads are sore from parkrun), but I've got 9 hours of stretching videos in the library. Recommend: quads, glutes, shoulders, forearms, hamstrings.

About EXR: Using the Sentinel Spin course today because it's more interesting to look at than data. Free trial available at exrgame.com - use code RA26 for 15% off (I get nothing, you get a discount).

#rowing #rowingmachine #concept2 #5keveryday #dontrowalone #homefitness #mondayworkout #exergame #easyrow

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Don’t row alone, Row Along! 🚣‍♂️

Are you looking for some company while you get your meters in today? Whether you are a total beginner looking for a friendly face to keep you moving, or an experienced rower looking for a solid steady-state session, this video is for you. This workout is designed for all ages, all skill levels, and all rowing machines.

In today’s session, I am rowing a 5,000-meter piece. I’ll be maintaining a steady 2:15 pace, aiming to finish my 5K in about 22 minutes and 30 seconds, but I’ll continue to row until the 26-minute mark to ensure that anyone aiming for their own personal target has company until they cross their finish line. No pressure—just find a rhythm that works for you.

In this session:

• Essential Machine Setup: Crucial tips on setting your drag factor, sitting correctly on your "sit bones," and the proper way to hold the handle to stay connected to the stroke.
• The Rowing Community: An introduction to the Cross Team Challenge (CTC) and how teams like "Free Spirits" or "Fitness Matters" provide a sense of racing and community.
• Understanding RPE: Why this "Zone 2" workout might feel "too easy" but is actually a highly effective way to train without overexerting yourself.
• AI & Perspective: A quick note on why you should look into AI but always verify the information it gives you.

Want to support the channel? Subscribe for daily row-along workouts and tips to improve your technique.

#RowAlong #IndoorRowing #RowingWorkout #Concept2 #SteadyState #RowingTechnique #FitnessMotivation #Zone2Training

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Don’t row alone, RowAlong! 🚣‍♂️

Are you looking for some company for your rowing machine workout today? Whether you are a total beginner looking for a friendly face to keep you moving, or an experienced rower looking for a steady-state session, this video is for you.

In today’s session, I row 5Km in 21 minutes. If you’re hitting a specific distance goal (like a 5K), I’ve included an extra 5 minutes at the end to make sure everyone crosses their personal finish line together. No pressure, no complicated intervals—just me, you, and the rhythm of the machine.

In this session, i discuss:

• Crucial Setup Tips: How to set your drag factor, foot straps, and seat position for the most comfortable and effective workout.
• Technique Mastery: Why "opening your hips" is like a pair of scissors and the secret to sitting correctly on your "sit bones".
• The Editor's Life: My "behind the scenes" setup using an iPad as a touchscreen controller and the realities of YouTube revenue.
• Life & Burnout: Avoiding burnout, upcoming birthdays, and a few thoughts on why every day is a good day to say "I love you" (not just Valentine's Day).

This workout is suitable for all rowing machines (Concept2, WaterRower, Hydrow, etc.) and all fitness levels. Set your monitor, grab your water, and let's row!

Want to support the channel? Subscribe for daily row-along workouts and tips to improve your technique.

#RowAlong #IndoorRowing #RowingWorkout #5KRow #Concept2 #RowingTechnique #SteadyState #FitnessMotivation

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Follow Along with me in this easy rowing workout as I keep you company, chatting about why sitting properly on the seat can save your back, and - completely unexpectedly - why Taylor Swift matters (even to someone who isn't a Swiftie). #opalite

The RowAlong workout:

22-27 minutes at an easy, conversational pace

Around 19-20 strokes per minute

Perfect fitness building intensity (zone 2)

Rowing on the EXR app, in the Heritage Circuit Course

What you'll get:

✅ 27 minutes of easy company on your rowing machine

✅ A reminder about sitting more towards the front of your bum - it genuinely helps your back

✅ Machine setup chat: drag factor, foot stretchers, why it all matters

✅ My unexpected Taylor Swift rant that surprised even me (#opalite - you'll see)

Today we cover: Getting the machine set up properly, why sitting position matters more than you'd think for protecting your back, my filming day ahead at Castles Gym, and then around 31 minutes in, durin the post row stretches, I go completely off-script with a Taylor Swift confession. Because I'm a fan of her as a person and because of what she means to my wife and daughters. Feel free to disagree - I'd love to hear your thoughts in the comments. Leave me a comment!

Row at your own pace - finish before me, after me, doesn't matter. Just get your 25-odd minutes in. If you finish early, cool down. If you need more time, I'll keep wittering on.

Pro tip: Start rowing during my intro if you need the extra time!

Follow along for stroke rate and the occasional technique reminder. You should be able to hold a conversation the whole way through.

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21 minutes at 20 strokes per minute means 420 chances to think about one thing — maybe keeping your arms straight, maybe not pulling too early, maybe just sitting up a bit taller. You don't need to nail all 420. Just notice a few.

That's what this workout is. 22 minutes of easy rowing with me talking you through it. I row on a Concept2 at about 20 strokes a minute, conversational pace, nothing savage. You row on whatever machine you've got, at whatever pace works for you. If you finish before me, cool down. If you need longer, I keep going for a few extra minutes at the end. Don't row alone — RowAlong.

Today I'm at Cassels Gym filming rowing workouts for MyRow, so I'm back on a standard Concept2 handle and treating this as my warm-up before a big afternoon session. I've got the ErgZone app running in the background showing my force curve live — and if you've ever wondered what your force curve should look like, I walk through what that steep front-end rise means, why a wobbly curve is the real problem, and what "smooth" actually looks like in practice.

There's a full technique walkthrough around the nine-minute mark: handle away, sit up, tilt forward, bend knees (in that order), push with your legs, pull only at the back. Sternum height finish, flat wrists, elbows slightly out. I even make you repeat after me — "I shall not pull from the front."

Post-row stretching from 28:11 — hamstrings, glutes, quads, forearms, shoulders. I nearly fell over the rowing machine during the quad stretch. A more professional person would edit that out. Not me.

Row at your own pace. I talk technique, I talk nonsense, I stretch, I almost injure myself. That's the deal.

#rowing #rowingmachine #concept2 #rowalong #followalong #rowingworkout #easycardio #homefitness #rowingtechnique #forcecurve

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