RowAlong – Indoor Rowing Machine Workouts

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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.

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.

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

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.

Looking for some company on the rowing machine? Don't row alone — row along. I row every single day and you're welcome to join me. This easy, conversational-pace follow-along workout gives you around 22 minutes of proper rowing, plus extra time at the end if you need it. Whether this is your warm-up, your main workout, or just a way to start your week moving — pull up a seat and let's go.

The workout:

• Easy, conversational pace — you should be able to talk the whole way through
• Around 19–20 strokes per minute
• Approximately 22 minutes of rowing, with extra cool-down time built in
• Perfect as a warm-up, cool-down, or standalone cardio session (zone 2)
• 
  

What you'll get: ✅ A rowing partner — no pressure, just company ✅ Technique reminders: sit up, tilt forward, straight arms, push with your legs ✅ A story about learning the drums and why mastering any skill takes time ✅ Post-row stretching routine for hamstrings, glutes, quads, forearms and shoulders

Today's chat covers: Why it took years of drumming practice before anyone called me a drummer — and why rowing deserves the same patience, a hands-on look at the updated Smart Row Power Handle and what it actually does, how power (not stroke rate) is what drives your pace on a rowing machine, the weekend whirlwind of pottery painting and band practice, stretching science and why 30 seconds might not be long enough, and a debate about whether apps and distractions help or hurt your rowing.

The philosophy: Anyone can sit down on a rowing machine and make it move. That's the beauty of it — and the problem. Unlike picking up a drum kit and hearing that you're rubbish, the rowing machine gives you numbers no matter what. But if you can think about legs first, body second, arms last — you'll use 90% of your muscles instead of 30%. That's the difference between rowing and just pulling.

Row at your own pace — you might finish before me or after me. I row for about 22 minutes and then keep going for a few more so there's plenty of time. If you finish early, cool down with me. If you need more time, start rowing during my intro.

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

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

#rowing #concept2 #homefitness #rowingmachine #cardioworkout #followalong #rowalong #mondayworkout #easyrow

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.

Join me for a relaxed 22-minute follow-along rowing workout designed to build your aerobic base without the pressure. In today's steady-state session, we hit a 5000m foundation while focusing on crucial technique tips: protecting your knees with proper setup and the "finger hook" secret for a relaxed grip.

While we row, we'll catch up on injury recovery, prep for the Glasgow event, and why consistency wins over intensity...

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.