RowAlong – Indoor Rowing Machine Workouts

Hi everyone! If you’re looking for a rowing workout that feels more like a friendly catch-up than a high-stakes competition, you’ve come to the right place. Today, I’m just jumping on the machine for about 22 minutes to cover 5000 meters, and I’d love for you to join me.

There is absolutely no pressure to match my pace or hit a specific distance. Whether you're just starting out or you’ve been rowing for years, the goal today is simply to spend some quality time moving. I’ll be chatting about how to set up your machine so it works with you, not against you, and sharing some thoughts on technique that will make your rowing feel smoother and more effective.

What we’ll explore today:

• Machine Comfort: Finding the right "drag factor" so you feel connected to the stroke without heaving.
• The "Vertical Shin" Goal: How adjusting your foot plates can protect your posture and power.
• A Change of Scenery: I’m testing out a virtual rowing app today, so you can join me for a scenic row in the background.
• Technique Reminders: We’ll walk through the "hands, then knees" rhythm to find your flow.

So, grab your water, hook your fingers over the handle, and let's have a great row together.

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.

Hi everyone! Whether you're just starting your rowing journey or you've been at it for years, I’d love for you to join me today. This isn't one of those high-pressure, shouting-at-you kind of workouts. It's just you and me on the machines for about 22 minutes.

We’re going to focus on "foundation" rowing—building the right habits, thinking about our posture (remember: don't snap the carrot! ), and just enjoying the movement. I'll be talking you through some technique tips and sharing some stories while we row. There’s no pressure to keep a certain pace; just put in the effort that feels right for you today.

What I'll chat about today:

• Getting Comfortable: How to set up your machine so it feels like a partner, not an enemy.
• The "Chocolate Bar" Trick: A simple way to make sure you're sitting correctly.
• Power vs. Pace: Why matching my rhythm doesn't mean you have to match my speed.
• A New View: I’m trying out a new app today that takes us for a virtual row on the Thames!

Grab some water, find your rhythm, and let's spend some quality time on the rower together.

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 a solid, effective rowing workout that builds your fitness without leaving you completely fatigued? Join me for this 22-minute session where we'll RowAlong together at a manageable pace. No pressure, just follow along with me at your own pace!

Whether you are a beginner looking to master the basics or an experienced rower needing a high-quality recovery day, this video is for you. I focus on the "one o'clock, eleven o'clock" body rock, leg-driven power, and maintaining a consistent stroke rate.

What I cover:

• Machine Setup: Getting your drag factor and foot stretchers dialed in.
• Technique: Mastering the sequence of legs, body, and arms.
• Motivation: Why "easy rowing" is the key to long-term fitness and consistency.

Target Distance: I row 5000m but I keep going for another 1000m. J

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

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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

This easy 20-minute rowing workout is a calm, steady row you can do on any rowing machine. Ideal for beginners and experienced rowers looking for a simple, feel-good daily rowing workout.

Row along with me for a relaxed, no-pressure session focused on rhythm, breathing, and efficient movement. Although I'm rowing 5000m, there’s no pressure target distance — just row for time at a pace that feels sustainable and enjoyable.

This workout is great if you:

• Want a simple rowing workout without intervals
• Are building consistency with daily rowing
• Need a calm cardio session that still feels productive

Whether you’re new to rowing or just want something steady and grounding, this is a workout you can come back to again and again.

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

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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

This 20–22 minute rowing workout is a steady, low-pressure row you can do on any rowing machine. Perfect for beginners and experienced rowers looking for an easy daily row to start the day feeling good.

Row along with me for a relaxed, steady session where time matters more than distance. Some rowers may cover around 5K, others more or less — the goal is simply to move, breathe, and build consistency.

This workout is ideal if you want:

• A simple rowing workout without intervals
• A calm morning or daily row
• Something approachable but still effective

Row at a pace that feels comfortable and sustainable. No racing, no testing — just a solid row you’ll be glad you did.

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 an easy, effective rowing workout you can jump straight into?

This steady 5K rowing session is designed to help you get moving, wake up your body, and set a positive tone for the rest of your day.

Row along with me at a comfortable, low-intensity pace — perfect whether you’re easing into training, building consistency, or just want a solid row without overthinking it. This workout works on any rowing machine and suits all experience levels.

No pressure. No complicated intervals. Just a good, honest row.

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 an easy rowing workout on the Concept 2 rowing machine as we row along for about 21-22 minutes. This is a non-performance, low-intensity row designed to be a "distraction" while you get through your daily workout, perfect for both beginners and experienced rowers who just want to keep the flywheel moving.

In this video, I’m taking it very gentle (aiming for a 2:10pace) as I row 5000m and just "talking away about stuff" while we row. I’ll be sharing a few stories, including answering questions about my current monitor and screen setup.

Whether you’re on a Concept 2, a WaterRower, or any other machine, just set your resistance to a comfortable level and let’s get rolling.

What we cover in this row:

• Machine Setup: Tips on setting your drag factor (resistance) and foot strap height for maximum comfort.
• Posture & Technique: Why I focus on resetting your posture from the back of the stroke and getting that "one o’clock" forward tilt.
• The Setup: A look at my 27-inch monitor mount and how I use ErgData and Myro during my sessions.
• This is a totally informal session. There's no complex plan—just good technique, casual chat, and a solid 5k row.

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.

Row easy to start your week. Monday morning follow-along proving consistency beats perfection - Body composition improving from showing up Mon-Fri, not from intensity. Your buy-in to the day: coffee, 22 minutes rowing, then get on with life.

The workout:

• 22 minutes at 4.5/10 effort (208-209 pace)
• Start of new week energy
• ErgData in background (until battery died)
• Monday buy-in: bike workout lunch, weights evening
• 
  

What you'll get:

✅ Easy Monday cardio that fits anywhere in your day

✅ Body composition improvement from daily consistency

✅ Effort scale explained: 4/10 = walking stairs, 5/10 = heart rate elevated

✅ Safe, efficient, effective technique breakdown

✅ Real story: meeting daughter's boyfriend reminded me of being 16

✅ Post-workout stretches: hamstrings, glutes, quads, wrists, shoulders

✅ Authentic "warts and all" - technical difficulties happen

Whether this is your only workout, cardio within gym session, or opening workout before bike/weights later - 20 minutes low intensity rowing makes huge difference. Not sensationalism. Just effective. 250 calories, elevated heart rate, improved fitness. Monday through Friday consistency changing body composition without changing diet.

Row at your own pace. You might finish before me or need extra time. Point is 20-22 minutes movement. Start rowing during intro if you need more time.

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 today’s RowAlong! This is a "Friday Fun" session in the 5K Every Day series. While I’m rowing a 5000m piece, the goal for you is simply to spend 21-22 minutes on the machine, moving at your own pace and focusing on your form.

In this video, I’m doing a proper row test of the RowMo handles. I'll share how they impact wrist mobility, shoulder activation, and stroke length. I also have a "comedy of error" moment with the imersURow app! 

Whether you are a beginner looking for a steady cardio session or an experienced rower wanting a low-intensity recovery row, this follow-along is for everyone.

Key Topics Today:

Machine Setup: Setting your drag factor and foot stretchers for better posture.

RowMo Handles: Improving wrist mobility and "independent movement" - For 30% Discount - buy at: https://rowmorow.com/ref/rowalong (Using Code ROWALONG30)

Technique Check: Mastering a fluid return and proper leg drive.

Apps: My experience using imersURow for a better visual rowing experience.

Timestamps: 00:00 – Welcome to Friday Fun! 00:41 – Drag Factor & Resistance Setup 00:56 – Foot Stretcher & Posture Tips 01:30 – Proper Handle Grip 01:58 – ROW START 02:32 – RowMo Handles: Wrist Mobility & shoulder activation 03:55 – Reducing Over-Compression 06:07 – imersURow App: Visuals and setup 07:38 – Behind the Scenes: Green Screen Editing 10:55 – 2000m Milestone 12:40 – Troubleshooting the imersURow Race Setup 14:30 – 3000m Milestone & UX thoughts 16:15 – Technique Check: Sternum height & flat wrists 17:50 – Mastering the Fluid Return 19:15 – Powering the Leg Drive 20:30 – 4100m Milestone: Final 4 Minutes 22:15 – I finish: You keep going to hit your rowing goal!

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.

Row 22 minutes, then stretch it out! Complete follow-along rowing workout with post-workout stretching demonstration on the machine. Using EXR app (the community gathering spot after RowPro faded), covering sequencing mistakes, and showing how I stretch hamstrings, glutes, quads, wrists, and shoulders - all without leaving the rower.

The workout:

22 minutes easy rowing (208 pace, 20 spm)

Full stretching routine after

Exr app with sunken ships course

Perfect for morning consistency

What you'll get:

✅ Complete rowing workout with stretching

✅ Common sequencing mistake fixed (bending knees first ruins posture)

✅ Exr app community discussion

✅ MyRow filming behind-the-scenes

✅ On-machine stretching: hamstrings, glutes, quads, wrists, shoulders

✅ Doorway hamstring stretch method

✅ Hip flexor activation explained

Row at your own pace - 21-22 minutes of movement is what matters. Then stick around for the stretching routine you can do without leaving your machine!

CHAPTERS:

00:00 - Intro

01:50 - Let's Row

02:23 - Exr App Discussion

03:02 - RowPro vs Exr Community

06:22 - Aviron Bike & Treadmill Market

07:33 - Technique: Don't Bend Knees First

09:25 - Handle Rebound Sequencing

11:10 - Fluid Motion Overlap

12:10 - Push Machine Away Not Pull

14:14 - Empire State Building Analogy

16:16 - MyRow Filming Update

17:14 - Ski Erg Test Video

21:22 - 5K Every Day Accountability

23:17 - STRETCHING BEGINS

23:32 - Hamstrings on Machine

24:43 - Doorway Hamstring Method

25:10 - Glutes Rotation Stretch

26:30 - Dad's Monk Cowl Bald Spot

27:17 - Quads Standing Stretch

28:22 - Heel Problem Balance Issues

28:39 - Metrics: 21:26, 208.2 Pace

29:00 - Developing RowAlong PM5 App

29:17 - Forearms & Wrists Stretch

30:04 - Shoulder Stretches

31:56 - Hip Flexor Explanation

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🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

#rowing #stretching #postworkout #flexibility #rowingmachine #homefitness #stretchingroutine #exr

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.