RowAlong – Indoor Rowing Machine Workouts

December 17th brings a refreshingly honest conversation about what it actually takes to make rowing content on YouTube. Spoiler: it's not profitable, and that's okay because I have a day job editing broadcast TV.

What to Expect This Episode: True to my promise from yesterday, I keep technique chat to an absolute minimum (30 seconds!) and instead pull back the curtain on the editing process. From my early days filming in a CrossFit gym to the green screen setup I use now, I walk through how long these videos actually take to make and why the economics of YouTube don't add up for most creators.

Today's Topics:

• Brief technique reminder: arms straight, forward tilt, push with your feet (that's it!)
• My editing background: broadcast TV since 2005 (Location Location, Operation Iceberg, This Farming Life)
• How video production time has evolved: 1 hour → 6 hours per workout
• Why I removed on-screen metrics (people got confused comparing themselves to me)
• The harsh math: 80,000 monthly views = £400 (not even two days pay as an editor)
• How Shane and Austin get 100x more views than me (and why that's fine)
• Why I don't sell much and just help because I like helping
• Foot plate positioning tips using my size 10 pink Pumas as reference

The Reality Check: This episode is refreshingly candid about the business side of content creation. Unless you're Mr. Beast or getting hundreds of thousands of views per video, you need another income source. And honestly? That takes the pressure off to make this about money rather than just helping people row better.

Perfect for: Anyone curious about content creation, people who wonder why their pace differs from mine, or those who just want honest company during an easy morning 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.

December 16th brings a slightly wonky row thanks to my foot plate being set too high from yesterday's failed 100-meter challenge (78 meters in three strokes - not quite the 100 I was aiming for). But we push through with an easy 22-minute 5K anyway.

What to Expect This Episode: I finally deliver on my promise to end with a joke - except I put it at the beginning instead. My favorite Norm MacDonald bit about an existentially troubled moth takes up a solid five minutes, then we get into serious technique work about catch timing and why pausing at the front leads to the butt scoop problem.

Today's Topics:

• The complete moth joke (RIP Norm MacDonald)
• Why my heels keep turning inward with the foot plate too high
• The butt scoop problem: why pausing at the catch is bad
• Arms, tilt, knees - why the sequencing matters
• Straight arms and forward tilt at the catch
• Professional jealousy (didn't get to it - maybe tomorrow!)
• Updates on Premium 2K plan and app improvements

The Technical Focus: This episode goes deeper on technique than usual - specifically about what happens at the catch when you compress into the front. The longer you pause, the more likely your butt escapes before your feet push. We work through how to roll in and instantly drive back.

Perfect for: Anyone who needs a good laugh, wants to understand catch timing better, or just needs easy morning company on the erg.

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.

I'm back! After a fever-filled weekend that knocked me completely off the rower, I'm easing back in with the gentlest 5K yet. Zone 2 intensity, a bit of coughing (sorry), and a deep dive into the rowing app ecosystem.

What to Expect This Episode: This is a proper comeback workout - keeping it super simple at 16-17 strokes per minute while my chest and nose recover.

Today's Topics:

• How a cold turned into a fever and wiped out my weekend
• Missing the band Christmas night out (and all those drumming jokes)
• Why texting has ruined proper conversation
• Complete breakdown of rowing apps: Exa vs ErgZone vs ErgData vs Avaron vs MyRow
• The MyRow tablet as the ultimate Concept2 premium upgrade
• Late-workout technique check when you're getting lazy
• Why you should start rowing during my intro if you need more time

The Honest Bit: Lots of app talk, less storytelling. But sometimes that's what you need: straightforward company and useful information while you're just trying to get back into the routine after time off.

Perfect for: Recovery workouts, comeback rows after time off, or anyone researching which rowing app to invest in.

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.

First things first - I accidentally pressed the noise cancelling button on my microphone. Which removed the fan noise of the C2. So apologies that it sounds weird!

Life doesn't always follow the schedule, and today's episode proves it. Instead of my usual 7am row, we're doing this one at 4pm after a morning biomechanics appointment and a Nando's lunch date.

What to Expect This Episode: Still recovering from a chest cold, I'm keeping things easy with a comfortable zone 2 row while diving into some surprisingly deep territory. We cover everything from the 5-4-3-2-1 countdown trick for beating procrastination to a surprisingly vulnerable chat about friendships I've left behind throughout my life.

Today's Topics:

• KCR therapy and why my left side sits higher than my right
• The 5-4-3-2-1 technique for getting yourself to do hard things
• Extended technique breakdown (with feet-out rowing demonstration)
• Why I've lost touch with bandmates, squash friends, and rowing teammates
• App recommendations: MyRow, Exa, ErgData, ErgZone, Avaron
• Friday night spaghetti bolognese tradition

The Reality Check: This episode is a perfect example of why I suggest rowing a day behind the uploads. Life happens - appointments, lunch dates, unexpected schedule changes. But the workout still gets done, just at a different time.

Perfect for: Anyone who needs proof that consistency doesn't require perfection, and that showing up matters more than when you show up.

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.

Think you can deliver the same performance when you're tired? Most people can't. This 36-minute RowAlong will test if you're different. Six identical rounds. Same pattern every time:

🚣‍♀️ The Workout:

4 minute warm up

---

2 minutes easy (20spm)

2 minutes moderate (24spm),

1 minute hard (30spm) - No Rests

Repeat 6 times

---

2 minute Cooldown

The catch? Round 6 paces need to match Round 1. That's where real fitness happens.

✈️ Why This RowAlong Works:

Builds serious cardiovascular endurance without destroying you

Teaches mental toughness through progressive fatigue

YOU control the intensity — this workout grows with you

Perfect for home fitness rowers and experienced athletes alike

🎯 The Pacing Secret:

You set your own "Low Intensity" baseline at the beginning of round 1 (think 5/10 effort — like climbing stairs at a steady pace). For split users: try your 2K pace + 18-20 seconds at 20spm.

Everything builds from YOUR foundation. Start conservative for endurance, or push harder for a serious test. Same workout, totally different experience every time.

This RowAlong is perfect if you want to:

✅ Build rock-solid stamina and mental resilience

✅ Burn serious calories with expert coaching

✅ Prove you're stronger than you think

✅ Follow along on ANY rowing machine (Concept2, Hydrow, Aviron, WaterRower)

The Question: Can your Round 6 match your Round 1?

There's only one way to find out. RowAlong with me.

🔔 Subscribe for follow-along rowing workouts that make you genuinely fitter and mentally tougher.

https://www.youtube.com/@rowalong?sub_confirmation=1

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

Chapters:

00:00 Intro

01:47 RowAlong Workout Begins

38:55 Cooldown

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.

Welcome back to your daily rowing companion! Episode 2 finds me with a bit of a cold but still committed to our morning 5K together - because that's what we do.

What to Expect This Episode: Fresh off a much-needed haircut (no more Wolverine look!), I'm back to "respectable John" as we row through another easy 21-minute session. Today's chat covers the bizarre world of Scottish barbers, a quick technique breakdown, and thoughts on why sometimes you just need to move without chasing numbers.

Today's Topics:

• The mystery of 15 barbers on one street (and why they all only take cash)
• My £20 haircut experience at Jazz Cuts
• How production music works in TV editing (spoiler: no Taylor Swift)
• Technique reminder: arms, tilt, knees - then push with your legs
• Why I'm doing this at 7am with a chest cold
• 
  

The Format Reminder: This is my actual morning 5K row, filmed as it happens. Zone 2 pace (around 18 strokes per minute), casual conversation, and absolutely no performance pressure. Just company for your morning workout.

Pro tip: Stay a day behind the uploads so there's always a fresh row waiting for you in the morning.

Perfect for: Easy recovery days, building consistent habits, or just having someone to chat with while you get your body moving.

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.

Welcome to your new morning rowing companion! Join me every weekday for an easy-paced 5K row that's less about hitting numbers and more about just moving together.

What to Expect: This isn't your typical structured workout video. Think of it as rowing with a friend who happens to chat about life while you both get in a solid morning session. I row my daily 5K at a comfortable zone 2 pace (around 20-22 minutes), and you're welcome to follow along at whatever intensity suits you.

The Format:

• Casual conversation mixed with helpful technique reminders
• Stories from daily life, training updates, and random musings
• Open AMA format - send me your questions about rowing, training, or anything else
• No fancy production, just honest morning vibes and bedhead

Schedule:

• Monday-Friday: Daily 5K rows posted by 9-10am
• Saturdays: I'm at parkrun
• Sundays: Live group row on the Row Along YouTube channel

Whether you're an early Row Along adopter or brand new here, this is a return to the more personal, less polished content that started it all. Grab your coffee, hop on your erg, and let's start the day right.

Perfect for: Easy aerobic base building, technique work, or just getting your body moving without the pressure of performance goals.

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 is audio from the group row on the EXR app - streamed live on 30th November 2025 over on the RowAlong Live Youtube channel. This is a little late arriving, sorry!!

Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.

The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go! 

Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.

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.

Tired of rowing workouts that either bore you to death or completely destroy you? This one's different — it's designed to make you fitter AND actually enjoy the process.

Here's the thing about most rowing workouts: they either bore you to tears with steady-state, or they crush you with chaotic intervals. This one is different. It's a beautifully structured climb that teaches your body to adapt, recover, and find its flow.

***The workout***:

4 minute Warmup,

Straight into:

2 min @ 20spm

2 min @ 24spm

1 min @ 30spm

Do this 6 times.

2 minute Cooldown

🛫 Why this workout Works So Well:

Gradual intensity increases that boost your fitness without overwhelming you

Smart progression from easy to challenging that builds real endurance

Built-in recovery that teaches your body to bounce back faster

Pyramid structure that makes 36 minutes fly by (pun intended)

You'll finish feeling strong, not broken

Perfect for rowers who want to:

✅ Get significantly fitter with a structured approach

✅ Build serious endurance without burning out

✅ Actually enjoy their interval training

✅ Torch calories while having fun

✅ Feel stronger and more confident after every session

✅ See real improvement in their overall fitness

The magic happens in the pattern. As you climb the pyramid, your body learns to adapt. As you descend, it learns to recover while maintaining power. It's like flight training for rowers.

Here's what's brilliant about the pyramid approach: your body gets time to adapt as intensity rises, then learns to stay strong as it comes back down. You're not just surviving the workout — you're genuinely getting better at rowing and fitter overall.

🎯 Here's How Pacing Works in This RowAlong:

Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session.

This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.

For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.

From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back. The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.

This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!

Whether you're on Aviron, Concept2, Hydrow, or WaterRower, this workout delivers results you can feel.

Ready to discover why structured intervals are a game-changer? Let's make you fitter, stronger, and happier on the rower.

CHAPTERS:

00:00 Intro

01:49 RowAlong Workout Begins

36:23 - Cooldown

Subscribe for rowing workouts that make you genuinely better without making you miserable. Hit that bell for sessions designed to boost your fitness and keep you coming back for more.

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 discover what you're actually capable of? This rowing workout has a genius pattern that brings out the best in everyone — whether you're just starting out or you've been rowing for years.

Here's what makes this follow along rowing session so special: it adapts to YOU. Beginners will build confidence and see rapid improvements, while experienced rowers will find new levels of strength they didn't know they had. The alternating pattern keeps everyone engaged and progressing.

🚀 Why This RowAlong Workout Works for Everyone:

Alternating efforts that let you work at YOUR level while still improving

Smart recovery periods that teach your body to bounce back faster

Pattern that builds both physical fitness and mental confidence

30 minutes that fly by because you're always moving toward the next phase

I'll guide you through every step, adapting the coaching to what you need

Perfect for rowers who want to:

✅ Get significantly stronger and fitter at their own pace

✅ Build confidence in their rowing ability

✅ Learn how to recover quickly between efforts

✅ Experience that amazing feeling of surprising themselves

✅ Row along with supportive coaching every step of the way

✅ Discover they're capable of more than they thought

Here's the magic: This pattern meets you where you are and takes you where you want to go. Your "max effort" is perfect for you right now, and this workout will help you find your new personal best — whatever that looks like.

------------------------------------------------------------------------------------------------------------------------------------------------------------

The Workout:

4 minute Warmup,

Straight into:

1 min @ 20spm (Low Intensity)

1 min @ 20spm (Max Power)

1 min @ 20spm (Low Intensity)

1 min @ 24spm (Match Max Power Pace)

Repeat for 30 minutes

2 min Cooldown

🎯 Here's How Pacing Works in This RowAlong:

Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session.

This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.

For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.

From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back.

The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.

This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!

------------------------------------------------------------------------------------------------------------------------------------------------------------

Subscribe for more rowing workouts that actually challenge you and deliver real results.

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

➡️ Become a Patreon: https://www.patreon.com/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

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.