RowAlong – Indoor Rowing Machine Workouts

Aug 17: Join me for a 25-minute rowing workout to reset, refocus and get back on track. You’ll get an easy low-intensity row, simple technique cues and a rhythm you can just settle into.

I’m doing 21 minutes of continuous rowing + a 4-minute cool-down, followed by stretching. Match my stroke rate and move with me, or adjust the effort to suit what you need today — this works on any rowing machine.

One thing I’ve discovered from actually rowing along to my own videos is how useful it is to have somebody else setting the rhythm. I can switch off a little, drive when they drive, recover when they recover, and let the workout happen rather than constantly thinking about it.

And that fits today’s bigger message perfectly: things get in the way.

Illness, injury, work, family — sometimes even motivation. Your plans may need to change, but that doesn’t mean you’ve failed. I’ve had to back off my own training recently, so today I’m resetting, recalibrating and moving forward again.

If you need exactly the same thing, get on your rower and do it with me.

🚣 21 min continuous row

😌 4 min cool-down

🧘 Guided stretching afterwards

🎯 Easy, conversational effort — or increase it to suit you

🏠 Suitable for home and gym rowing machines

Don’t Row Alone. RowAlong.

00:00 Welcome & rowing machine setup

03:41 Start rowing — ease into the rhythm

07:23 Why I want you to RowAlong with me

15:18 Reset, refocus and start again

23:26 When life gets in the way

24:45 Cool-down — setbacks, goals and moving forward

29:20 Guided stretching

32:10 World Indoor Rowing chat

42:14 Motivation, goals and finding your reason to row

45:35 What’s next

⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness and stop if you feel unwell. If you’re returning after illness or injury, or have any medical concerns about exercising, seek advice from a qualified healthcare professional.

#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.

You don't need to smash yourself to build real fitness. This easy, low-intensity row-along workout takes just 25 minutes a day — and it's one of the most valuable sessions you'll ever do on the rowing machine.

In this follow-along rowing workout row 21 minutes at a gentle, comfortable pace (plus a 4-minute cool-down), working on the rowing technique that makes every stroke count. You'll learn where your power should really come from, the catch position that gives you reach and hang, and why the "easy" daily row quietly builds the foundation fitness that everything else sits on top of.

No shouting. No eye-bleeding effort. Just a calm, steady row that fits around your life — perfect for beginners, returners, and anyone who wants to keep moving every day.

▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBE

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

If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.

CHAPTERS

0:00 Welcome — why easy daily rows work

1:10 Power comes from your legs, not your arms

2:18 Set up: handle grip & posture

4:11 The #1 mistake — pulling too early

8:07 Find your catch position

9:15 Stop shrugging (neck pain fix)

11:12 The drive — legs are the only power source

12:46 The recovery sequence

14:04 Why these rows prime your whole day

18:16 Is this enough? Yes, for core fitness

18:49 Add "spice" with power strokes

20:42 Returning after illness (Joe's story)

24:49 Build the foundation, build everything else

28:29 Cool-down stretches

30:31 Why people fall out of love with rowing

35:09 Five easy rows beat two monster workouts

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.

Everyone tells you to push harder. I'm here to tell you that the best training you can do is the easy stuff — and this is how to do it right.

Here's the truth most rowers miss: when you row easy, you can finally feel the stroke. You use more muscle instead of fighting the machine. You avoid the niggles and injuries that come from grinding every session. And you build the aerobic base that lets you row for longer, day after day, without burning out. Easy isn't the opposite of progress — it's the engine of it.

So today's 21 minutes are deliberately gentle, and I talk you through the whole thing as I row. Sit on your sit bones instead of slumped back in the seat. Shins vertical at the catch, the strap over the balls of your feet, and a handle you hook rather than choke. Then the drive — feet pushing and hands connecting at the same moment, rocking forward over your hips instead of rolling like a weeble, and a recovery so relaxed the only thing that ever tenses is your core.

Master that, and you don't just row easier — you row *better*, and for far longer. Whether you're on a home machine or down at the boathouse, it's the same stroke. Come and do it with me.

▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBE

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

If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.

CHAPTERS

00:00 Why easy rowing is your best training

00:53 Setting your drag factor

01:13 Sit on your sit bones, not the back of the seat

01:38 Foot stretcher height

03:10 How to hold the handle

03:43 Connecting your feet and hands

05:54 Rocking forward with a straight back

09:40 Monira won two championships rowing easy

13:43 Legs, body, arms — the drive sequence

20:06 Dropping the handle low at the front

21:33 Relaxing the shoulders

23:09 Relax down, rise up

24:43 Cool down begins

29:40 Hamstring stretch

30:55 Glute stretch

33:05 Quad stretch

34:50 Hip flexor stretch

36:38 Wrist and forearm stretch

37:28 Shoulder and tricep stretch

39:50 See you in the next one

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 row for longer without running out of steam? This 4 x 10 minute low-intensity rowing workout uses short 90-second recoveries to help you build towards longer continuous rows — while giving you time to think honestly about what could be holding your rowing back.

▶ Follow the complete Road to 2K plan here:

https://www.youtube.com/playlist?list=PLWJF7FdUN_Mo

🚣 TODAY'S WORKOUT

• 4 × 10 minutes

• 90 seconds rest / very light rowing between each

• 20 strokes per minute

• Around 2K +18 to +22 pace

• Keep the intensity LOW

• No separate warm-up — ease gently into the first 10 minutes

That's 40 minutes of quality low-intensity rowing — but you don't have to be capable of rowing continuously for 40 minutes to do it.

Those 90-second breaks make a difference.

They give you a chance to reset, help prevent your heart rate continually drifting upwards, and can make a volume of rowing possible that might feel intimidating as one uninterrupted block.

Complete 4 × 10 today and you might just discover that a continuous 40-minute row isn't as far away as you thought.

But there's another job for today's workout.

Use the easy intensity to pay attention to yourself.

What is actually limiting your rowing?

Is it your aerobic fitness? Power? Technique? Pacing? Your ability to tolerate discomfort? Breathing? Or something else entirely?

It's very easy to keep training the things we're already good at. Improvement sometimes means being honest enough to identify the weak link — and then actually doing something about it.

That's what I'd like you to think about while we RowAlong today.

This workout is also a little different from the rest of Road to 2K. Rather than rowing alongside the audio from the original plan, this coincided with my Sunday EXR group row, so this time we're properly rowing together with completely new coaching and conversation throughout.

👇 When you're finished, tell me in the comments:

🚣 Did 4 × 10 feel more manageable than 40 minutes straight?

❤️ How well did you keep the intensity under control?

🎯 What do you think YOUR biggest rowing weakness is right now?

💪 And what are you going to do about it?

👍 Subscribe if you're following Road to 2K so you don't miss the next workout.

DON'T ROW ALONE.

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⚠️ HEALTH DISCLAIMER

Always consult your doctor before beginning a new exercise programme. Train at an intensity appropriate for your own fitness and experience. Stop immediately if you feel pain, dizziness, unusual shortness of breath or become unwell.

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CHAPTERS

00:00 Introduction & Workout Setup

01:45 10 Minutes #1 – Ease Into It

11:44 90 Second Recovery

13:15 10 Minutes #2 – What Is Holding You Back?

23:18 90 Second Recovery

24:49 10 Minutes #3 – Build Your Fitness

34:48 90 Second Recovery

36:17 10 Minutes #4 – Know What Your Body Can Do

46:20 Cooldown & Finding Your Weak Link

50:48 Post-Row Wrap Up

52:03 Road to 2K WO5 Review

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.

Aug 11: A rowing workout shouldn't feel like something you have to survive.

This is 25 minutes of easy, low-pressure rowing designed to get you moving, help you find a smooth rhythm and—most importantly—leave you wanting to come back and row again.

We’ll do 21 minutes of continuous easy rowing + a 4-minute cool-down, followed by a guided stretch. Match my stroke rate if you want, choose whatever effort feels right for you, and use any rowing machine.

Along the way, I’ll show you how slowing things down can actually make rowing feel better: giving you time to find your connection, settle your technique and let the stroke flow without constantly chasing numbers.

Because whether you row at home or in the gym, the best exercise routine is the one you enjoy enough to keep doing.

🚣 WORKOUT: 21 min easy row + 4 min cool-down

🎯 EFFORT: Comfortable, conversational, low intensity

🏠 SUITABLE FOR: Home or gym rowing machines – Concept2, water, air, magnetic and more

✅ GOAL: Move, enjoy the row and finish feeling like you could do it again

No shouting. No punishment. Just get on the machine and RowAlong.

Don’t Row Alone. RowAlong.

00:00 Welcome & rowing machine setup

03:02 Start rowing – find an easy rhythm

06:00 Slow down and let the stroke flow

11:40 Use the easy row to work on technique

19:00 The most important thing: enjoy rowing

24:11 4-minute cool-down

28:10 Guided stretching

30:28 Fitness advice, studies & internet rabbit holes

43:26 Final thoughts

#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.

Aug 10: What if getting fitter didn’t mean pushing harder every time you exercise?

This 25-minute easy rowing workout is about learning to back off, control your effort and get more from your rowing machine without emptying the tank.

We’ll row for 21 minutes at low intensity and a low stroke rate, followed by a four-minute cool-down and a full guided stretch.

Today I start ridiculously gently — almost just pressing my feet into the footplates — because sometimes getting your breathing and heart rate up a little is enough.

And that opens up the main subject of this row:

Easy isn’t wasted training.

Learning to control how much power you put into the machine means you’re no longer a “one-note rower” who only knows how to sit down and smash it.

THE WORKOUT

• 21 minutes easy continuous rowing

• 4-minute cool-down

• Full guided stretch

• Low intensity and low stroke rate

• No pace target

• Suitable for any rowing machine

• Technique coaching throughout

Start with comfort. Row at an effort you can sustain. And remember — you can always add more power later.

Don’t Row Alone. RowAlong.

CHAPTERS

00:00 Welcome — carve out half an hour for yourself

00:39 Set your resistance / drag factor

00:49 Seat position and posture

01:19 Foot stretcher setup

02:10 Relax your grip on the handle

03:14 Row begins — start REALLY easy

04:04 The summer cold has arrived

04:58 The benefits of starting gently

05:40 Learn to control your effort

06:31 Stop being a one-note rower

07:43 When power gets in the way

08:32 Easy rowing gives technique room to flow

09:55 What illness does to my heart rate

10:52 The illness that stopped me racing Worlds

13:00 Technique recap

13:17 The catch — the most important position

15:23 The drive — legs first

16:01 Technique mistakes that rob your power

17:32 Why technique gives you a better workout

18:36 Adding body swing and arms

20:26 The recovery sets up the next stroke

22:13 Hands before knees

24:18 Cool-down begins

25:22 Fitness advice and YouTube influencers

27:09 Why fitness influencers can be hard to relate to

28:51 Stretch — hamstrings

29:58 Stretch — glutes

30:22 The gap between fitness advice and real life

30:40 The stubborn belly-fat example

32:06 Stretch — quads

32:24 Why constantly changing plans doesn’t help

33:15 “Reduce stress and get more sleep”

33:36 The pressure of quick fitness promises

34:12 Stretch — hip flexors

34:38 Real progress takes time

35:27 Fitness pressure isn’t just a problem for teenagers

36:20 Stretch — forearms and wrists

37:37 Stretch — shoulders

37:45 The problem with “just get more sleep”

40:42 Advice from people who don’t live your life

42:38 Take what applies to YOU

43:03 Stretching complete

43:15 Sunshine, vitamin D and another social-media rabbit hole

45:15 Final thoughts

New here? Subscribe and join me for these daily RowAlong workouts — friendly rowing, useful coaching and plenty of conversation, without the shouting.

#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 row a faster 2000m? RowAlong with me in Workout 3 of my Road to 2K series, where I'm rowing my complete 2K training plan as I prepare for the World Rowing Indoor Championships—and inviting you to RowAlong with me.

▶️ Follow the full Road to 2K playlist here:

https://www.youtube.com/playlist?list=PLWJF7FdUN_Mo

Today's workout isn't about speed.

It's about building the fitness that lets you handle the harder sessions later in the week, while giving yourself time to improve your rowing technique and connection.

The biggest challenge today is actually keeping the intensity LOW.

Your heart rate may drift upwards as the session goes on—that's completely normal—but don't chase pace. Keep your effort around **5/10 RPE** and resist the temptation to push harder.

Tomorrow is the toughest workout of the week.

Save something for it.

🚣 Today's Workout

• 4 minute warm-up

• 2 × 20 minute intervals

• 2 minutes rest between intervals

• 18 strokes per minute

• Target pace: 2K +20 to +22

• RPE 5/10 (or Zone 2 heart rate)

• 2 minute cooldown

Frustratingly, the camera image dropped 5 minutes into the first interval. I've put the original video image on screen instead for that. I then reappear in the rest, and for the rest of the workout. I'll come back and re-make this when I've completed the plan.

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

Five years ago I coached this training plan.

This time I'm finally rowing every session myself.

You'll hear the coaching from the original programme while I row alongside you, sharing how the session feels, what I'm noticing, and the lessons I'm learning as I build back towards my best.

👇 After you've finished, let me know in the comments:

• Average split

• Average heart rate

• Did your heart rate drift?

• What technique cue helped you most today?

👍 If you're enjoying the Road to 2K series, please subscribe so you don't miss tomorrow's key workout.

DON'T ROW ALONE.

━━━━━━━━━━━━━━━━━━━━━━

⚠️ HEALTH DISCLAIMER

Always consult your doctor before beginning any new exercise programme. Train at an intensity appropriate for your own experience and fitness level. Stop immediately if you feel pain, dizziness or become unwell.

━━━━━━━━━━━━━━━━━━━━━━

CHAPTERS

00:00 Introduction

01:26 Warm-up

06:39 Warm-up Complete

06:40 Main Session

50:45 Cooldown

53:25 Stretching

58:41 Session Review & Tomorrow's Plan

59:25 Outro

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.

Aug 06: Need 25 minutes where nobody needs anything from you? This easy daily rowing workout is your chance to step away from everything else, get your body moving and enjoy a little time that belongs entirely to you.

Whether the house feels too loud, too quiet, or you’re simply bored with the usual routine, consider this your rowing safe space: 21 minutes of gentle rowing, and a three (not four) minute cool-down and a guided stretch afterwards.

No shouting. No pressure to perform. No need to chase somebody else’s pace.

Set your rowing machine somewhere comfortable, follow my rhythm and listen to me ramble while we get through it together. The effort stays around a conversational four out of ten, mostly in low-intensity Zone 2 territory.

I deliberately keep today’s row easy because I have a demanding 2K training session later. That leads into an important point: an easy workout should support the rest of your life and training, not leave you too exhausted to do anything else.

Along the way, we also cover:

• How to match the drive and recovery rhythm

• Simple posture, arm and knee-timing reminders

• The tiny piece of tape helping me stop over-compressing

• What barefoot shoes reveal about foot connection

• Why your whole foot—not only your heels—should drive the machine

• Comparing wrist and chest-strap heart-rate readings

• Recognising fatigue through disrupted sleep

• Why a proper rest day can be part of good training

• Pursuing a goal without making your life miserable

That final point matters. Improvement sometimes requires discomfort, discipline and a little sacrifice—but it should not feel like constant punishment.

Find a way to challenge yourself while still enjoying the process.

🚣 THE WORKOUT

21 minutes low-intensity rowing

4 minutes easy cool-down

Guided post-row stretching

Approximately 4/10 effort

Low stroke rate and conversational intensity

Suitable for any rowing machine

You don’t need a Concept2. An air rower, water rower, magnetic machine or budget rowing machine is absolutely welcome.

New here? We’ve been waiting for you. Subscribe and join me for friendly daily rowing workouts with no shouting—just company, conversation and steady progress.

Don’t Row Alone. RowAlong.

CHAPTERS

00:00 Welcome to your rowing solace

00:45 Today’s 21 + 4 workout

01:05 Set your resistance or drag factor

01:19 Seat position and posture

02:16 Foot stretcher setup and barefoot shoes

03:31 Relaxed handle grip

03:54 Row begins—start gently

04:42 How easy should this workout feel?

05:25 Why I’m saving energy for later

08:16 The missing timer and time call-outs

09:09 Why I changed the EXR camera view

10:27 Why RowAlong stays side-on

14:10 Match my drive and recovery rhythm

15:41 Technique: posture, arms and knees

17:01 My “butt scoot” and the tape reminder

19:49 Barefoot shoes and whole-foot connection

22:39 Garmin versus chest-strap heart rate

25:04 Cool-down begins

28:04 Stretch: Hamstrings

29:14 Stretch: Glutes

30:52 Stretch: Quads

33:00 Stretch: Hip flexors

34:47 Stretch: Forearms and wrists

35:07 Training fatigue and taking a proper rest day

37:29 Your safe space—and why easy rowing matters

38:42 Losing weight without making life miserable

40:32 Embrace discomfort without punishing yourself

41:41 Final thoughts

⚠️ Always consult your doctor before beginning a new exercise programme. Adjust the workout to suit your body and current fitness, and stop if you experience pain, dizziness or unusual discomfort.

#RowingWorkout #IndoorRowing #RowAlong

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 row a faster 2000m? This is Workout 2 of my Road to 2K series, where I'm following my complete 2K rowing training plan as I prepare for the World Rowing Indoor Championships.

Today's workout isn't about setting your fastest split.

It's about learning to keep rowing when your brain starts telling you to stop.

▶️ Follow the complete Road to 2K playlist:

https://www.youtube.com/playlist?list=PLWJF7FdUN_Mo

These 3 minute intervals are long enough for the discomfort to build, but short enough that you can reset, recover and go again. Every interval you complete teaches your body that it can hold a strong pace for longer... and perhaps more importantly, teaches your mind that you don't have to give in when things get uncomfortable.

🚣 Workout 2

• 4 minute warm up

• 10 × 3 minute intervals

• 28 strokes per minute

• Target pace: 2K +5 seconds

• 3 minutes rest between intervals

• 2 minute cooldown

Five years ago I created this training plan and coached everyone else through it.

This time I'm finally rowing it myself.

You'll hear the coaching from the original sessions while I row every interval alongside you, sharing how I'm feeling during the rests and what I'm learning as I work my way back towards race fitness.

Whether you're chasing a PB, preparing for competition or simply want to become mentally stronger on the rowing machine, I'd love you to train alongside me.

👇 After you've finished, leave me a comment and tell me:

• Did you complete all 10 intervals?

• Which interval was the toughest?

• Did you want to stop?

• And... did you keep going?

Those are the moments that make you stronger.

▶️ Add some simple fitness with the RowAlong Daily Workout:

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

👍 If you're enjoying the series, please subscribe so you don't miss the next session.

DON'T ROW ALONE.

⚠️ HEALTH DISCLAIMER

Please consult your doctor before beginning any new exercise programme. Row at an intensity appropriate for your own fitness and experience, stop immediately if you feel pain, dizziness or become unwell, and remember that you are responsible for your own training decisions.

DON'T ROW ALONE.

00:00 Introduction

02:29 Warm-up

06:35 Workout Setup

08:44 Interval 1 Begins

1:06:34 Cooldown

1:09:46 Results and Session Review

1:10:16 Stretching

1:12:20 Final Thoughts

1:14:19 Outro

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.

A change to your rowing technique may initially feel awkward, slower or less powerful—but that does not mean it is worse. It may be the change that eventually gives you better performance, a more effective workout and a stroke you enjoy far more.

Today’s RowAlong is an easy 25-minute rowing workout: 21 minutes at a low intensity and low stroke rate, followed by a four-minute cool-down and full guided stretch.

There are no pace targets to chase. I begin very gently, using the row to wake up and assess how my body feels rather than forcing a performance.

As we row around the Deja Vu course in EXR, I look at some common technique changes:

• Using the legs before pulling with the arms

• Holding the forward body angle at the start of the drive

• Using the body swing without opening too early

• Releasing the arms and body before bending the knees

• Avoiding pulling yourself forward with the foot straps

• Arriving at a consistent catch position on every stroke

Changing these habits can feel strange. You may even row more slowly at first because the timing, muscle use and sensation are different.

I explain this using two performance ladders: your familiar technique may have taken you near the top of a shorter ladder, while a better stroke may initially place you lower down—but on a much taller ladder with far more room to improve.

Good technique is not only for racing. It allows you to involve more of your body, get more fitness from the workout, improve posture and core engagement, and hopefully enjoy rowing more.

The same idea applies away from the machine. Whether you’re improving your stroke, returning to fitness or changing habits later in life, different may be exactly what you need to move forward.

🚣 WORKOUT

21 minutes low-intensity rowing

4 minutes easy cool-down

Full guided stretch

Low stroke rate and conversational effort

Suitable for any rowing machine

Optional technique coaching throughout

New here? Subscribe and RowAlong regularly for friendly rowing workouts, technique guidance and steady progress—without the shouting.

Don’t Row Alone. RowAlong.

00:00 Welcome — today’s easy daily row

00:43 Set your resistance or drag factor

00:49 Seat position and rowing posture

01:19 Foot stretcher setup

01:43 Relaxed handle grip

02:06 Row begins — start very gently

03:03 Feeling run-down and listening to your body

04:40 Going by feel during 2K tempo training

08:02 Why this daily row should stay manageable

09:51 Change can be good

10:00 When different doesn’t automatically mean worse

11:09 Technique change: legs before arms

12:57 Holding the body angle during the leg drive

14:14 Stop pulling yourself forward with the straps

17:00 Building a consistent catch position

19:18 When rowing technique becomes more important

20:26 Why better technique may initially feel slower

21:58 The shorter ladder versus the taller ladder

23:12 Cool-down begins

26:00 Technique for performance, fitness and enjoyment

27:30 Stretch — hamstrings

28:26 Stretch — glutes

29:47 Stretch — quads

32:09 Stretch — hip flexors

32:30 A more relatable fitness journey

33:57 Stretch — forearms and wrists

34:48 Stretch — shoulders

37:02 Finding time to train around real life

38:25 Different can lead somewhere better

39:01 Final thoughts

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

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

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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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