RowAlong – Indoor Rowing Machine Workouts

Want to row a faster 2000m? This 30 minute RowAlong workout is the first session in my Road to 2K series. RowAlong with me as I follow my complete 2K rowing training plan as I prepare for the World Rowing Indoor Championships. Whether you're chasing your first 2K, a new PB or simply want to become a stronger indoor rower, come and train alongside me.

This isn't just another workout.

▶️ Follow the complete Road to 2K playlist:

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

Five years ago I created my original 2K 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 stroke alongside you, adding live commentary before, during the recovery periods and afterwards about how the session felt and what I'm learning as I work towards race day.

Today's session is:

🚣 30 minutes

🚣 20 strokes per minute

🚣 Low intensity

🚣 Power strokes every minute

If you're following the plan with me, I'd love to know how you got on.

👇 Leave a comment with:

• Your average split

• Your average heart rate (if you track it)

• How the session felt

• Anything you struggled with

I'll be reading the comments and posting my own thoughts after every session too.

▶️ 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.

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CHAPTERS

00:00 Introduction

01:05 Warm Up

03:36 Main Session

43:16 Stretching

47:34 Session Review

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#rowing #indoorrowing #concept2 #rowalong #2krowing #rowingworkout #rowingtraining #2000m #fitness

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.

Take 25 minutes for yourself today in this RowAlong workout. Not to chase a pace, prove your fitness or force an improvement, but simply to move, breathe and pay attention to how your rowing feels.

This easy daily rowing workout gives you 21 minutes of low-intensity rowing followed by a four-minute cool-down and guided stretching. Your heart rate and breathing should rise a little, but the row should never feel hard.

Use whatever rowing machine you have, choose a comfortable resistance and forget about the numbers for a while. Start gently, connect your feet and hands to the machine, and give your body time to settle naturally into the stroke.

Taking time for yourself can also mean taking time to understand your rowing. During the workout, I look at:

• Why technique can gradually change without us noticing
• What rowing along with one of my older videos revealed
• The timing of the hands, knees and body during the recovery
• How to keep the stroke smooth instead of robotic
• Why the arms should remain straight during the leg drive
• How heart rate can help control genuinely easy training
• What my recent 2K result revealed about fitness and the mental game
• Why you should never push the slow sessions just because you can

The underlying message is simple: keep the easy rowing easy, save your harder effort for the sessions that require it, and occasionally give yourself enough time and attention to notice what your body is telling you.

🚣 THE WORKOUT

• 21 minutes of continuous low-intensity rowing

• Four-minute rowing cool-down

• Guided post-row stretching

• No prescribed pace or distance

• Suitable for any rowing machine

• Optional technique and performance analysis throughout

⚠️ TECHNICAL NOTE

The complete 21-minute row and four-minute cool-down are unaffected.

At 34:21, near the end of the stretching section, my camera feed freezes and then disappears. The audio continues normally, including the remaining forearm, wrist and shoulder stretches, so you can still listen and follow the instructions. It simply becomes a very brief RowAlong podcast!

00:00 Welcome — take time to get moving

00:55 Set your resistance or drag factor

01:09 Seat position and posture

01:45 Foot stretcher setup

02:36 Handle grip

03:01 Row begins — connect before adding power

03:39 Don’t chase pace or intensity

04:45 What harder training can teach you

06:05 Take time to assess your rowing

07:03 Rowing along to my own 2K plan

09:15 What old footage revealed about my technique

10:07 Recovery check — hands before knees

12:01 Keep the stroke smooth, not robotic

14:57 The drive — legs first and arms straight

16:36 Body swing and catch position

18:40 Heart rate and low-intensity effort

19:05 Analysing my recent 2K performance

20:13 Don’t push the slow stuff

21:55 Don’t let ego turn easy into tempo

24:12 Cool-down begins

24:41 Why the different training zones matter

27:02 Why taking a proper break was important

28:13 Stretch — hamstrings

29:25 Stretch — glutes

31:30 Stretch — quads

32:54 Stretch — hip flexors

34:21 Camera glitch — audio continues

34:54 Stretch — forearms and wrists, audio only

35:47 Stretch — shoulders, audio only

37:31 Final thoughts

New here? Subscribe and RowAlong with me regularly. No shouting and no pressure—just friendly rowing, technique guidance and steady progress.

Have a drink, have a shower, eat something, and tell someone you love them.

Don’t Row Alone. RowAlong.

⚠️ Always consult your doctor before beginning a new exercise programme. Stop exercising 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.

No numbers to chase today. No pace to hold. Just 21 minutes of low intensity rowing (plus a 4 minute cool-down and full stretch) — the kind that should never feel hard, whatever machine you're on.

This is zone 1 / zone 2 territory: get your body moving, your breathing up a little, and let go of the pressure to perform. There's a light technique refresher woven in (posture, the drive, the recovery, and one weirdly effective trick to switch your core on), but today isn't about fixing anything — it's about giving yourself permission to just show up and row.

🚣 Suitable for: Concept2, water rowers, air rowers, budget machines — every rower welcome

⏱️ Workout: 21 min low intensity row + 4 min cool-down + full stretch

🎯 Focus: Zero pressure, zone 1/2 effort

▶️ 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.

Thank you for rowing with me.

Don’t Row Alone. RowAlong.

#RowingWorkout #IndoorRowing #RowAlong

CHAPTERS

00:00 Welcome — a new week, a fresh start

00:52 Today's plan: low intensity, no numbers to chase

01:11 Setting your resistance (drag factor)

01:31 Seat position & posture

01:57 Foot stretcher setup

02:44 Handle grip

02:55 Row begins — nice and easy

03:36 Morning chat

05:42 Talking through a 2K training plan

08:27 Why a baseline 2K test matters

10:26 A simple technique refresher (optional)

13:00 The Drive: legs, body, arms

14:29 The Recovery: arms, body, legs

16:14 Core engagement — the "cough" trick

18:22 Holiday recap: Rome, Lake Garda, Venice

20:26 Weight & recovery check-in

22:46 2K test result & the mental game

24:34 Cool-down begins

28:25 Stretch: Hamstrings

29:40 Stretch: Glutes

31:31 Stretch: Quads

32:52 Stretch: Hip flexors

34:46 Stretch: Forearms & wrists

35:20 Stretch: Shoulders

36:00 What's next

New here? Subscribe and row along every day — no shouting, just steady, easy progress.

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.

There’s no shortcut to fitness… but there IS an easy way.

And for most people, that easy way is exactly what works best.

This 25 minute RowAlong workout is all about low intensity, low stroke rate rowing that helps you build real fitness without burning yourself out. No pressure. No heroic pace. No “go hard or go home” nonsense. Just steady rowing that gives you a solid base, helps you improve technique, and leaves you fresh enough to come back again tomorrow.

That’s the whole point.

In this session, I row easy on purpose and talk about why these kinds of workouts matter so much — especially if you’re building fitness, returning after time away, or simply trying to get healthier without smashing yourself into the ground.

We also get into some useful technique along the way:

• posture and body position
• recovery rhythm
• handle height
• staying relaxed
• using your core properly
• and why easy rowing gives you space to actually feel the stroke

This is a RowAlong Daily Workout:

21 minutes of low intensity rowing + 4 minutes cooldown + stretching

Perfect for:

• beginners
• experienced rowers
• people returning after a break
• anyone wanting sustainable fitness
• anyone who wants to row without pressure

So if you’re looking for a rowing workout that helps you move, breathe, build fitness and come back again tomorrow…

this is it.

00:00 No shortcut to fitness… but there is an easy way

02:52 Set up your machine

05:43 Start rowing

06:40 Why easy rowing works

08:15 First rows back after time away

10:36 Settle into your rhythm

11:26 Recovery timing and stroke sequence

15:07 Handle height at the front of the stroke

19:20 Technique recap

24:11 Turn on your core – “be the snake”

26:51 Cooldown begins

27:17 Lap strap / short sprint thoughts

31:56 Hamstring stretch

32:52 Glute stretch

35:20 Quad stretch

37:01 Hip flexor stretch

39:22 Forearm and wrist stretch

40:21 Shoulder stretch

42:42 No shortcuts, stress and fitness

50:57 Finish

If you enjoyed this workout, leave a comment and let me know how it felt.

And if this kind of rowing helps you, come back for more.

Don’t Row Alone. RowAlong.

#RowingWorkout #IndoorRowing #RowAlong #RowingMachine #Zone2 #LowIntensityWorkout

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.

Been away from rowing? This easy 25-minute rowing workout is a friendly, pressure-free way to start moving again.

Whether you’ve been away for a holiday, illness, injury, a busy spell—or you simply lost the urge to row for a while—the first workout back should not be a test. Forget your old pace. Forget proving anything. Today, we simply move, settle into the stroke and begin finding our rhythm again.

This RowAlong Daily Workout gives you 21 minutes of gentle, low-rate rowing followed by a four-minute cooldown and some guided stretching. There are no hard intervals, no pace targets and no expectation that you should be where you were before the break.

I’m doing exactly the same thing. This was my first proper exercise after 17 days away, so I reduced the drag factor, eased back the power and concentrated on completing the row comfortably enough that I could train again tomorrow.

That is the real goal of your first row back: not to discover how much fitness you have lost, but to make the next workout possible.

🚣 THE WORKOUT

• 21 minutes of continuous easy rowing

• Comfortable, low stroke rate

• Effort around 4 out of 10

• No prescribed pace or distance

• Four-minute rowing cooldown

• Guided post-row stretches

• Suitable for any rowing machine

This workout is for everyone. You might be a complete beginner, an experienced indoor rower returning after time away, or somebody who simply needs a calm session without any pressure. Set the resistance somewhere comfortable, choose an effort that feels right for you and RowAlong with me.

The fitness will return. You do not have to force it.

🕐 CHAPTERS

0:00 Welcome back — returning after a break

0:57 Comfortable rowing-machine setup

2:34 Start rowing — easy does it

12:32 The work begins

13:17 Rebuilding your fitness foundation

18:15 Keep today easy enough for tomorrow

21:04 Returning after illness or injury

23:32 Cooldown and simple technique reset

27:45 Post-row stretching

37:18 Final thoughts

▶️ ROWALONG DAILY WORKOUTS

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

Use any rowing machine. Adjust the resistance, pace and stroke rate to suit your own body and current fitness.

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.

Thank you for rowing with me.

Don’t Row Alone. RowAlong.

#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.

July 10: You're rowing. But are you rowing with power? Some folks try to go faster by moving faster — increasing stroke rate, but not increasing the spin of the flywheel, working harder - but not increasing pace. That's not how speed is made. Speed comes from your legs. And the moment that clicks, everything changes.

Rise, stand, Jump. When you think about coming out of a squat slowly, that's a "Rise" - a light press of your feet. When you jump out of a squat, that's full power. When you STAND up fast enough to go onto your toes - that's the middle ground. Try this off the machine. Then try it ON the machine.

This is your 25-minute low intensity indoor rowing workout — low stroke rate, technique coaching, and a proper 4-minute cool down. We'll row together at a steady pace while I walk you through exactly how power moves through your body: legs first, swinging through the back, finishing through the arms. The full sequence. And you'll feel the difference mid-stroke.

I also talk about why two rowers at the same stroke rate can be moving at completely different speeds — and what separates them. Plus: a conversation near the end about finding the right coach for your body. Because the person on screen needs to click with the person on the machine. I'll tell you why that matters more than any programme or plan.

📌 Chapters: 0:00 — Welcome & Today's Session 1:02 — Resistance, Seat Position & Posture 1:37 — Foot Stretcher Height & Lower Back 3:01 — Handle Grip & We Row 7:01 — Legs First: Where Your Power Really Comes From 8:01 — The Recovery: Arms, Tilt, Then Knees 9:03 — Turning On Your Core (The Right Way) 13:19 — Why Stroke Rate Isn't the Answer 14:09 — Push Harder, Not Faster 15:01 — Finding the Balance: Power, Rate & Fitness 28:03 — When Technique Becomes a Force Multiplier 31:00 — Cool Down & Full Stretch 42:30 — Finding the Coach Who Clicks With You

🚣 I'm a certified indoor rowing coach making follow along rowing workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row with you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

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.

July 9: Most fitness goals don't fail for lack of effort. They fail because the effort never becomes a habit. This is your 25-minute indoor rowing workout, low intensity, low stroke rate, with full technique coaching — and a rowing machine follow along session you can build your day around.

21 minutes of rowing from a gentle warm-up through to cruise pace. A 4-minute cool down. A proper stretch. And by the end, I talk about why making this a daily routine is the most important fitness decision you'll make — more than any single workout, any split, any programme.

Today's technique section goes deep on the full stroke: posture and how it secretly controls your reach, the timing of feet and hands to transfer leg power without losing it, loading the back like a spring and releasing it at exactly the right moment, where your elbows should be and when, finish height, and handle release. The kind of coaching that makes every stroke feel different — and better — the moment it clicks.

I'll also share why routine removes decisions (and why that matters more than motivation), and tell you about doing push-ups when I'm supposed to be working. Good company for 25 minutes.

📌 Chapters:

0:00 — Welcome & How This Works

1:02 — Setting Up: Resistance, Seat & Posture

2:27 — Foot Stretcher Height & Handle Grip

3:48 — Let's Row — Building Into Your Pace

4:10 — Technique: Timing, Connection & The Drive

7:48 — Why Your Legs Need to Lead

9:12 — Loading the Back: The Hidden Power Source

13:14 — Arms Straight, Arms Relaxed

15:46 — The Whole Stroke in Plain English

17:27 — Finish Height & Handle Release

31:13 — Why Routine Beats Motivation Every Time

40:26 — Making Rowing Part of Your Day

41:01 — The Life Hacks That Keep It Going

42:08 — See You Tomorrow

🚣 I'm a certified indoor rowing coach making follow along rowing workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes.

Whatever machine you're on, I'll row alongside you.Subscribe and row with me every day.

Don't Row Alone — Row Along.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

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

💬 Drop a comment — what's your why?

☕ 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

#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout

#RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachine

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.

Nothing spoils a good rowing workout like chasing numbers. Turn off your targeting computer, trust your instincts and RowAlong with me. Today's 25-minute indoor rowing follow along workout is entirely data-free — no heart rate, no pace, no stroke rate. Just you, the machine, and how it feels.

No monitor. No watch. No chest strap. I've covered the screen, put the phone face down, and we're going entirely on feel for 21 minutes. Because sometimes the data becomes the thing you're rowing for — and the rowing gets forgotten. The tail starts wagging the dog. Numbers that were meant to help start to tense you up, constrain you, push you into chasing targets that have nothing to do with how your body is actually moving today.

Rowing by feel fixes that. It builds your internal clock. It teaches your body to find the stroke, not the number. And — as I find out live around the 15-minute mark — you might be going faster than you thought.

Along the way I'll walk you through the full technique: catch position, shins vertical, the forward tilt, the drive sequence, arms away, recovery overlap, and why the recovery should flow rather than happen in "Lego bricks." I'll also get into foot stretcher height, grip width, and what your heels coming up is actually telling you.

Come and row by feel. It's a revelation.

📌 Chapters: 0:00 — Welcome & What Data-Free Actually Means 1:19 — Setting Up Your Machine 1:53 — Foot Stretcher Height & Rowing in Socks 3:05 — Handle Grip 3:44 — Let's Row — Building Into Your Pace 4:10 — Technique: Connecting Your Feet to the Drive 7:24 — The Recovery — Flow, Not Lego Bricks 14:06 — The Drive Phase: Legs First, Always 15:29 — The Data-Free Revelation (Live) 24:44 — Cool Down Row 28:44 — Stretch & Recover

🚣 I'm a certified indoor rowing coach making follow along workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes.

Whatever machine you're on, I'll row alongside you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

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 25-minute follow along rowing machine workout built around low rate, low intensity rowing — and more technique coaching than most people get in a month. This is the session that quietly fixes everything else.

I'll walk you through the full stroke from the ground up — feet to handle, catch position, drive phase, how to open your hips and swing through at the right moment, where your arms should be and when, and why your core switches on with something as simple as making a noise. Not a list of corrections. A rowing stroke, built piece by piece while we're actually moving.

We'll spend the first few minutes getting your machine dialled in — resistance, seat position, foot stretcher height, grip — so you're working with your body, not against it. Then 21 minutes of calm, purposeful rowing. Then a cool down, and a proper stretch to finish.

Along the way I'll tell you the origin story of how RowAlong actually started, get into a fairly passionate discussion about a well-known fitness YouTuber and his views on technique, and share why I think that attitude is exactly what's wrong with a lot of online fitness content.

Good technique. Good rowing. Good company.

📌 Chapters:

0:00 — Welcome & Why I Started Making These

0:55 — Setting Up Your Machine

2:53 — Let's Row — Building Into Your Pace

3:15 — Technique: The Full Stroke, Step by Step

11:02 — Why Technique Matters (And a Word About YouTube)

24:22 — Cool Down Row

28:42 — Hamstring & Glute Stretch

31:50 — Quad & Shoulder Stretch

43:13 — See You Tomorrow

🚣 I'm a certified indoor rowing coach making follow along workouts for every kind of rower — home gym users, gym regulars, complete beginners, experienced athletes. Whatever machine you're on, I'll row alongside you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

Works on Concept2, WaterRower, NordicTrack, and more.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

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

💬 Drop a comment — what's your why?

☕ 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

#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout

#RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachine

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.

Your 25-minute follow along rowing workout is here — indoor rowing, low intensity, low rate, and real technique coaching. I know. These are the workouts that get skipped. Too easy, people say — give me the hard stuff. But you wouldn't build a roof before the foundations.

These steady, calm, low-rate rowing sessions are exactly where your real fitness gets made. The base that everything else is built on. This is the foundation fitness session that makes everything else feel easier.

Today: 21 minutes of rowing, building from very easy up to cruise pace, with a 4-minute cool down and a stretch to finish you off properly. Along the way I'll walk you through your technique, we'll chat about the Merach rowing machine, I'll tell you about getting on the bike this weekend, what's for dinner, and I'll share a few honest thoughts on why so much of what's online seems more interested in taking your money than actually helping you.

Good company for 25 minutes. Come and row.

📌 Chapters: 0:00 — Welcome & Why Low Rate Rowing Matters 04:43 — Let's Row — Building Into Your Pace 11:53 — Rowing Machine Chat: The Merach R50 18:41 — Cross Training — Getting on the Bike 24:54 — Winding Down 25:42 — Cool Down Row 30:01 — Stretch & Recover 35:50 — The Internet, Honesty & Why I Do This

🚣 New to RowAlong? I'm a certified indoor rowing coach making follow along workouts for every kind of rower — complete beginners, experienced athletes, home gym users, gym regulars. Whatever machine you're on, I'll row alongside you.

Subscribe and row with me every day.

Don't Row Alone — Row Along.

Works on Concept2, WaterRower, NordicTrack, and more.

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

🚣 Row along every weekday — workouts uploaded daily.

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

💬 Drop a comment — what's your why?

☕ 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/

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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.

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