RowAlong – Indoor Rowing Machine Workouts

July 3: Everyone will tell you: never row at lever 10. They're probably rowing on a clean machine.

At lever 10 on a dirty Concept2, the drag factor drops!! Almost identical to what I rowed yesterday at minimum setting. So before you listen to the angry experienced rower at the gym: check the drag factor number, not the lever position.

Row Along with me as I row the full 21 minutes with the lever at maximum — drag factor around 220 on my clean machine. Same pace. Same stroke rate as yesterday.

Where yesterday was a cardio challenge in disguise, today is a muscle

workout. Shoulders, hamstrings, the full drive — working at a 7 out of 10

muscular effort from the first stroke. The cardio load is a LOT less.

The technique coaching stays woven throughout: posture, foot plate height,

handle grip, the drive sequence, and why maximum drag lets you get away with

things that minimum drag absolutely punishes. We also talk about finding your

"Baby Bear" — the drag factor that taxes both your muscles and your

cardiovascular system equally. Usually somewhere between 110 and 150.

For most people, closer to 130.

Also: Alex, who showed up when he wasn't feeling it. A brand new rower

who completed a 40-minute interval session first time out. And what

learning to drive has to do with finally feeling in control of a

rowing stroke.

No shouting. No beasting. Just 21 minutes of pulling lever 10 —

and actually understanding what it's doing.

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

Bail out any time — even 10 minutes of this is worth showing up for.

Don't Row Alone — Row Along.

00:00 Welcome – Two Days, Two Extremes

00:08 Yesterday: Minimum Drag Recap

01:06 Today: Lever All the Way to 10

01:43 The Dirty Machine Revelation

02:01 Posture – The Slump Reset

03:08 Foot Plate Settings

04:34 The Row Begins – 20 spm, Max Drag

05:03 What 220 Drag Factor Actually Feels Like

07:30 Muscles vs. Cardio – The Real-Time Difference

12:00 Baby Bear: Finding YOUR Drag Factor

17:00 The Driving Analogy – When You Finally Take Control

21:00 Alex, A New Rower & Community Wins

24:00 Cool Down & Stretch

27:00 Tomorrow's Conclusion

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.

Same pace. Same stroke rate. Lower drag than almost anyone uses. And my heart rate was higher — which tells you everything you need to know about who's actually doing the work.

Today I row the entire session with the Concept2 drag factor set to its

lowest setting — around 90. Not because it's easier to row at a specific pace. Because it proves something: the machine isn't the engine. You are.

I walk you through full setup from the start — posture, foot stretcher

height, handle grip, and why I'm rowing strapless today. Then we get into

the stroke itself: core engagement (there's a sound you can make that

switches it on immediately), the leg drive sequence, back swing timing,

the finish, and the recovery phase where most people quietly fall apart

and don't know it.

I also get into power profile — the "boom" connection from feet to

hands that either happens or it doesn't, and how to make it happen

consistently.

And during the stretches — a gentle rant about CrossFit rowing that may

have caused me to shed a single tear. Plus knife accidents. Reading habits.

And a birthday that involved balloons, handwritten memory notes, and one

of those moments that makes you realise how lucky you are.

Tomorrow: I do the whole thing again — drag factor at 10. Same pace.

Same stroke rate. Different universe.

Low intensity. Full coaching. Any rowing machine welcome.

Bail out any time — even 10 minutes of this is worth showing up for.

🎧 Some people just listen. I don't judge.

Don't Row Alone — Row Along.

00:00 Welcome & The Drag Factor Experiment

00:12 Setup – Lowest Drag (Concept2 ~90)

00:58 Posture

01:45 Foot Stretcher Height

02:27 Handle Grip

02:37 The Row Begins

05:37 Core Engagement – How to Switch It On

07:30 Leg Drive & Quad Connection

08:22 Back Swing, Arms & The Finish

09:33 The Recovery Phase

14:58 Power Profile – Feet to Hands

26:19 CrossFit Rowing & A Single Tear

34:13 Knives, Reading & Life Hazards

38:46 A Birthday Worth Remembering

Works on any rowing machine — 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 #LowIntensityRowing #RowingMachine #EasyWorkout

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 1: 21 minutes of easy rowing — and it turns out that easy IS the cheat code.  Better form, better health, and you barely feel like you're trying. Any rowing machine welcome.

This is the workout I do every single morning. Low intensity, low stroke 

rate, with full technique coaching woven in throughout — not shouted at you, 

just explained while I row. Because here's the thing: easy intensity means 

you actually have the headspace to feel what your body is doing. And that's 

where the real improvement happens.

Today I cover the full stroke from catch to finish: foot plate setup, 

posture, the timing between your feet and hands, the drive sequence (legs, 

back, arms — in that order, always), handle height at the finish, elbow 

position, the recovery phase, a drill for hands-before-knees, and the snake 

breath for core engagement. It sounds like a lot. It really isn't. That's 

the whole point.

I also talk about my full training day — what I actually do from morning to 

evening as someone over 50 who cares about staying strong without destroying 

himself.

And during the stretching, a podcast episode on climate change turned into 

one of the most unexpectedly useful frameworks I've heard for making 

decisions under uncertainty. Squares, rectangles, hip flexors. It all 

connects. Trust me.

No shouting. No beasting. Just 45 minutes of better rowing and better 

company.

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

Bail out any time — even 10 minutes of this is worth your time.

🎧 Some people just listen. I don't judge.

Don't Row Alone — Row Along.

00:00 Welcome & The Cheat Code

01:54 Getting Set Up

04:01 The Row Begins

05:12 Technique: The Catch & Drive

10:11 Technique: The Finish & Elbows

15:12 Technique: The Recovery

22:01 Drill: Hands Before Knees

25:35 Core Engagement – The Snake Breath

26:06 My Training Day

29:33 Cool Down & Stretching

38:03 A Podcast About Climate Change (Stay With Me)

44:51 Closing Thoughts

⚠️ 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 #IndoorRowing #RowingTechnique #FollowAlongWorkout 

#RowingForBeginners #RowingMachine #EasyWorkout #LowIntensityWorkout 

#RowAlong #FitnessCheatCode

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.

Come and row 21 minutes with me. Low intensity. Low stroke rate. Coaching woven in throughout — not shouted at you between gasps for air, but dropped in gently while we row together.

Today, after a comment from Will, I'm back in socks, which turns out to be one of the best ways to actually feel your foot placement — and once you feel it, you can't unfeel it.

I cover the small things that make the biggest difference: where your feet sit on the footplate, what your wrists should be doing (and what they probably are doing), the shoulder blade moment that most people rush past, and the arm sequence that makes the recovery feel almost effortless once you've got it.

And yes — I talk.

This week: my cousin Jo has just left after five days that completely lit

up the house. I've only met her seven times in my life and we've never once run out of things to say. I talk about her cycling the Hebridean Way, about family, and about the people in your life who make you feel more like yourself — and the ones who quietly don't.

I also talk about Jaime's swimming competition and what it actually means to race well (it's not what you think), and a parking attendant who had absolutely no business being in customer-facing work.

No shouting. No beasting. Just 21 minutes of better rowing and better

company.

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

Bail out at any point — the technique is worth it even if you only stay

for 10 minutes.

🎧 Some people just listen. I don't judge.

Don't Row Alone — Row Along.

00:00 Welcome & Getting Set Up

02:29 The Row Begins

03:17 Technique: Foot Placement & Leg Drive

08:25 Technique: Arms, Wrists & Back

15:32 Life & Chat

17:22 Jo & the Hebridean Way

23:11 Jaime's Swimming at the Scottish Nationals

24:00 Cool Down

27:15 The Parking Attendant

28:28 Stretching

41:55 Closing Thoughts

#RowingWorkout #LowIntensityRowing #RowingTechnique #IndoorRowing

#FollowAlongWorkout #RowingMachine #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.

June 29: Row Along with this indoor rowing workout while I talk to Jo - who just cycled 350km The Hebridean Way, through 10 Scottish islands — solo, camping, ending at ancient standing stones on the summer solstice. Now she's rowing with me.

This is a 21 minute Zone 2 indoor rowing workout — low effort, comfortable pace, proper technique. Today it's also a conversation. Row along while we hear how Jo did it, why she almost didn't, and what she'd do differently.

Along the way, a few technique cues to keep your stroke clean:

✅ Foot strap setup — balls of your feet, not your toes

✅ Avoiding over-compression at the catch

✅ Letting the handle clear the knees

✅ Relaxed arms and a better handle path

✅ Stroke rate vs effort — and how you can row at a higher rate and still keep it Zone 2

Get on your rowing machine. You're not rowing alone today.

Jo's rowing on my Concept2 - but I'm on the Merach Aura. I prefer the Concept2 in all honesty, but I still got a good workout on the Merach - even if the monitor is rubbish.

If you're interested in Merach machines - the R50, The R50 Aura, and my choice, the R50 Pro, here's some referral links to check them out:

10% promo code for R50 PRO: JOHN10MR

https://www.amazon.co.uk/MERACH-Resistance-Adjustable-Performance-Professional/dp/B0DRSB189M/

https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers)

Use Code John10

https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers)

Use Code John8

⏱ CHAPTERS

00:00 Welcome & Meet Jo

00:20 My First Ever Dual RowAlong

01:08 Today’s Low Intensity Chat Workout

01:45 Foot Strap Setup

02:08 Merach R50 Aura & Setup Chat

02:30 Start Your Zone 2 Workout

02:38 Row Starts

02:59 Seat Tape & Over-Compression

03:32 Technique Cue: Lead With The Arms

04:05 Relaxed Arms & Handle Path

04:48 Handle Past The Knees

06:00 Chain Height Cue

06:30 Jo’s Hebridean Way Trip

06:59 Getting Into Bikepacking

07:54 The 800km Ontario Ride

08:42 Solo Riding & Empowerment

09:34 Did Jo Feel Unsafe?

10:05 The Loneliness Challenge

10:55 350km Over Seven Days

11:33 Camping, Pods & Horizontal Rain

12:05 From Oban To Barra

13:05 Causeways, Ferries & Island Roads

14:28 The Butt Of Lewis

14:59 Viking Story Time

16:17 Summer Solstice & Callanish Stones

17:18 John’s Lighthouse Fact

18:39 Packing Light For Bikepacking

19:21 Jo’s Gravel Bike

19:56 Bike Bags & Minimal Kit

20:54 Bib Shorts & Rain Jacket

22:01 Hebrides Weather & Tailwinds

23:00 Turquoise Beaches

23:21 Row Ends / Distance Check

24:01 Stroke Rate, Power & Zone 2

25:07 Quick Stretch Begins

25:34 Glutes Or Hips?

26:06 Post-Row Chat

26:54 Jo’s Takeaway: Challenge Yourself

28:28 Everything Is Fixable

30:17 What’s Next?

31:03 Final RowAlong Reminder

⚠️ 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 something you’d like to challenge yourself to try?

☕ 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.

June 26: RowAlong to this 25 minute low intensity indoor rowing workout, open to all levels. I'm Rowing Barefoot. One of the best ways to feel what your rowing technique is doing.

Whether you're rowing at home in your socks, in bare feet, or in full kit — none of that matters. What matters is getting on the machine and moving. I talk about footplate height as we start the row, then at around 22 minutes into the row I talk about why it DOESN'T hurt me.

This is a proper RowAlong Daily Workout: 21 minutes of low intensity rowing, a 4-minute cool down, and a full stretch session to finish.

Along the way we'll row together at a comfortable stroke rate and focus on the technique that makes rowing feel natural and efficient:

✅ Posture that actually helps you row

✅ Relaxed hands and handle grip

✅ Foot pressure — what you should feel, and where

✅ Legs, body, arms — in the right order

✅ Connecting your power through the stroke

✅ Why less resistance often means better rowing

And because I’m rowing barefoot today, I talk about why some people find it uncomfortable — and why good technique can take pressure away from the wrong parts of the foot.

This is a simple rowing machine workout that works whether you’re brand new to indoor rowing, getting back into fitness, rowing for weight loss, or an experienced rower using it as a low intensity technique session.

We’re also rowing the EXR Arsenal Ring course today, so load it up if you want to follow along there too.

If you’ve got enough energy to take the first stroke, you’ve got enough energy for today’s workout.

⏱ CHAPTERS

00:00 Welcome & The Barefoot Rowing Hook

00:38 EXR Arsenal Ring Course

00:53 Today’s 25 Minute Low Intensity Row

01:36 Drag Factor / Resistance Setup

01:47 Seat Position

02:04 Posture: Sit Up Before You Row

02:43 Foot Stretcher Setup For Bare Feet

03:51 Handle Grip & Relaxed Hands

04:14 Row Starts

05:05 Gentle Start: Press, Don’t Smash

07:23 Arms Straight Before The Knees Bend

09:09 Adding Power With The Body Swing

10:43 Legs, Body, Arms

13:12 Drag Factor, Stroke Rate & Feel

17:49 Don’t Let Resistance Break Your Technique

21:45 Barefoot Rowing: What It Feels Like

23:49 Heel Lift, Toe Pressure & Comfort

25:17 Cool Down Begins

26:34 Tight Straps vs Loose Straps

28:24 Posture Chat: Sit Up Doesn’t Mean Row Like A Plank

29:52 Hamstring Stretch

31:23 Glute Stretch

33:33 Quad Stretch

35:20 Hip Flexor Stretch

37:51 Chest / Forearm Stretch

39:44 Shoulder Stretch

42:02 Personal Story & The Burn Scar

45:22 Final Reminder

⚠️ 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

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.

June 25: 25 minutes of calm, follow-along rowing that quietly makes everything better — your fitness, your technique, your energy. No pressure. No personal bests. Just RowAlong. This is your time.

We'll row together for 21 minutes at a low stroke rate and low intensity, then finish with a 4-minute cool down before moving into a full stretching session. Along the way, we'll focus on posture, handle grip, body swing, core connection, relaxed arms, and how your pace can improve without simply pushing harder.That's what makes this row so valuable — it builds the fitness you carry into everything else:

🚣 In your rowing

💪 In your other training

🚶 In everyday life

🧠 In your confidence to keep showing up

Whether you're fitting in 25 minutes at home between life's other demands, using this as active recovery alongside harder training, getting back into fitness, or simply looking for a steady row that gives you something real — this one belongs in your week.

We're also rowing the Temple Island Shortcut course on EXR, so load it up and row along if you're using the app.

If you don't know what workout to do today, pick this one.

⏱ CHAPTERS

00:00 Welcome & Why This Workout Is So Valuable

00:52 Starting Gentle & Letting The Body Warm Up

01:19 Resistance / Drag Factor Setup

01:39 Posture: Sit Up And Let The Power Flow

02:02 Foot Stretcher Setup

02:36 Handle Grip & Relaxed Hands

02:51 EXR Temple Island Shortcut Course

03:15 Row Starts

03:31 Why We Start Gently

04:56 Body Swing & Good Posture

06:00 Arms, Recovery & Stroke Sequence

07:16 Cruise Pace Without Pushing Harder

10:15 The “Magic” Of The First Four Minutes

11:35 Connecting Legs To Arms

13:02 Braced Core & The Balloon Analogy

17:03 The Snake Cue For Core Engagement

17:46 Heat, Hydration & Training Sensibly

24:16 Cool Down Begins

28:29 Stretching Begins

29:22 Glute Stretch

31:11 Quad Stretch & TV Editing Chat

33:26 Hip Flexor Stretch

35:17 Forearms, Wrists & Shoulders

43:22 Hydration, Kindness & Wrap Up

⚠️ 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

👥 - 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.

June 24: Most workouts only help you for the next hour. This one helps with everything that comes afterwards. Today's RowAlong isn't about emptying the tank or chasing numbers. It's about building the fitness that supports the rest of your life — and the rest of your rowing.

For 25 minutes we'll row together at a comfortable pace, work on technique, relax into the rhythm of the stroke and build the kind of fitness that makes every other workout feel easier.

This is the foundation. The scaffolding.

The row that helps you become a better rower, a fitter person, and someone who simply feels better for having done it.

Whether you're rowing to improve your health, lose weight, get fitter, race faster, or simply move more, today's workout has something to offer.

Along the way we'll work on:

✅ Body position

✅ Relaxed power

✅ Handle grip

✅ Loose shoulders

✅ Efficient technique

✅ Sustainable fitness

We'll also row the Deja Vu course in EXR, giving us some beautiful scenery while we build the kind of fitness that lasts.

If you've got enough energy to take the first stroke, you've got enough energy for today's workout.

⏱ CHAPTERS

00:00 Why This Row Matters

00:18 Easy Doesn't Mean Easy Results

00:43 Life Fitness & Building Foundations

01:02 Machine Setup

01:12 Drag Factor & Resistance

01:19 Posture & Seat Position

01:42 Foot Stretcher Setup

02:27 Handle Grip & Relaxed Power

02:41 EXR Deja Vu Course

02:53 Row Starts

03:04 Settling Into The Rhythm

21:00 Cool Down

25:00 Stretching & Recovery

⚠️ 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

👥 - 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.

June 23: Easy doesn't mean ineffective. For 25 minutes we'll row together at a comfortable pace, work on technique, enjoy the EXR Temple Island course, and build fitness without leaving ourselves exhausted in a simple rowing machine workout.

If you've got enough energy to sit on the machine and take the first stroke, you've got enough energy for today's workout.

We'll focus on:

✅ Body position

✅ Handle height

✅ Arm sequence

✅ Relaxed recovery

✅ Efficient rowing technique

✅ Sustainable fitness

Easy rowing can deliver:

🚣 Better endurance

🚣 Improved technique

🚣 Increased aerobic fitness

🚣 More consistent training

🚣 Low impact cardio

🚣 Better recovery

Whether you're brand new to the rowing machine, returning to fitness, or adding steady-state training alongside your rowing or other sports, this session is designed to help you row well and feel better.

⏱ CHAPTERS

00:00 Introduction

00:30 Machine Setup

01:00 Seat & Body Position

01:40 Foot Stretcher Setup

02:25 EXR Temple Island Shortcut Course

02:38 Row Starts

04:00 Finding Zone 2 Intensity

05:00 Handle Height & Finish Position

06:40 Maintaining Body Position

09:00 Technique Creates Speed

21:00 Cool Down

25:00 Stretching & Recovery

⚠️ 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

👥 - 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.

Start your day strong with this easy 25 minute rowing workout. This low intensity rowing session uses a gentle stroke rate and steady effort to help build fitness, improve rowing technique, boost endurance, and add meaningful cardio to your day without leaving you exhausted.

For 21 minutes we'll row together at an easy pace before finishing with a 4 minute cooldown and stretching session. This is the kind of workout that delivers big results because it's sustainable, repeatable, and effective.

Whether you've just bought a rowing machine, you're looking for a beginner-friendly workout, or you're an experienced rower adding steady-state training to your week, this session can help improve your fitness while keeping the effort manageable.

Today's workout includes technique reminders, handle height and posture cues, thoughts on motivation, and why easy training often produces some of the biggest gains.

Easy effort. Big wins.

⏱ CHAPTERS

00:00 Welcome & Why Easy Rows Matter

00:41 Machine Setup

01:37 Foot Position & Setup Tips

02:12 Handle Position & Technique

03:14 Warming Into The Row

04:36 Heart Rate & Intensity

07:00 Settling Into The Workout

21:00 Final Minutes Of The Row

23:52 Cool Down Begins

25:00 Stretching & Recovery

36:06 Music, Creativity & Conversation

Easy rowing can improve:

✅ Aerobic fitness

✅ Endurance

✅ Rowing technique

✅ Fat burning

✅ Recovery

✅ Consistency

✅ Daily movement habits

⚠️ 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

👥 - 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.