RowAlong – Indoor Rowing Machine Workouts

June 19: Need a rowing workout that doesn't require perfect motivation, perfect energy, or a perfect plan?

This 25 minute follow along rowing workout is all about showing up, getting moving, and building fitness one stroke at a time. We'll row at a comfortable low intensity, work on a few simple technique ideas, and spend some time enjoying the process rather than chasing performance.

🚣 Today's row takes place on the EXR **Race of the Charles** course.

Along the way we'll cover:

✅ Comfortable, sustainable rowing

✅ Better posture and connection

✅ Finding the right foot stretcher position

✅ Building fitness without pressure

✅ Enjoying the journey, not just the destination

This isn't a workout where somebody shouts at you to go harder.

It's a workout where you climb on the rowing machine, spend 25 minutes doing something good for yourself, and hopefully finish feeling better than when you started.

⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down).

The full video is longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretching if you'd like, or finish after the cool down if you're short on time.

Whether you're rowing on a Concept2 RowErg, another rowing machine, or simply looking for someone to row along with, press play and let's get moving.

⚠️ 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.

CHAPTERS

00:00 Welcome & Why I'm Wearing A Hat

01:06 Rowing Machine Setup & Posture

04:01 Start Rowing

25:04 Cool Down

29:06 Optional Stretching Session

43:00 Final Thoughts

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🚣 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

But seriously - just keep watching, that's all I ask!!

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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.

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

What if improving your rowing technique was actually simpler than you've been led to believe?

In today's 25 minute RowAlong workout, we'll build the rowing stroke piece by piece. Starting with foot connection, then posture, body position, arm connection and core support, you'll discover how a handful of simple ideas can make your rowing feel smoother, stronger and more efficient.

And don't worry — this isn't 25 minutes of technical jargon.

It's still a RowAlong workout. We'll row, chat, build fitness and hopefully leave the machine feeling better than when we sat down.

🚣 Today's row takes place on the Hill Loop course in EXR.

This workout is ideal if you want to:

✅ Improve your rowing technique without overthinking it

✅ Build fitness at a comfortable pace

✅ Feel more connected to every stroke

✅ Understand where power comes from in the rowing stroke

✅ Enjoy a relaxed follow-along workout with company along the way

⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down).

The video is longer because it includes an optional stretching session and post-row chat afterwards. Stay if you have time, or finish after the cool down if you're heading off to get on with your day.

One thing I talk about a lot in this row is that rowing doesn't have to be complicated. Instead of trying to remember twenty different technique cues at once, we focus on a few simple fundamentals and let everything else build from there. That's often where the biggest improvements happen.

Whether you're rowing on a Concept2 RowErg, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row.

⚠️ 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.

00:00 Welcome & Workout Overview

00:34 Rowing Machine Setup & Technique Basics

02:53 Start Rowing

24:00 Cool Down

28:04 Optional Stretching & Post-Row Chat

43:02 End

🚣 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

But seriously - just keep watching, that's all I ask!!

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.

Make rowing feel easier. This 25 minute follow along rowing workout is designed to help you build fitness while simplifying your rowing technique one step at a time while you do some low intensity cardio on your Concept2 rowing machine or any other rowing machine. I keep you entertained along the way!

And yes, there are a few stories, random tangents and life chats along the way too. RowAlong has never been about staring at a screen while somebody repeats rowing cues for 25 minutes. The goal is to help you enjoy the row as much as benefit from it.

Instead of trying to think about twenty different things at once, we'll work through the rowing stroke in a simple sequence: connection, posture, forward body angle, straight arms, core support and a relaxed finish. By the end of the row, you'll have a clearer understanding of how power flows from your legs, through your body, and into the handle.

Whether you're new to rowing or you've been rowing for years, sometimes the biggest breakthrough comes from making things simpler.

🚣 Today's row takes place on the **Below Boston** course in EXR.

Along the way we'll cover:

✅ Better connection at the catch

✅ Posture and forward body angle

✅ Straight-arm power transfer

✅ Core bracing and stability

✅ Building fitness while improving technique

⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down).

The full video runs longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretch if you have time, or finish after the cool down if you're heading off to tackle the rest of your day.

Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row.

⚠️ 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.

CHAPTERS

00:00 Welcome & Workout Overview

00:30 Rowing Machine Setup & Technique Foundations

02:29 Start Rowing

23:29 Cool Down

28:05 Optional Stretching & Post-Row Chat

42:33 Final Thoughts

---

🚣 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

But seriously - just keep watching, that's all I ask!!

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 16: Start your day the RowAlong way. This 25 minute follow along rowing workout is designed to help you wake up, get moving, and build fitness at a comfortable, sustainable pace.

We'll spend 21 minutes rowing before a 4 minute cool down, focusing on simple technique, good rhythm, and enjoying the movement rather than chasing numbers.

Whether you're looking to kick-start your morning, clear your head, or simply fit some exercise into a busy day, this session is all about helping you feel better by the time you step off the rowing machine.

🚣 Today's row takes place on the EXR Henley Eight course course.

Along the way we'll focus on:

✅ Building aerobic fitness

✅ Simple, effective rowing technique

✅ Low-impact cardio exercise

✅ Developing consistency

✅ Starting the day with purpose

⏱️ The rowing workout itself is 25 minutes long. The full video runs longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretch if you have time, or finish after the cool down if you're heading off to tackle the rest of your day.

Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's get moving.

⚠️ 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.

CHAPTERS

00:00 Welcome & Workout Overview

01:03 Rowing Machine Setup

03:06 Start Rowing

24:05 Cool Down

28:12 Optional Stretching & Post-Row Chat

46:07 Final Thoughts

🚣 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

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

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.

Need a rowing workout you can do even when motivation is low?

This 25 minute follow along rowing workout is designed to help you get moving, settle in, and build fitness without needing to smash yourself. We’ll row for 21 minutes at a comfortable low intensity, then finish with a 4 minute cool down.

Today’s focus is on making the stroke feel simple: sitting well, connecting through the feet, relaxing the hands, and finding a steady rhythm you can actually maintain. I also talk about why showing up matters, even on the days when your brain tries to talk you out of it.

🚣 Today’s EXR course is Rod Eyot Loop.

⏱️ The workout is 25 minutes long. The full video is longer because there’s an optional stretching section and post-row chat afterwards. Stay for it if you can, but if you’re short on time, you can finish after the cool down.

This workout is ideal if you want to:

✅ Get fitter without going flat out

✅ Build a consistent rowing habit

✅ Row when motivation is low

✅ Improve your technique without overthinking it

✅ Feel better after 25 minutes on the rowing machine

Whether you’re on a Concept2, RowErg, or another rowing machine, press play and row along with me.

⚠️ Please make sure you’re healthy enough to exercise before taking part. If you have medical concerns, injuries, or health conditions, speak to a qualified healthcare professional first. Stop if you feel pain, dizziness, or unwell.

CHAPTERS

00:00 Welcome & Workout Overview

01:11 Rowing Machine Setup & Technique

02:58 Start Rowing

23:07 Cool Down

28:58 Optional Stretching & Post-Row Chat

40:30 Final Thoughts

🚣 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

But seriously - just keep watching, that's all I ask!!

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.

Need a rowing workout that helps you switch off for a while? This 25 minute follow along rowing workout is all about settling into a comfortable rhythm, enjoying the movement, and building fitness one stroke at a time.

No pressure.

No complicated targets.

No expectation to empty the tank.

Just 21 minutes of steady rowing, followed by a 4 minute cool down, designed to help you move, relax and get fitter.

Along the way, I talk about keeping things simple, finding your own rhythm, and why the most important part of any RowAlong workout isn't what I say — it's the effort you put into your own rowing machine.

🚣 Today's row takes place on the EXR Henley Homecoming course. If you use EXR, load it up and row the course with me. Otherwise, simply follow along here on the RowAlong podcast.

⏱️ The rowing workout itself is 25 minutes long. The video is longer because it includes an optional stretching section and post-row chat afterwards. If you're short on time, finish after the cool down. If you'd like to improve recovery, mobility and flexibility, stay and stretch with me.

This workout is perfect if you want to:

✅ Get fitter without feeling exhausted

✅ Build a consistent rowing habit

✅ Enjoy low-impact cardio exercise

✅ Improve your rowing through repetition

✅ Take 25 minutes for yourself

Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row.

⚠️ 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.

CHAPTERS

00:00 Welcome & Workout Overview

01:19 Rowing Machine Setup

03:45 Start Rowing

24:45 Cool Down

28:50 Optional Stretching & Post-Row Chat

42:19 Final Thoughts & Goodbye

🚣 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

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

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.

Need a break from workouts that leave you exhausted? This 25 minute follow along rowing workout is all about moving, relaxing and getting fitter at a comfortable pace. No pressure. No all-out efforts. Just quality rowing that helps build fitness while leaving you feeling good afterwards.

Today's workout includes 21 minutes of steady rowing followed by a 4 minute cool down. Along the way, I talk about keeping rowing technique simple, focusing on a few key fundamentals and letting the rowing stroke fall naturally into place.

🚣 Today's row takes place on the EXR Coldplain Loop course, which you'll see playing in the background throughout the session.

⏱️ IMPORTANT: The rowing workout itself is 25 minutes long. The full video runs longer because it includes an optional stretching session and post-row chat afterwards. If you're short on time, you can finish after the cool down. If you'd like to improve recovery and flexibility, stay for the stretch.

This workout is ideal if you want to:

✅ Get fitter without exhausting yourself

✅ Improve rowing technique naturally

✅ Build consistency on your rowing machine

✅ Burn calories with low-impact exercise

✅ Enjoy your workouts rather than survive them

Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly follow along rowing workout, jump on your machine and let's get moving.

⚠️ 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.

CHAPTERS

00:00 Row, Relax & Get Fitter

00:50 Rowing Machine Setup & Technique

03:43 Start Rowing

24:10 Cool Down

28:27 Optional Stretching & Post-Row Chat

41:58 Final Thoughts

🚣 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

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

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 get fitter without feeling wiped out afterwards?

This 25-minute RowAlong session is all about easy fitness and efficient rowing. We'll spend 21 minutes rowing at a comfortable pace before a 4-minute cool down and stretch, while focusing on simple technique cues that can help you row more effectively without rowing harder.

Today's key ideas include posture, body angle, connection through the stroke, relaxed grip, and how small improvements in technique can lead to surprisingly big improvements in pace and efficiency.

Perfect if you're looking to:

✅ Build aerobic fitness

✅ Improve rowing technique

✅ Burn calories without high intensity intervals

✅ Develop consistency on your rowing machine

✅ Get a little bit better every day

Whether you're rowing on a Concept2, another rowing machine, or simply want a guided follow-along workout, settle in and let's get some quality work done.

⚠️ 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.

CHAPTERS

00:00 Welcome & Workout Overview

00:54 Set Up Your Rowing Machine

02:15 Start Rowing

23:20 Cool Down

28:32 Stretching

45:00 Wrap Up

🚣 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

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

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

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

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

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

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

Looking for a rowing workout that helps you get fitter without leaving you exhausted?

This 25-minute rowing machine workout combines 21 minutes of low-intensity rowing with a 4-minute cool down, making it ideal for building aerobic fitness, improving rowing technique, burning calories, and creating a workout habit you can stick to.

Whether you're rowing on a Concept2, another rowing machine, or simply want a follow-along workout that keeps things straightforward, this session is all about steady effort, good rhythm, and consistent progress.

Why this workout works:

✅ Builds aerobic base fitness

✅ Improves rowing technique and stroke consistency

✅ Easy to recover from so you can train again tomorrow

✅ Great for weight loss and general fitness

✅ Perfect for beginners and experienced rowers alike

✅ Includes warm-up guidance, workout, cool down, and stretching

Row at your own pace, but if you'd like a target, follow my stroke rate and settle into a comfortable rhythm. The goal today isn't to empty the tank—it's to put quality work into your fitness bank.

⚠️ Please make sure you're healthy enough for exercise before taking part in this workout. If you have any medical concerns, injuries, or health conditions, consult an appropriate healthcare professional before exercising. Always stop if you feel pain, dizziness, or unwell.

CHAPTERS

00:00 Welcome & Workout Overview

01:04 Set Up Your Rowing Machine

05:47 Start Rowing

23:42 Cool Down

27:46 Post-Workout Stretching

43:20 Wrap Up

🚣 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

But seriously - just keep watching, that's all I ask!!

🔵🔵🔵

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.

Some days your body tells you to push. Today, it's telling you 

to ease back — and that's exactly where the real gains live.

This 25-minute follow along rowing workout keeps the intensity 

low and the stroke rate relaxed. 21 minutes of easy rowing at a 

5/10 effort, then a 4-minute cool down. No pace targets. No ego. 

Just steady, sustainable work that builds your aerobic engine 

without emptying the tank.

Peter asked what happens after six months of these sessions. 

The answer: around 30,000 calories burned. Roughly 10 pounds 

of fat. Technique that actually sticks. And rowing that stops 

feeling like punishment and starts feeling like something you 

want to come back to.

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.