RowAlong – Indoor Rowing Machine Workouts

Build better cardio without emptying the tank. This 25-minute 

follow along rowing workout uses low intensity, steady-state 

rowing to strengthen your aerobic base — the kind of training 

that leaves you energised, not wrecked.

Too many rowers spend every session chasing pace. But the real 

fitness gains come from the sessions most people skip: the easy 

ones. The ones where you hold a 5/10 effort, stay in control, 

and let your body adapt at its own speed.

21 minutes of low intensity rowing at a relaxed stroke rate. 

4-minute cool down. A gradual build-up that teaches you to 

hold steady effort without drifting into race mode. You'll 

finish feeling better than when you started — and ready to 

row again tomorrow.

🚣 Follow along rowing workouts drop every weekday — subscribe 

  and never miss one.

💬 What's your go-to pace when nobody's watching? Drop it below.

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 showed up today. That's already the hardest part done.

This session is 21 minutes of easy, relaxed rowing — a gentle 

build-up to lock in your form, and a proper 

full-body stretch to finish. No pace targets. No demands. Just 

moving well and feeling good because you chose to be here.

You're getting better every time you sit on the machine. Not 

because anyone's pushing you — because you keep turning up. 

That quiet consistency is worth more than any split time.

⏱️ CHAPTERS

0:00 You're Here — That's Everything

0:23 Setting Drag Factor — Feel Connected, Not Fighting

0:41 Seat Position — Sit Forward, Stay Primed

0:57 Foot Stretcher Height — Shin Vertical, Feet Comfortable

1:19 Handle Grip — Loose, Wide, Controlled

1:26 Setup Complete — A Very Gentle Start

1:47 Workout Begins — Just Moving Through the Motions

4:28 Legs Only Drill — Locking In Your Positions

7:09 Finding Your Rhythm — Consistency Over Intensity

24:25 Cool Down — 4 Minutes Easy

35:15 Full-Body Stretch — Hands, Shoulders, Hamstrings

39:06 That's It — Row Your Way, Every Day

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 know the difference between needing rest and just needing a reason to start. You've learned when to push and when to ease off. That instinct is already there — this session is just about giving yourself permission to use it. Close your eyes for the first few strokes. Feel where you are today. Trust what you find. Then row to that, not to a number on a screen. 21 minutes of easy, low intensity rowing plus a 4-minute cool down. Your pace. Your effort. Your call.

⏱️ CHAPTERS

0:00 Intro

0:40 Machine Setup — Resistance, Seat & Feet

1:18 Workout Begins

2:30 Checking In — Energy Levels & Niggles

5:12 Eyes Closed Rowing — Feel It, Don't Pace It

8:00 Lat Engagement & Learning Your Patterns

11:48 Why Training Harder Isn't Training Better

14:30 Finding Balance Between Training & Life

16:00 The People Who Support Your Training

19:00 When Life Changes — Adapting Your Fitness

22:00 Cooldown — Four Minutes Easy

25:00 Wrap — Keep Showing Up, Your Way

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 1: Row easy, burn around 250 calories, and quietly sort out your technique — 

all before breakfast. 21 minutes of low intensity, low stroke rate rowing 

plus a 4-minute cool down. No targets. No pressure. Just a good reason to 

feel great about your day before it's properly started.

This session covers everything from setting up your machine to arms, posture, 

tilt and leg drive — and towards the end, we talk about *why* you actually 

train. Performance goals, vanity, desk jobs, middle age... it's all fair game.

Row at whatever pace works for you. Any rowing machine. Any level.

⏱️ CHAPTERS

0:00 What to Expect From This Workout

0:37 Setting Up Your Machine — Resistance, Seat & Feet

1:41 Let's Row — Workout Begins

3:35 Technique: Arms Straight, Drive Clean

4:13 Technique: Posture, Tilt & Swing

7:03 Stroke Rate & Finding Your Flow

10:16 Leg Drive — Pushing the Machine Away

22:41 Cool Down — 4 Minutes Easy ⚠️ verify this timestamp

30:00 Why Do You Train? (Performance vs Vanity)

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🚣 Row along every weekday — workouts uploaded daily.

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 sessions you endure. This one you actually enjoy. Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down and stretches at the end.

Here's something that changes how you row: stroke rate doesn't control your power. YOUR legs do. Two rowers at exactly 20 strokes per minute can be at completely different paces — because one is pushing harder through the drive. This session builds that understanding into your body, stroke by stroke, so you feel it rather than just hear it.

I also cover how fan-air machines work with your effort (the harder you push, the more resistance you create — it's literally responding to you), why heels-up or heels-down matters more than you think, and why low intensity sessions like this one are building something that your harder efforts can't.

Good company throughout (I Hope!!) . Come row with me.

0:00 Intro

0:19 What These Workouts Are

0:44 Machine Setup: Drag Factor, Seat, Feet & Handle

2:03 Starting With Eyes Closed: Feeling the Power

3:09 How Leg Push Controls Your Pace

6:12 Controlling Intensity Through Leg Drive

9:09 A Pace for Every Stroke Rate

13:10 Fan-Air vs Magnet Machines: Why It Matters

15:22 Same Stroke Rate, Different Power

17:56 The Fork vs The Jump Shot: Leg Drive Explained

22:31 YOU Are in Control of the Power

24:00 Recovery Row

27:47 Cool Down & Hamstring Stretches

29:35 Glute Stretches & Balance Training

32:51 Hip Flexor Stretches

39:05 Shoulder Stretches & The Heels Debate

44:00 Wrap Up & Community Rows

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.

Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always!

This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't.

Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself.

Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything.

0:00 Intro

0:21 Machine Setup: Seat, Feet & Drag Factor

1:45 Into the Row

9:23 Yesterday's 8x500m — What Happened

14:37 When Your Brain Tries to Stop You

16:41 Technique: The Solid Finish & The Catch

22:52 Cool Down Begins

26:52 Hamstring Stretch

28:12 Glute Stretch

30:00 World Rowing Indoor Champs Rant

30:30 Quad Stretch

32:16 Hip Flexor Stretch

32:59 HYROX & Why You Can't Get Tickets

35:02 Forearm Stretch

36:06 Shoulder Stretch

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.

Row along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world.

Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn't fighting you. You're overcoming the resistance, and it gives in. That's the flywheel turning. Once you feel that, you'll never row the same way.

Also in this one: a run in the Scottish sun that nearly broke me, and some thoughts on whether you can trust fitness influencers anymore (including this one).

0:00 A bleary Hello!

0:41 Machine Setup: Seat, Feet & Grip

1:50 Warming Into the Row

2:50 The 8x2 Minute 2K Predictor

5:06 Technique: Arms Away & Pull at the Back

5:51 Core Engagement: Brace, Brace, Relax

7:17 Don't Go Pancake Flat at the Back

7:51 Leg Drive: Push the Machine Away

8:53 It's YOUR Power, Not the Machine

9:06 Controlling Intensity Through Leg Push

16:24 Rate of Perceived Exertion

22:50 Cool Down & Stretches

28:40 Glute Stretches

37:39 Quad Stretches

39:00 Hip Flexor Stretches

41:00 Forearm & Wrist Stretches

41:50 Shoulder Stretches

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.

May 26: Row along with me for 25 minutes — easy pace, plenty of technique coaching, and some good chat along the way.

This is a low intensity session where we dig into the details: how to sit on the seat, where to set your feet, what grip to use, how to engage your lats without wrecking your neck, and what "drag factor" actually means (spoiler: it's not about speed — it's about how heavy each stroke feels, and the "baby bear setting" is where you want to live).

I also talk about HYROX training, British Rowing Indoor Champs, why I'm filming in a vest at 7:30am, and why you should tell someone you love them today.

Whether you're here for the technique or just here for the company, this session works either way. Use it how you want to.

0:00 25 Min Row Along Workout

0:41 Machine Setup: Seat, Feet & Grip

1:58 Getting Into the Flow

2:50 Posture & Forward Tilt

4:34 Handle Height: Finding the Mid Zone

6:22 Straight Arms at the Front

7:08 Loose Grip: Piano Fingers

9:53 Lat Engagement: "Bend the Handle"

12:44 Elbows Through at the Back

14:55 HYROX Training & Race Prep

16:32 British Rowing Indoor Champs

18:36 My Training Day Split

20:15 Drag Factor: What It Actually Means

23:42 Cool Down & Stretches

28:20 After the Row: Drag Factor Deep Dive

32:19 A Viewer's Question About Stroke Distance

41:52 "Tell Someone You Love Them"

Monday workouts publish to the main feed. Tuesday to Friday are here in the playlist

Bookmark this to never miss out on a RowAlong Daily Workout: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

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.

May 25: RowAlong with me for 25 minutes on your rowing machine — without having to go hard. This is a follow-along workout where the pace is steady, the technique is broken down step by step, and the whole point is that you DON'T need to push yourself into the ground to get fitter.

Start with the basics: straight arms, forward tilt, legs-first drive. Then build the full stroke gradually, so whether you're picking up a rowing machine for the first time or you just want an easy session that still counts, you'll get something from this.

Because here's the thing nobody tells you about rowing: five easy sessions a week will build more consistent fitness than three brutal ones. This is that easy session.

0:00 Row With Me for 25 Minutes

0:38 Setting Up Your Rowing Machine

1:05 Technique Focus: Straight Arms & Forward Tilt

3:52 Adding the Forward Tilt

7:16 Building the Full Stroke

12:19 Why Going Easy Makes You Fitter

19:13 Finding Your Row Flow

23:42 Cool Down & Stretches

📍 EXR App — Row virtually with friends! Discount code: RA26

Monday workouts publish to the main feed. Tuesday to Friday daily workouts are in the playlist — https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

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.

This isn't just a row. It's a chance to review yourself.

Today we're checking in — on technique, on effort, on where your head's at. Over-compression, heels lifting, butt scooting… all mine, all on camera. The tape-on-the-rail trick for your catch point, why "brain muscle" beats brute force, and the drag factor conversation (I went with 145 — heavier connection, more to think about).

21-minute low-intensity row at ~20 spm. 4-minute cool-down with stretches. Bail out at the 21-minute mark if you need less.

Don't Row Alone, Row Along 🦆

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

0:00 Welcome & Machine Setup 0:29 Drag Factor — Why 145? 0:46 Posture & Seat Position 1:11 Foot Stretcher Strap Position 1:21 Handle Grip — Fingers Hooked, Not Choking 1:38 Countdown to Row 2:05 The Row Begins 2:25 Starting Easy — Finding Rhythm 3:00 Is It Okay to Row a Higher Drag Factor? 3:22 Power From the Legs, Not the Arms 4:33 Why a 2K Time Trial Helps Set Your Pace 5:53 "Jim Bro Meatheads" & Resistance Misconceptions 7:08 Heart Rate & Zone 2 9:58 Benefits of Low Intensity Rowing 11:28 My Technique Flaws — Over-Compression, Heels Lifting, Butt Scooting 13:06 Heels Down — Stopping Over-Compression 13:33 The Tape on the Rail Trick 14:53 Brain Muscle vs Brute Force 15:28 Using Feedback to Self-Correct 16:15 Forward Tilt & Arms Straight at the Catch 16:22 Hanging Off the Handle — Legs Do the Work 21:15 Recovery Sequence — Arms, Body, Then Knees 22:05 Shins Vertical at the Catch 23:07 Cool-Down 23:32 End of 21-Min Row 27:25 Hamstring Stretch 28:05 Quad Stretch 30:26 Hip Flexor Stretch 32:27 Forearm Stretch 34:30 Arm Stretch 35:27 Shoulder Stretch 35:47 Italy Trip — Any Recommendations? 36:24 Getting Back Into Training After a Break 36:57 Row Well. Be Well. Bye Bye.

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.