22 minutes easy rowing while connected to Zwift! Follow along on your Concept2 rowing machine as I show you how to connect rowing to the Zwift cycling app using RoWed Biker, rant about electrolyte supplement companies, question internet health advice, and defend Friday night spaghetti bolognese routines.

Low-pressure cardio at RPE 4 (4 out of 10 effort) while you watch me cycle through virtual landscapes on Zwift. This RowAlong workout proves you don't need fancy supplements or rigid routines - just 22 minutes of consistent movement and maybe some orange juice with a pinch of salt.

Quick tech setup: I'm using RoWed Biker app (by James Turrell) to connect my PM5 to Zwift via phone. Sends watt data (220-224 watts) to Zwift as if I'm on an indoor bike. Distance doesn't correlate (I hit 500m cycling after 1 minute rowing!), but it's gorgeous scenery to watch while rowing.

The workout:

• 22 minutes of rowing at an easy, conversational pace
• Around 20 strokes per minute, RPE 4 out of 10
• Keep rowing while I ramble about supplements and routines
• Perfect low-intensity zone 2 cardio
• 
  

What you'll get:

✅ Easy cardio on your rowing machine - talking about using Zwift - apologies to the podcast people who can't see it!

✅ Complete RoWed Biker setup tutorial: PM5 → phone app → Zwift connection

✅ Real talk about electrolyte supplements (spoiler: orange juice + pinch of salt might be enough)

✅ Chat about routines vs rigid schedules: why familiarity works, rigidity doesn't

Today's chat covers: How to connect Concept2 PM5 to Zwift using RoWed Biker app (R-O-W-E-D by James Turrell), why rowing distance doesn't match cycling distance (500m cycling in 1 minute vs my 21-minute 5K pace), sending watts data only (no stroke rate sync), tweaking bias settings to slow down virtual cyclist, this being row #21 of the series (all 20-22 minutes consistently), weekend plans (Saturday My Row community row, Sunday 9am ExR "Rise and Roll with RowAlong"), electrolyte supplement skepticism after watching YouTube video suggesting orange juice + table salt instead of expensive powders, comparing supplement companies to "We Buy Any Car" deceptive offers, internet truth vs interesting information, Friday night spaghetti bolognese tradition in the RowAlong household, mum's advice about avoiding strict routines vs my belief in helpful familiarity, and why 22 minutes of rowing with good posture won't hurt you.

Row at your own pace - you might finish your 5K before me or after me. The point is just to get 22 minutes of rowing in your body. This is row #21 and every single one has taken 20-22 minutes, so consistency is built-in!

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

Follow along with me for stroke rate and scenery. You should be able to talk most of the way through - I sure could (and did)!

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🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

#rowing #concept2 #zwift #homefitness #5Keveryday #rowingmachine #cardioworkout #zweiftrowing #rowedbiker

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