Advertise on podcast: RowAlong - Indoor Rowing Workouts

Hi everyone! If you’re looking for a rowing workout that feels more like a friendly catch-up than a high-stakes competition, you’ve come to the right place. Today, I’m just jumping on the machine for about 22 minutes to cover 5000 meters, and I’d love for you to join me. There is absolutely no pressure to match my pace or hit a specific distance. Whether you're just starting out or you’ve been rowing for years, the goal today is simply to spend some quality time moving. I’ll be chatting about how to set up your machine so it works with you, not against you, and sharing some thoughts on technique that will make your rowing feel smoother and more effective. What we’ll explore today: Machine Comfort: Finding the right "drag factor" so you feel connected to the stroke without heaving.The "Vertical Shin" Goal: How adjusting your foot plates can protect your posture and power.A Change of Scenery: I’m testing out a virtual rowing app today, so you can join me for a scenic row in the background.Technique Reminders: We’ll walk through the "hands, then knees" rhythm to find your flow.So, grab your water, hook your fingers over the handle, and let's have a great row together. Hosted on Acast. See acast.com/privacy for more information.

Hi everyone! Whether you're just starting your rowing journey or you've been at it for years, I’d love for you to join me today. This isn't one of those high-pressure, shouting-at-you kind of workouts. It's just you and me on the machines for about 22 minutes. We’re going to focus on "foundation" rowing—building the right habits, thinking about our posture (remember: don't snap the carrot! ), and just enjoying the movement. I'll be talking you through some technique tips and sharing some stories while we row. There’s no pressure to keep a certain pace; just put in the effort that feels right for you today. What I'll chat about today: Getting Comfortable: How to set up your machine so it feels like a partner, not an enemy.The "Chocolate Bar" Trick: A simple way to make sure you're sitting correctly.Power vs. Pace: Why matching my rhythm doesn't mean you have to match my speed.A New View: I’m trying out a new app today that takes us for a virtual row on the Thames! Grab some water, find your rhythm, and let's spend some quality time on the rower together. Hosted on Acast. See acast.com/privacy for more information.

Looking for a solid, effective rowing workout that builds your fitness without leaving you completely fatigued? Join me for this 22-minute session where we'll RowAlong together at a manageable pace. No pressure, just follow along with me at your own pace! Whether you are a beginner looking to master the basics or an experienced rower needing a high-quality recovery day, this video is for you. I focus on the "one o'clock, eleven o'clock" body rock, leg-driven power, and maintaining a consistent stroke rate. What I cover: Machine Setup: Getting your drag factor and foot stretchers dialed in.Technique: Mastering the sequence of legs, body, and arms.Motivation: Why "easy rowing" is the key to long-term fitness and consistency. Target Distance: I row 5000m but I keep going for another 1000m. J Hosted on Acast. See acast.com/privacy for more information.

This easy 20-minute rowing workout is a calm, steady row you can do on any rowing machine. Ideal for beginners and experienced rowers looking for a simple, feel-good daily rowing workout. Row along with me for a relaxed, no-pressure session focused on rhythm, breathing, and efficient movement. Although I'm rowing 5000m, there’s no pressure target distance — just row for time at a pace that feels sustainable and enjoyable. This workout is great if you: Want a simple rowing workout without intervalsAre building consistency with daily rowingNeed a calm cardio session that still feels productiveWhether you’re new to rowing or just want something steady and grounding, this is a workout you can come back to again and again. Hosted on Acast. See acast.com/privacy for more information.

This 20–22 minute rowing workout is a steady, low-pressure row you can do on any rowing machine. Perfect for beginners and experienced rowers looking for an easy daily row to start the day feeling good. Row along with me for a relaxed, steady session where time matters more than distance. Some rowers may cover around 5K, others more or less — the goal is simply to move, breathe, and build consistency. This workout is ideal if you want: A simple rowing workout without intervalsA calm morning or daily rowSomething approachable but still effectiveRow at a pace that feels comfortable and sustainable. No racing, no testing — just a solid row you’ll be glad you did. Hosted on Acast. See acast.com/privacy for more information.

Looking for an easy, effective rowing workout you can jump straight into? This steady 5K rowing session is designed to help you get moving, wake up your body, and set a positive tone for the rest of your day. Row along with me at a comfortable, low-intensity pace — perfect whether you’re easing into training, building consistency, or just want a solid row without overthinking it. This workout works on any rowing machine and suits all experience levels. No pressure. No complicated intervals. Just a good, honest row. Hosted on Acast. See acast.com/privacy for more information.

Join me for an easy rowing workout on the Concept 2 rowing machine as we row along for about 21-22 minutes. This is a non-performance, low-intensity row designed to be a "distraction" while you get through your daily workout, perfect for both beginners and experienced rowers who just want to keep the flywheel moving. In this video, I’m taking it very gentle (aiming for a 2:10pace) as I row 5000m and just "talking away about stuff" while we row. I’ll be sharing a few stories, including answering questions about my current monitor and screen setup. Whether you’re on a Concept 2, a WaterRower, or any other machine, just set your resistance to a comfortable level and let’s get rolling. What we cover in this row: Machine Setup: Tips on setting your drag factor (resistance) and foot strap height for maximum comfort.Posture & Technique: Why I focus on resetting your posture from the back of the stroke and getting that "one o’clock" forward tilt.The Setup: A look at my 27-inch monitor mount and how I use ErgData and Myro during my sessions.This is a totally informal session. There's no complex plan—just good technique, casual chat, and a solid 5k row. Hosted on Acast. See acast.com/privacy for more information.

Row easy to start your week. Monday morning follow-along proving consistency beats perfection - Body composition improving from showing up Mon-Fri, not from intensity. Your buy-in to the day: coffee, 22 minutes rowing, then get on with life. The workout: 22 minutes at 4.5/10 effort (208-209 pace)Start of new week energyErgData in background (until battery died)Monday buy-in: bike workout lunch, weights eveningWhat you'll get: ✅ Easy Monday cardio that fits anywhere in your day ✅ Body composition improvement from daily consistency ✅ Effort scale explained: 4/10 = walking stairs, 5/10 = heart rate elevated ✅ Safe, efficient, effective technique breakdown ✅ Real story: meeting daughter's boyfriend reminded me of being 16 ✅ Post-workout stretches: hamstrings, glutes, quads, wrists, shoulders ✅ Authentic "warts and all" - technical difficulties happen Whether this is your only workout, cardio within gym session, or opening workout before bike/weights later - 20 minutes low intensity rowing makes huge difference. Not sensationalism. Just effective. 250 calories, elevated heart rate, improved fitness. Monday through Friday consistency changing body composition without changing diet. Row at your own pace. You might finish before me or need extra time. Point is 20-22 minutes movement. Start rowing during intro if you need more time. Hosted on Acast. See acast.com/privacy for more information.

Join me for today’s RowAlong! This is a "Friday Fun" session in the 5K Every Day series. While I’m rowing a 5000m piece, the goal for you is simply to spend 21-22 minutes on the machine, moving at your own pace and focusing on your form. In this video, I’m doing a proper row test of the RowMo handles. I'll share how they impact wrist mobility, shoulder activation, and stroke length. I also have a "comedy of error" moment with the imersURow app!  Whether you are a beginner looking for a steady cardio session or an experienced rower wanting a low-intensity recovery row, this follow-along is for everyone. Key Topics Today: Machine Setup: Setting your drag factor and foot stretchers for better posture. RowMo Handles: Improving wrist mobility and "independent movement" - For 30% Discount - buy at: https://rowmorow.com/ref/rowalong (Using Code ROWALONG30) Technique Check: Mastering a fluid return and proper leg drive. Apps: My experience using imersURow for a better visual rowing experience. Timestamps: 00:00 – Welcome to Friday Fun! 00:41 – Drag Factor & Resistance Setup 00:56 – Foot Stretcher & Posture Tips 01:30 – Proper Handle Grip 01:58 – ROW START 02:32 – RowMo Handles: Wrist Mobility & shoulder activation 03:55 – Reducing Over-Compression 06:07 – imersURow App: Visuals and setup 07:38 – Behind the Scenes: Green Screen Editing 10:55 – 2000m Milestone 12:40 – Troubleshooting the imersURow Race Setup 14:30 – 3000m Milestone & UX thoughts 16:15 – Technique Check: Sternum height & flat wrists 17:50 – Mastering the Fluid Return 19:15 – Powering the Leg Drive 20:30 – 4100m Milestone: Final 4 Minutes 22:15 – I finish: You keep going to hit your rowing goal! Hosted on Acast. See acast.com/privacy for more information.

Row 22 minutes, then stretch it out! Complete follow-along rowing workout with post-workout stretching demonstration on the machine. Using EXR app (the community gathering spot after RowPro faded), covering sequencing mistakes, and showing how I stretch hamstrings, glutes, quads, wrists, and shoulders - all without leaving the rower. The workout: 22 minutes easy rowing (208 pace, 20 spm) Full stretching routine after Exr app with sunken ships course Perfect for morning consistency What you'll get: ✅ Complete rowing workout with stretching ✅ Common sequencing mistake fixed (bending knees first ruins posture) ✅ Exr app community discussion ✅ MyRow filming behind-the-scenes ✅ On-machine stretching: hamstrings, glutes, quads, wrists, shoulders ✅ Doorway hamstring stretch method ✅ Hip flexor activation explained Row at your own pace - 21-22 minutes of movement is what matters. Then stick around for the stretching routine you can do without leaving your machine! CHAPTERS: 00:00 - Intro 01:50 - Let's Row 02:23 - Exr App Discussion 03:02 - RowPro vs Exr Community 06:22 - Aviron Bike & Treadmill Market 07:33 - Technique: Don't Bend Knees First 09:25 - Handle Rebound Sequencing 11:10 - Fluid Motion Overlap 12:10 - Push Machine Away Not Pull 14:14 - Empire State Building Analogy 16:16 - MyRow Filming Update 17:14 - Ski Erg Test Video 21:22 - 5K Every Day Accountability 23:17 - STRETCHING BEGINS 23:32 - Hamstrings on Machine 24:43 - Doorway Hamstring Method 25:10 - Glutes Rotation Stretch 26:30 - Dad's Monk Cowl Bald Spot 27:17 - Quads Standing Stretch 28:22 - Heel Problem Balance Issues 28:39 - Metrics: 21:26, 208.2 Pace 29:00 - Developing RowAlong PM5 App 29:17 - Forearms & Wrists Stretch 30:04 - Shoulder Stretches 31:56 - Hip Flexor Explanation SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 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 #stretching #postworkout #flexibility #rowingmachine #homefitness #stretchingroutine #exr Hosted on Acast. See acast.com/privacy for more information.

Row easy after rowing hard! 22 minutes recovery rowing at slower pace with lower drag factor because yesterday I filmed three a LOT of rowing workouts. Learn why recovery rows matter, hear my 30-year tinnitus story from drums to DJ'ing, and understand why technique still matters even when you're tired. The workout: 22 minutes of easy recovery rowingLower drag factor for lighter feelAround 20 strokes per minute (dropped to 18 while rambling)Maintaining technique despite fatigueWhat you'll get: ✅ Recovery rowing approach - how to row easy after hard days ✅ Why lower drag factor helps on tired legs ✅ Technique breakdown even when fatigued ✅ Sam Blythe discussion: exceptions to rules (6:08 2K, under 6 foot, muscles upon muscles) ✅ My complete tinnitus story: drums, headphones, DJ'ing, concerts, 30 years of ear damage Pro tip: Start rowing during my intro if you need more time to complete your 5K! Follow along with me for stroke rate and recovery company. Active recovery is training too! SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 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 #recoveryworkout #activerecovery #rowingmachine #restday #easyworkout #homefitness #tinnitus Hosted on Acast. See acast.com/privacy for more information.

Wake up and row! 21 minutes conversational pace cardio on ANY rowing machine (Concept2, WaterRower, Aviron, whatever you've got). I literally rolled out of bed for this one - coffee, bedhead, and rambling about force curves, Hyrox injuries, goal setting, and why I need to lose 4kg for lightweight racing at British Champs. No fancy setup required, just steady movement to start your day. The workout: 21 minutes of rowing at conversational pace (I then talk for a while to give you more time) Around 19-20 strokes per minute Force curve breakdown using ErgZone Perfect low-intensity wake-up cardio What you'll get: ✅ Easy morning cardio - no pressure, just movement ✅ Force curve explained: smooth power vs Mount Everest curves ✅ Legs first, then back, then arms sequencing ✅ ErgZone app walkthrough (better than ErgData for metrics) ✅ Real talk about needing goals to stay motivated Row at your own pace - 21 minutes of movement is what matters, not matching my distance. This is about waking your body up and getting consistent cardio 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 rambling company. You should be able to talk the whole way through - I definitely could! SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 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 #morningworkout #rowingmachine #steadystate #cardioworkout #homefitness #dailyrowing Hosted on Acast. See acast.com/privacy for more information.

Row 20 minutes easy and sharpen your technique! Follow along on ANY rowing machine (Concept2, WaterRower, Aviron, whatever you've got) as I walk you through proper form, talk vintage rowing apps, and share why Monday is your secret weapon for fitness goals. Low-pressure cardio where you'll actually understand what your body should be doing on every stroke. With some technique focus, this workout is perfect for beginners or anyone wanting to improve their form. I'll spend 7+ minutes breaking down the rowing stroke from finish to catch, explain force curves on the PM5, and show you why "handle away, sit up, tilt forward" changes everything. Then we chat about Monday resets, weekend eating struggles, and why you get 52 fresh starts per year instead of just one. The workout: 20-21 minutes of rowing at an easy, conversational paceAround 19-20 strokes per minuteMajor technique breakdown in the middlePerfect for learning proper form while getting cardio doneWhat you'll get: ✅ Easy cardio on your rowing machine - no pressure, just steady company ✅ Deep technique tutorial: handle away, sit up, tilt, momentum to the catch ✅ Force curve explained ✅ RowPro app discussion (vintage rowing software, dead in the water now) ✅ Monday mindset: 52 reset days vs 1 New Year's Day Pro tip: Start rowing during my intro if you need more time to complete your 5K! Follow along with me for stroke rate and technique cues. You should be able to talk most of the way through - I sure could! SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more on YouTube: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 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 #rowingmachine #rowingworkout #beginnerrowing #rowingtechnique #followalong #homefitness #cardioworkout Hosted on Acast. See acast.com/privacy for more information.

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 paceAround 20 strokes per minute, RPE 4 out of 10Keep rowing while I ramble about supplements and routinesPerfect low-intensity zone 2 cardioWhat 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)! SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there. 🔴 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 Hosted on Acast. See acast.com/privacy for more information.

21 minutes easy rowing is better than not rowing! Follow along with me on any rowing machine (Concept2, water rower, magnetic - doesn't matter) as I talk ErgData's real-time loop, healing blisters, the "don't drop the ball" analogy, and why five easy 20-minute workouts beat one hard workout every time. No intensity pressure, no pace targets, just steady company while you row. Perfect for building a daily rowing habit at any fitness level. I'm rowing 5K on my Concept2 while you row at your own pace - whether that's 3K, 5K, or 7K doesn't matter. This RowAlong series is about you getting your movement in, not matching mine. The workout: 21 minutes of rowing at an easy, conversational pace Around 19-20 strokes per minute I'm rowing strapless today Perfect warm-up intensity (zone 2) What you'll get: ✅ Easy cardio on your rowing machine - no pressure, just company ✅ ErgData app real-time loop view (passing people, getting passed, metrics still visible) ✅ The "don't drop the ball" analogy: Why missing one workout doesn't mean you failed ✅ Real talk about consistency: Five 20-minute easy sessions better than one 100% effort session ✅ Technique reminder: Sit up, reset posture, tilt forward from the finish Today's chat covers: ErgData app's real-time loop instead of just metrics (more interesting to watch!), rowing strapless to work on technique, weekend plans (Saturday MyRow community row, Sunday ExR group row), why missing one workout shouldn't derail you, why I'd rather you do five easy 20-minute sessions than one hard Tuesday that wipes you out for the week, technique focus on resetting posture at the finish (sit up, tilt forward, keep that hip angle). Row at your own pace - you might finish your 5K before me or after me. The point is just to get 21-22 minutes of rowing in your body. Don't worry if it takes you 30 minutes to hit 5K - it's about the time spent focusing on your stroke, not the distance! Pro tip: Start rowing during my intro if you need more time to complete your 5K! Follow along with me for stroke rate and technique cues. You should be able to talk most of the way through - I sure could! SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there. 🔴 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 #homefitness #5Keveryday #rowingmachine #cardioworkout #ergdata #consistencyovintensity Hosted on Acast. See acast.com/privacy for more information.