RowAlong – Indoor Rowing Machine Workouts

RowAlong
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RowAlong – Indoor Rowing Machine Workouts Don't Row Alone, RowAlong Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row. RowAlong delivers fully coached indoor rowing machine workouts where you press play and follow along with me — stroke for stroke. I guide the stroke rate and training intensity while chatting about rowing technique, training tips… and occasionally what I’m having for dinner. It’s structured, progressive rowing training — without the pressure. These are complete follow-along rowing workouts designed for: • Indoor rowing fitness • Rowing machine workouts at home • Concept2 and WaterRower sessions • Beginner rowing workouts • 20 minute rowing workouts • HIIT Rowing Workouts • Performance rowing workouts • Low impact cardio training • Endurance and interval rowing • HYROX rowing I row on a Concept2, but every workout is time-based, so you can use any indoor rower — Concept2, WaterRower, Hydrow, NordicTrack, or whatever’s in your gym or spare room! You’ll hear the familiar flywheel “whoosh” to help guide your rhythm, along with clear stroke rate cues and pacing targets. My job is to keep you focused, distracted, and moving — so you stay on the machine and finish the workout. These sessions are adapted from the RowAlong YouTube channel and work perfectly as standalone audio workouts. Whether you’re training for a faster 2k, building endurance, or just trying to stay consistent with indoor rowing workouts, you never have to row alone. Press play. Strap in. Let’s RowAlong. Find more workouts and training plans at: www.rowalong.com YouTube: youtube.com/@rowalong Instagram: @rowalong_workouts Facebook Group: facebook.com/groups/rowalong Hosted on Acast. See acast.com/privacy for more information.

  1. Mar 13: World Record Holder for a Weekend — 25 Min Easy | RowAlong Daily

    9 HRS AGO

    Mar 13: World Record Holder for a Weekend — 25 Min Easy | RowAlong Daily

    It's Friday the 13th, and the day is: this row, then a 2K on a £40 Bluefin rowing machine that I can lift with one arm, then edit 12 Aviron videos, then make the spare room up because my pal Martin is coming for a pre-Hyrox sleepover, then cook spaghetti bolognese, then go and watch Martin race in the morning before Julie and I race in the evening. Busy. Technique-wise today it's about angles and arm sequencing. The back swing should mirror the forward tilt — one o'clock to eleven o'clock — and going deeper than that costs more in recovery energy than the extra centimetre of length is worth. There's also a proper look at keeping the arms straight on the drive: if you can still see your elbows in your peripheral vision, they should be straight. The moment they disappear is the moment you pull them in. Then we get to Manchester, 2016. Five rowing machines in Dave's back garden, a staggered 1K race, and me arriving having trained hard enough to be doing 3:08 in training with more left to give. Have a good weekend. Sunday is a rest day. Monday's row will be late. Keep an eye on socials for the Hyrox result. Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

    38 min
  2. Mar 12: The Announcer Who Accidentally Won Me a Silver Medal — 25 Min Easy | RowAlong Daily

    1D AGO

    Mar 12: The Announcer Who Accidentally Won Me a Silver Medal — 25 Min Easy | RowAlong Daily

    Back on the Concept 2 this morning — With a Hyrox race in two days I'm keeping things easy. Later today I'm filming a 2K on a Bluefin rowing machine I picked up for £40 off Facebook Marketplace. It can be bicep-curled. Make of that what you will. Technique-wise, we get into handle height — aim for the sternum, not the belly button, not the neck — and the return sequence that most people get backwards. Arms away first, then sit up, then tilt forwards. A viewer sends a video of someone they're coaching and it turns into a useful case study: feet set too high in the foot plates, an on-water habit of dumping the handle, and a posture that collapses before the drive even starts. The fix is simple. Whether it gets made is another thing. Then the British Indoor Rowing Championships, 2016. I know Tim is there, so I've already made my peace with no gold. Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

    43 min
  3. Mar 11: Gold, a Spaceship, and a Cake You Really Shouldn't Eat | RowAlong Daily

    2D AGO

    Mar 11: Gold, a Spaceship, and a Cake You Really Shouldn't Eat | RowAlong Daily

    25 minutes. Easy pace. On the Aviron today — don't panic, the Concept 2 is back tomorrow. Watch the full playlist on YouTube: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil I'm filming Aviron workouts for another series this week, so it was either swap machines or just crack on. I cracked on. And actually, it turns out there's something worth talking about here — because rowing on a different machine tells you things about your technique that your regular machine quietly hides from you. There's also a cake. Sort of. A genuinely useful way of thinking about how low, moderate, and high intensity sessions fit together in your training — and why 25 minutes at easy pace five days a week is actually doing more for you than you might think. The backstory rolls forward too. It's 2016, I'm now racing under the Fitness Matters banner, and for the first time I walk into a championship and there's a table full of people who know my name. The English champs. 20 lightweight 40-to-49s. And for possibly the only time in my career, I line up quietly thinking: I've got this. Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you. Hosted on Acast. See acast.com/privacy for more information.

    36 min
  4. Mar 10: Cracking Ice, Stiff Backs, and Finding Faster Company | RowAlong Daily

    3D AGO

    Mar 10: Cracking Ice, Stiff Backs, and Finding Faster Company | RowAlong Daily

    It's half seven in the morning and my lower back is not happy about it. But that's fine — because rowing through it gave me probably my favourite description yet of what a proper warm-up feels like. Think thin ice on a puddle on a cold day. You'll know what I mean when I get there. I cover setup and technique early on — posture, drag factor, the idea of "row flow" and why I want your movement to feel like water rather than a series of speed bumps. Then we pick up the backstory from where I left it. It's early 2015, I've just come fourth in Boston, I'm throwing everything at training, and a coach called Sam Blythe does something really smart that pulls me away from the comfortable world of Free Spirits and into something a lot more competitive. It feels like a small moment. It isn't. The back half goes a bit off-road — posture at Wagamama, a squash lesson I was too self-conscious as a teenager to properly take on board, and something I feel pretty strongly about when it comes to people who worry about being judged at the gym. I think you'll agree with me on that one. Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Hosted on Acast. See acast.com/privacy for more information.

    44 min
  5. Mar 9: Easy 25-Minute Low-Intensity Rowing Workout | Friendly Row with Technique Tips

    4D AGO

    Mar 9: Easy 25-Minute Low-Intensity Rowing Workout | Friendly Row with Technique Tips

    Join me for an easy, low-intensity 25-minute rowing machine workout designed for all levels and any rowing machine. Perfect for beginners, experienced rowers, and racers looking to move without pressure. In this session from the 25 by 5 (25x5) series — row 25 minutes a day, 5 days a week — focus on gentle movement, technique, and a relaxed pace. I’ll guide you through setup, rowing, and stretching, all wrapped up in under 40 minutes. This workout is part of my taper week before racing Hyrox mixed doubles with my wife, so it’s deliberately easy. I also share stories from recent races, including my 4th place finish at the World Rowing Championships, and why good posture is key to protecting your lower back and maximizing power. What you’ll get: Step-by-step machine setupLow-pressure rowing sessionTechnique tips on posture and core engagementStretching to finishPersonal insights from my rowing journey and upcoming goals ⚠️ Always consult a healthcare professional before starting any exercise program. Stop if you feel pain or discomfort. Hosted on Acast. See acast.com/privacy for more information.

    44 min
  6. Mar 6: Easy 25 Min Rowing Workout (Burn Fat Without Burning Out)

    MAR 6

    Mar 6: Easy 25 Min Rowing Workout (Burn Fat Without Burning Out)

    An easy 25-minute rowing workout you can do on any machine, at any fitness level. No stress, no sprint intervals — just a steady, low-intensity row that burns fat and builds your aerobic base while I keep you company. Perfect if you're just getting started, coming back from a break, or want an active recovery day between harder sessions. 🏋️ Workout Details ⏱️ 25 minutes + cool-down stretches 📏 ~5,000m (but it's time-based — any machine works) 💪 Low intensity — you should be able to hold a conversation 🦶 Technique tip: try rowing with feet out of the straps This is part of the 25 by 5 series — a 25-minute row, five days a week. Hop on whenever suits you. No need to catch up, no need to keep pace. Just row. 👉 Don't Row Alone, Row Along. ⚠️ Disclaimer: Only undertake exercise if you are medically fit to do so. If you have any pre-existing health conditions, consult your doctor before starting a new exercise programme. RowAlong accepts no responsibility for any injury sustained during these workouts. Listen to your body and stop if you feel unwell. Hosted on Acast. See acast.com/privacy for more information.

    39 min
  7. Mar 5: 25 Minute Rowing Machine Workout (going to World Champs Alone) RowAlong

    MAR 5

    Mar 5: 25 Minute Rowing Machine Workout (going to World Champs Alone) RowAlong

    Easy 25-minute follow-along rowing workout — any machine, all levels. Plus: the story of how I ended up at the World Championships. Alone. Row 52 of the 25 by 5 series — 25 minutes of rowing, 5 days a week, on whatever machine you've got. Low intensity, no pressure, just move. Today's technique focus: the recovery. Why chain height at the catch matters, why most people are stiff on the way forward, and a three-word cue that changes everything — relax, tilt, float. Then the story picks up. I won gold at the English Champs in 2015 — two weeks later I was on a plane to Boston for the World Indoor Rowing Championships. No team. No coach. Just me. I wander through a frozen Boston Common the night before, sit at a Concept2 breakfast surrounded by strangers, and then I see the venue. Crash B. "Oh my, what have I done?" Race day tomorrow. ⚠️ Disclaimer: Always consult a doctor before starting any new exercise programme. Exercise at your own risk. Hosted on Acast. See acast.com/privacy for more information.

    41 min
  8. Mar 4: Easy 25 Minute Rowing Machine Workout (I Talk Nonsense, You Get Fitter) : RowAlong

    MAR 4

    Mar 4: Easy 25 Minute Rowing Machine Workout (I Talk Nonsense, You Get Fitter) : RowAlong

    Row along with me for an easy, no-pressure follow-along low intensity rowing workout that's genuinely good for your fitness. Great for beginners or anyone who just wants to move on any rowing machine. This one also marks a rebrand – I'm renaming the series "25 by 5" (25 minutes, 5 days a week) for Season 2. Let me know in the comments what you think. Does it work? This is row 51 and I'm rowing in my hoodie, which tells you everything you need to know about the intensity today. I take you through machine setup first – resistance, seat position, foot stretchers – and then we get going on the EXR Desert 8 course. Once we're moving I get into technique, covering the most common thing people miss: it's not how far you slide, it's your posture. Hinging over your hips into the front of the machine changes everything. I also share a genuinely useful tip – hang a medal round your neck while you row. If it flies up into your field of view, your back is swinging too early. Keep an eye out for the short video on that one. Then I pick up my rowing story. After a humbling British Champs, the Free Spirits team helped me raise my game – and I arrived at the English Champs having actually got faster. I also talk through what really happens in a 2K race: the ATP cream, the burn that kicks in at 90 seconds, and why you just have to not fear it. There's a cowbell. I'll say no more. Boston World Champs tomorrow. After your row: drink, shower, eat – and tell someone you love them. Aggressively, if necessary. ⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort. Hosted on Acast. See acast.com/privacy for more information.

    39 min
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Ratings & Reviews

5
out of 5
7 Ratings

About

RowAlong – Indoor Rowing Machine Workouts Don't Row Alone, RowAlong Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row. RowAlong delivers fully coached indoor rowing machine workouts where you press play and follow along with me — stroke for stroke. I guide the stroke rate and training intensity while chatting about rowing technique, training tips… and occasionally what I’m having for dinner. It’s structured, progressive rowing training — without the pressure. These are complete follow-along rowing workouts designed for: • Indoor rowing fitness • Rowing machine workouts at home • Concept2 and WaterRower sessions • Beginner rowing workouts • 20 minute rowing workouts • HIIT Rowing Workouts • Performance rowing workouts • Low impact cardio training • Endurance and interval rowing • HYROX rowing I row on a Concept2, but every workout is time-based, so you can use any indoor rower — Concept2, WaterRower, Hydrow, NordicTrack, or whatever’s in your gym or spare room! You’ll hear the familiar flywheel “whoosh” to help guide your rhythm, along with clear stroke rate cues and pacing targets. My job is to keep you focused, distracted, and moving — so you stay on the machine and finish the workout. These sessions are adapted from the RowAlong YouTube channel and work perfectly as standalone audio workouts. Whether you’re training for a faster 2k, building endurance, or just trying to stay consistent with indoor rowing workouts, you never have to row alone. Press play. Strap in. Let’s RowAlong. Find more workouts and training plans at: www.rowalong.com YouTube: youtube.com/@rowalong Instagram: @rowalong_workouts Facebook Group: facebook.com/groups/rowalong Hosted on Acast. See acast.com/privacy for more information.

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