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 19: 25 Min Easy Rowing Workout — Good Technique Habits That Stick | RowAlong

    8 HRS AGO

    Mar 19: 25 Min Easy Rowing Workout — Good Technique Habits That Stick | RowAlong

    The session that quietly does more for your rowing than almost anything else — 25 minutes, low intensity, any machine, any pace. Today's technique goes deep on over-compression — what it actually is, why heels coming up is usually a posture problem rather than an ankle flexibility one, and what the chain height on your machine tells you about your handle path. Two viewer videos this week showed the same fault from opposite ends of the world: dropping the handle going forward, then pulling early to lift it back up. If any of that sounds familiar, this one's worth paying attention to. The backstory jumps forward. After the 100km world record in France, 2018 brings a hideous winter flu that wipes out a trip to the World Championships in Virginia — sweating through an edit suite, money lost on a flight, and a race that never happened. What followed is the story of how RowAlong actually came to exist: a knife sharpening incident, tendon surgery under local anaesthetic with a heart rate of 34, eight weeks of wiggling one finger on the train, a conversation with Shane from Dark Horse, that led to RowAlong. 📋 To watch the videos: find them in the playlist and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 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.

    41 min
  2. Mar 18: 25 Min Easy Rowing Workout — Low Effort, Real Results | RowAlong

    1D AGO

    Mar 18: 25 Min Easy Rowing Workout — Low Effort, Real Results | RowAlong

    25 minutes of easy rowing you can do on any machine, any pace — because the sessions that don't feel like much are often the ones that add up the most. Most mornings I stumble out of bed, make a coffee, and get on the machine. Today was different — the car needed an MOT, the garage is 2.4k away, and running back at 4:48/km first thing felt like a reasonable warm-up. The legs held up better than expected for three days post-Hyrox. There's technique in here too. I'm uploading a separate short video today about using a piece of tape on the rail as a way to stop over-compression without the brute force approach of a resistance band — look out for that on the main channel later. The backstory moves to France, 2017. Jean-Sébastien invites me to join a small lightweight team at a French army training centre to attempt the 100km world record — 8 people, 20 seconds on, 2 minutes 20 off, for five hours. I trained for it watching Mission Impossible films in 20-second bursts, flew Glasgow to Amsterdam to a tiny 18-seater to Rennes, and somehow ended up getting into a stranger's car with no plan. We got the record in 5 hours 7 minutes. It might still stand. Hosted on Acast. See acast.com/privacy for more information.

    42 min
  3. Mar 17: 25 Min Easy Rowing Workout — No Pressure, Just Row | RowAlong

    2D AGO

    Mar 17: 25 Min Easy Rowing Workout — No Pressure, Just Row | RowAlong

    25 minutes of low intensity rowing you can do on any machine, any pace. This is Tuesday's row. If you want to watch the video, find it here and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil There's a reason these easy sessions matter more than you think — and it has nothing to do with how fast you go. Whether you're chasing a sub-7 two-K or just trying to keep up with your kids, showing up consistently at low intensity is where the real fitness gets built. That's what this series is about. Today's technique focuses on the recovery — why it's not a sequence of separate steps but one fluid motion, and the common habit of dropping the handle on the way forward that quietly wrecks everything that follows. The backstory reaches Boston 2017. After a British record and a weekend as world champion, I arrive at the World Championships with a squad of teammates for the first time — and promptly have the worst race of my competitive life. What happened in the conversation afterwards is the moment things started to unravel. Hosted on Acast. See acast.com/privacy for more information.

    42 min
  4. Mar 16: 25 Min Low Intensity Row Along — Technique, Hyrox Stories & Stretching

    3D AGO

    Mar 16: 25 Min Low Intensity Row Along — Technique, Hyrox Stories & Stretching

    25-minute low intensity follow along rowing workout — any rower, any machine. Row with me while I share technique tips, my Hyrox Glasgow race story, and a full cool-down stretch. 🔗 Full Daily Row Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil This is Week 1 of the new RowAlong Daily Row format — Monday's row is public, and Tuesday to Friday rows are available in the playlist above. Same daily commitment, just a smarter upload rhythm. Bookmark that playlist so you never miss a row! 🚣 What's inside this row: 00:00 Welcome & Format Update 01:17 Workout Intro — Low Intensity Plan 03:17 Let's Row — Warm Up & First Strokes 09:17 Technique Deep Dive: Posture, Footplate & Grip 15:30 Hyrox Glasgow Race Story 22:00 Why Leg Drive Matters (Hyrox Rowing Fail Edition) 30:40 Cool Down Stretch — Hamstrings & Hips 36:50 Quad Stretch & Final Chat 41:00 Wrap Up & What's Next ⏱️ Bail out options: Stop at 15 or 25 minutes — the stretching is a bonus. 📩 Got a question about your rowing technique? Drop a comment below. Don't Row Alone, RowAlong. Hosted on Acast. See acast.com/privacy for more information.

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

    6D 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
  6. Mar 12: The Announcer Who Accidentally Won Me a Silver Medal — 25 Min Easy | RowAlong Daily

    MAR 12

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

    MAR 11

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

    MAR 10

    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
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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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