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. May 01: Friday Row | The Box of Power

    VOR 1 TAG

    May 01: Friday Row | The Box of Power

    It's Friday. End of the week. 21 minutes of easy rowing, 18–20 strokes a minute, and a non-zero chance the doorbell goes mid-row because the boiler engineer is on his way. That's the jeopardy. You're welcome. Along the way we get into the mathematics of appliance protection plans — specifically the grim realisation that we've spent about £700 protecting a washing machine that cost £200. It's fine. It's fine. Then we get into something actually useful: the Box of Power. It's a way of thinking about your handle pull and elbow position at the finish of the stroke — keeping everything connected and powerful all the way through. The kind of thing that's easy to let slip, especially when fatigue starts to creep in on a long row.Come for the Friday feeling, stay for the elbow chat. Chapters: 0:00 End of the Week — Friday Format 0:33 Machine Setup (Drag, Seat, Foot Stretcher, Grip) 1:26 Row Begins — Boiler Service Jeopardy Explained 1:38 The Appliance Protection Plan Maths (It's Grim) 4:35 Technique Check-Up — Where Are We Getting Sloppy? 5:22 Handle Pull & Elbow Position at the Finish 6:52 The Box of Power — Explained 8:47 Keeping the Box All the Way Through the Stroke 22:26 Cool-Down Begins 26:30 Stretches & Accountability Tracker Hosted on Acast. See acast.com/privacy for more information.

    40 Min.
  2. Apr 30: 25-Minute Easy Row | Glasgow Sun and the TV Editing Process

    VOR 2 TAGEN

    Apr 30: 25-Minute Easy Row | Glasgow Sun and the TV Editing Process

    A calm 25-minute row to start the day — 20 strokes a minute, low intensity, and enough conversation to make the time disappear. Today it's the Glasgow version of summer (15 degrees, "tap's aff"), why yesterday's run in the sun counts as cross-training, and a long look at what I actually do for a living when I'm not on the rowing machine — editing observational documentaries for TV. We get into the whole process: viewing 30 hours of rushes, building a story, cutting it down to 59 minutes for a terrestrial broadcast slot, and the moment you have to hand it over to the execs and pretend you're emotionally detached. (You're not.) There's also a bit on where AI fits into editing right now — and where I think it genuinely doesn't. Machine setup at the top, stretches at the end. Come for the row, stay for the edit suite chat. Chapters: 0:00 Welcome & Workout Overview 0:55 Machine Setup 2:23 21-Minute Low Intensity Row Begins 4:12 Glasgow Summer & "Taps Off" Explained 6:33 Why I Went Running Instead Yesterday 7:51 The Willett 2K Check-In 8:49 Life as a TV Editor 17:26 Cutting 30 Hours Down to 59 Minutes 22:40 Showing Your Work to the Execs 23:23 Cool-Down Row 24:51 Will AI Replace TV Editors? 27:20 Post-Row Stretches — Hamstrings & Glutes 30:04 Quad Stretch 34:10 Forearm Stretch 35:27 Shoulder Stretch 37:36 The Time an Exec Loved It and Just... Left Hosted on Acast. See acast.com/privacy for more information.

    40 Min.
  3. Arp 29: RowAlong Daily Workout - 25 minutes low intensity - TV rant...

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    Arp 29: RowAlong Daily Workout - 25 minutes low intensity - TV rant...

    25 minutes of low intensity rowing — coached from setup to cooldown. Perfect for beginners and anyone fixing their rowing technique. This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, every weekday. Same format, same calm pace, always something to learn. Today I'm mixing up how we cover technique. Instead of saving it all for the end, we're weaving tips throughout the session — from machine setup right through to the final minutes on the rower. Think of it like terrestrial TV: the content comes to you, whether you're ready or not. (Unlike streaming — you'll get that analogy by minute 10.) Along the way we cover: → Machine setup: drag factor, footplate height, and why it matters more to beginners than anyone → The six-move stroke sequence: push with legs, rock the body, draw the arms — then reverse it → Handle position on recovery: where it should float, and where it absolutely shouldn't be → Footplate placement hack: getting your feet right so pressure transfers cleanly into the machine → Core bracing: "be the snake" — relaxed yet engaged from catch to finish → Why your catch length matters more than your finish length → The simple acronym to remember the stroke order: LBR — Legs, Body, Row (arms) → Full cooldown and post-row stretch: glutes, quads, forearms, shoulders, and hip flexors CHAPTERS 0:00 Intro & today's plan 0:42 Machine setup 1:52 We're rowing — low intensity session 19:30 Core bracing: "be the snake" 21:40 Cooldown 25:09 Technique tip & full stretch 39:28 Sign-off ⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are for informational purposes only. Hosted on Acast. See acast.com/privacy for more information.

    40 Min.
  4. Apr 27: Easy 25 Min Follow Along Rowing Machine Workout | Low Intensity + Perfect Technique

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    Apr 27: Easy 25 Min Follow Along Rowing Machine Workout | Low Intensity + Perfect Technique

    25 minutes of low intensity rowing, every weekday. Machine setup, coached rowing, technique work, and cooldown — same format, every time. This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, structured so you always know what's coming. No guessing, no falling behind, no racing ahead. Just rowing together. Today we're keeping it genuinely easy. RPE 3–4. Around 20 strokes per minute. The kind of low intensity rowing your body needs more of — and I'll show you exactly why controlling your intensity, rather than just rowing harder, is what actually builds real fitness over time. Along the way I cover: → Machine setup: drag factor, foot stretcher height, and handle grip → The six-move stroke sequence: push, swing, pull, release, rock, bend → Why your legs control your pace far more than your arms ever will → Core bracing at the finish — and why it matters more than you think → Elbow height, handle position, and knee timing on the recovery → A full post-row stretch: hamstrings, glutes, quads, hip flexors, forearms, and shoulders CHAPTERS 0:00 Intro & series redesign 0:47 Machine setup 1:49 We're rowing — low intensity explained 15:46 Technique: the six-move stroke 22:51 Cooldown 28:25 Stretching 🚣 Full daily workout playlist: The RowAlong Daily Workout —https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🎯 Join the accountability board: rowalong.com/join ⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. Hosted on Acast. See acast.com/privacy for more information.

    43 Min.
  5. Apr 22: 25 Min Easy Rowing Workout | The Jeans Test

    22. APR.

    Apr 22: 25 Min Easy Rowing Workout | The Jeans Test

    A low intensity 5K row this morning, with a 1K paddle to cool down — around 25 minutes in total at low stroke rate. Just enough to wake the body up and start the day right. Along the way I cover how I ease into these morning sessions without a formal warm-up (coffee, emails, then straight on the machine), why those first few minutes of gentle rowing matter more than you might think, and a story about a pair of Levi's 501s that turned into a quietly satisfying reminder of what consistent daily rowing can do. I also end up on a long tangent about Hyrox — whether it has a ceiling, why tickets are so hard to get, and whether it could ever make the Olympics. Also: I nearly promised yesterday that I'd talk about the community side of things today, then forgot. So that's tomorrow's topic, apparently. CHAPTERS 0:00 Intro 0:41 Machine setup 2:08 Row begins 2:56 No warm-up and easing in cold 14:37 The jeans test — noticing quiet progress 19:00 Hyrox — the bubble, the Olympics, the sled problem 23:24 Cooldown paddle 29:28 Warm-up deep dive and wrap-up 🚣 RowAlong Daily Workout Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🌍 Add yourself to the Rowers' Map: https://rowalong.com 🏅 Join the leaderboard: https://rowalong.com/join ⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. #indoorrowing #rowalong #rowingworkout Hosted on Acast. See acast.com/privacy for more information.

    41 Min.
  6. Apr 21: 25 Min Easy Row | Why Low Intensity Always Wins

    21. APR.

    Apr 21: 25 Min Easy Row | Why Low Intensity Always Wins

    Row along with me for 25 minutes — low intensity, 18–21 strokes per minute, 5K with a 1K cool-down. Exactly the kind of session that's always the right answer. I start with a full machine setup — drag factor, seat position, feet, handle grip — so whether you're new to the erg or just want a quick reminder, you're sorted before we even push off. Then we row. Nice and easy, no pressure, good company. I had a bit of an energy-dump weekend — did too much, didn't recover enough — so today is all about easing back in and listening to what my body wants to do. And what comes out of that is a thought I keep coming back to: if you ever sit down on the rowing machine and wonder what you should do today, a low-intensity 20–30 minute row is almost always the right answer. I explain why, and it might just become your default too. Along the way I get into boredom on the rowing machine — why I no longer use that word — and somewhere around the 40-minute mark I end up telling a story involving Paul Daniels, Debbie McGee, and why I'll never compete with Shane from Dark Horse for an audience. It makes sense in context. Honest. This one's part of the daily RowAlong Club playlist — come back tomorrow and we'll do it all again. CHAPTERS 0:00 Intro 0:43 Machine Setup 2:09 Into the Row 2:26 Recovering After an Energy Dump Weekend 8:44 Why Low Intensity Is Always the Right Call 40:56 Paul Daniels, Shane, and the Rowing Audience Question 43:35 Finding Your Special Purpose 🚣 Daily rowing playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🎯 Join the RowAlong leaderboard: https://rowalong.com/join ☕ Support the channel: https://ko-fi.com/rowalong ⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. #indoorrowing #rowalong #rowingmachine Hosted on Acast. See acast.com/privacy for more information.

    45 Min.
  7. Apr 20: The Easiest 5K Row You'll Ever Do | 26 Minutes, Low Intensity, 20 spm : RowAlong

    20. APR.

    Apr 20: The Easiest 5K Row You'll Ever Do | 26 Minutes, Low Intensity, 20 spm : RowAlong

    Hosted on Acast. See acast.com/privacy for more information.

    40 Min.
  8. Apr 17: 25 Min Low Intensity Row | Full Technique Walkthrough

    17. APR.

    Apr 17: 25 Min Low Intensity Row | Full Technique Walkthrough

    Today's row is another low intensity 5k plus 1k cool down — around 26 minutes in total. Row along at whatever pace suits you, match my stroke rate if you like, or just use the session as your anchor for the morning. Before we get going I cover something I get asked about more than you'd think: what should your monitor actually be set to? Pace, watts or calories? I go through why most training plans default to pace per 500 metres, what CrossFit boxes do differently with calories, and why for general rowing the honest answer is — it doesn't matter as much as you think. At around seven minutes I do a full technique walkthrough, working through the whole stroke from the finish position forward. I cover handle relaxation on the recovery, why letting your hands drop slightly beats trying to stay perfectly flat, the forward tilt sequence before you bend your knees, shin angle at the catch, core bracing, and how the arm pull should be the last thing that happens — not the first. And in the cool down I have a bit of a rant about clickbait fitness content, VidIQ title suggestions, and why I'm not going to start calling every workout a guaranteed fat-torching session. I'm not that guy. CHAPTERS 0:00 Intro & machine setup 2:00 Still on calories — rolling with it again 4:19 Pace, watts or calories — which should you use? 8:35 Full technique walkthrough 28:00 Cool down & stretching 33:44 Why I won't chase the algorithm 🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 📩 Subscribe for daily rows: https://www.youtube.com/rowalong 🎯 Join the leaderboard: https://rowalong.com/join ⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. #indoorrowing #rowalong #rowingworkout Hosted on Acast. See acast.com/privacy for more information.

    42 Min.
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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.

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