RowAlong – Indoor Rowing Machine Workouts

RowAlong
  • 5.0 (21)
  • Sport
  • Updated weekly

RowAlong – Indoor Rowing Machine Workouts The indoor rowing podcast for anyone who doesn't want to row alone. Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row. RowAlong is a follow-along rowing workout podcast — press play, strap in, and row with me, stroke for stroke. I guide the stroke rate and training intensity while talking rowing technique, training tips, and occasionally what I'm having for dinner. Structured, progressive rowing training. Without the pressure. Each episode is a complete coached workout designed for: Indoor rowing fitness • Concept2 workouts • WaterRower sessions • Beginner rowing workouts • 20-minute rowing workouts • HIIT rowing • Endurance and interval rowing • Low impact cardio • Performance rowing training • HYROX rowing • Rowing technique development Every workout is time-based, so whatever indoor rower you're on — Concept2, WaterRower, Hydrow, NordicTrack — it works perfectly. You'll hear the flywheel whoosh to anchor your rhythm, clear stroke rate cues, and pacing targets to keep you honest. Whether you're chasing a faster 2k, building aerobic base, working through a rowing training plan, or just trying to stay consistent — this rowing podcast keeps you focused and moving. Adapted from the RowAlong YouTube channel. Audio workouts that stand completely alone. Find workouts and training plans at rowalong.com YouTube: youtube.com/@rowalong | Instagram: @rowalong_workouts Hosted on Acast. See acast.com/privacy for more information.

  1. Trust Your Body, Skip the Ego — 25 Min Row Along Workout

    1 day ago

    Trust Your Body, Skip the Ego — 25 Min Row Along Workout

    Some days your body tells you to push. Today, it's telling you  to ease back — and that's exactly where the real gains live. This 25-minute follow along rowing workout keeps the intensity  low and the stroke rate relaxed. 21 minutes of easy rowing at a  5/10 effort, then a 4-minute cool down. No pace targets. No ego.  Just steady, sustainable work that builds your aerobic engine  without emptying the tank. Peter asked what happens after six months of these sessions.  The answer: around 30,000 calories burned. Roughly 10 pounds  of fat. Technique that actually sticks. And rowing that stops  feeling like punishment and starts feeling like something you  want to come back to. Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    42 min
  2. Build Your Cardio Without Burning Out | 25 Min Row Along Workout

    2 days ago

    Build Your Cardio Without Burning Out | 25 Min Row Along Workout

    Build better cardio without emptying the tank. This 25-minute  follow along rowing workout uses low intensity, steady-state  rowing to strengthen your aerobic base — the kind of training  that leaves you energised, not wrecked. Too many rowers spend every session chasing pace. But the real  fitness gains come from the sessions most people skip: the easy  ones. The ones where you hold a 5/10 effort, stay in control,  and let your body adapt at its own speed. 21 minutes of low intensity rowing at a relaxed stroke rate.  4-minute cool down. A gradual build-up that teaches you to  hold steady effort without drifting into race mode. You'll  finish feeling better than when you started — and ready to  row again tomorrow. 🚣 Follow along rowing workouts drop every weekday — subscribe    and never miss one. 💬 What's your go-to pace when nobody's watching? Drop it below. Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    41 min
  3. 25 Minutes for Yourself — Easy Rowing, Your Way

    3 days ago

    25 Minutes for Yourself — Easy Rowing, Your Way

    You showed up today. That's already the hardest part done. This session is 21 minutes of easy, relaxed rowing — a gentle  build-up to lock in your form, and a proper  full-body stretch to finish. No pace targets. No demands. Just  moving well and feeling good because you chose to be here. You're getting better every time you sit on the machine. Not  because anyone's pushing you — because you keep turning up.  That quiet consistency is worth more than any split time. ⏱️ CHAPTERS 0:00 You're Here — That's Everything 0:23 Setting Drag Factor — Feel Connected, Not Fighting 0:41 Seat Position — Sit Forward, Stay Primed 0:57 Foot Stretcher Height — Shin Vertical, Feet Comfortable 1:19 Handle Grip — Loose, Wide, Controlled 1:26 Setup Complete — A Very Gentle Start 1:47 Workout Begins — Just Moving Through the Motions 4:28 Legs Only Drill — Locking In Your Positions 7:09 Finding Your Rhythm — Consistency Over Intensity 24:25 Cool Down — 4 Minutes Easy 35:15 Full-Body Stretch — Hands, Shoulders, Hamstrings 39:06 That's It — Row Your Way, Every Day Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    42 min
  4. Listen to Your Body, Not Your Brain — 25 Minutes of Easy Rowing

    4 days ago

    Listen to Your Body, Not Your Brain — 25 Minutes of Easy Rowing

    You know the difference between needing rest and just needing a reason to start. You've learned when to push and when to ease off. That instinct is already there — this session is just about giving yourself permission to use it. Close your eyes for the first few strokes. Feel where you are today. Trust what you find. Then row to that, not to a number on a screen. 21 minutes of easy, low intensity rowing plus a 4-minute cool down. Your pace. Your effort. Your call. ⏱️ CHAPTERS 0:00 Intro 0:40 Machine Setup — Resistance, Seat & Feet 1:18 Workout Begins 2:30 Checking In — Energy Levels & Niggles 5:12 Eyes Closed Rowing — Feel It, Don't Pace It 8:00 Lat Engagement & Learning Your Patterns 11:48 Why Training Harder Isn't Training Better 14:30 Finding Balance Between Training & Life 16:00 The People Who Support Your Training 19:00 When Life Changes — Adapting Your Fitness 22:00 Cooldown — Four Minutes Easy 25:00 Wrap — Keep Showing Up, Your Way Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    40 min
  5. 250 Calories Before Breakfast — Easy Rowing Machine Workout (25 Minutes)

    5 days ago

    250 Calories Before Breakfast — Easy Rowing Machine Workout (25 Minutes)

    June 1: Row easy, burn around 250 calories, and quietly sort out your technique —  all before breakfast. 21 minutes of low intensity, low stroke rate rowing  plus a 4-minute cool down. No targets. No pressure. Just a good reason to  feel great about your day before it's properly started. This session covers everything from setting up your machine to arms, posture,  tilt and leg drive — and towards the end, we talk about *why* you actually  train. Performance goals, vanity, desk jobs, middle age... it's all fair game. Row at whatever pace works for you. Any rowing machine. Any level. ⏱️ CHAPTERS 0:00 What to Expect From This Workout 0:37 Setting Up Your Machine — Resistance, Seat & Feet 1:41 Let's Row — Workout Begins 3:35 Technique: Arms Straight, Drive Clean 4:13 Technique: Posture, Tilt & Swing 7:03 Stroke Rate & Finding Your Flow 10:16 Leg Drive — Pushing the Machine Away 22:41 Cool Down — 4 Minutes Easy ⚠️ verify this timestamp 30:00 Why Do You Train? (Performance vs Vanity) --- 🚣 Row along every weekday — workouts uploaded daily. Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    44 min
  6. This Is What Rowing Is Supposed to Feel Like — 25 Min Follow Along

    29 May

    This Is What Rowing Is Supposed to Feel Like — 25 Min Follow Along

    Some sessions you endure. This one you actually enjoy. Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down and stretches at the end. Here's something that changes how you row: stroke rate doesn't control your power. YOUR legs do. Two rowers at exactly 20 strokes per minute can be at completely different paces — because one is pushing harder through the drive. This session builds that understanding into your body, stroke by stroke, so you feel it rather than just hear it. I also cover how fan-air machines work with your effort (the harder you push, the more resistance you create — it's literally responding to you), why heels-up or heels-down matters more than you think, and why low intensity sessions like this one are building something that your harder efforts can't. Good company throughout (I Hope!!) . Come row with me. 0:00 Intro 0:19 What These Workouts Are 0:44 Machine Setup: Drag Factor, Seat, Feet & Handle 2:03 Starting With Eyes Closed: Feeling the Power 3:09 How Leg Push Controls Your Pace 6:12 Controlling Intensity Through Leg Drive 9:09 A Pace for Every Stroke Rate 13:10 Fan-Air vs Magnet Machines: Why It Matters 15:22 Same Stroke Rate, Different Power 17:56 The Fork vs The Jump Shot: Leg Drive Explained 22:31 YOU Are in Control of the Power 24:00 Recovery Row 27:47 Cool Down & Hamstring Stretches 29:35 Glute Stretches & Balance Training 32:51 Hip Flexor Stretches 39:05 Shoulder Stretches & The Heels Debate 44:00 Wrap Up & Community Rows Don't Row Alone. Row Along. Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    48 min
  7. 25 Min Row Along — The Brain Talk, The Rant & A Solid Finish

    28 May

    25 Min Row Along — The Brain Talk, The Rant & A Solid Finish

    Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always! This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't. Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself. Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything. 0:00 Intro 0:21 Machine Setup: Seat, Feet & Drag Factor 1:45 Into the Row 9:23 Yesterday's 8x500m — What Happened 14:37 When Your Brain Tries to Stop You 16:41 Technique: The Solid Finish & The Catch 22:52 Cool Down Begins 26:52 Hamstring Stretch 28:12 Glute Stretch 30:00 World Rowing Indoor Champs Rant 30:30 Quad Stretch 32:16 Hip Flexor Stretch 32:59 HYROX & Why You Can't Get Tickets 35:02 Forearm Stretch 36:06 Shoulder Stretch Don't Row Alone. Row Along. Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    41 min
  8. 25 Min Row Along — It's YOUR Power, Not the Machine

    27 May

    25 Min Row Along — It's YOUR Power, Not the Machine

    Row along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world. Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn't fighting you. You're overcoming the resistance, and it gives in. That's the flywheel turning. Once you feel that, you'll never row the same way. Also in this one: a run in the Scottish sun that nearly broke me, and some thoughts on whether you can trust fitness influencers anymore (including this one). 0:00 A bleary Hello! 0:41 Machine Setup: Seat, Feet & Grip 1:50 Warming Into the Row 2:50 The 8x2 Minute 2K Predictor 5:06 Technique: Arms Away & Pull at the Back 5:51 Core Engagement: Brace, Brace, Relax 7:17 Don't Go Pancake Flat at the Back 7:51 Leg Drive: Push the Machine Away 8:53 It's YOUR Power, Not the Machine 9:06 Controlling Intensity Through Leg Push 16:24 Rate of Perceived Exertion 22:50 Cool Down & Stretches 28:40 Glute Stretches 37:39 Quad Stretches 39:00 Hip Flexor Stretches 41:00 Forearm & Wrist Stretches 41:50 Shoulder Stretches Don't Row Alone. Row Along. Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com Watch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalong Instagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.

    43 min
See All (677)

5
out of 5
21 Ratings

About

RowAlong – Indoor Rowing Machine Workouts The indoor rowing podcast for anyone who doesn't want to row alone. Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row. RowAlong is a follow-along rowing workout podcast — press play, strap in, and row with me, stroke for stroke. I guide the stroke rate and training intensity while talking rowing technique, training tips, and occasionally what I'm having for dinner. Structured, progressive rowing training. Without the pressure. Each episode is a complete coached workout designed for: Indoor rowing fitness • Concept2 workouts • WaterRower sessions • Beginner rowing workouts • 20-minute rowing workouts • HIIT rowing • Endurance and interval rowing • Low impact cardio • Performance rowing training • HYROX rowing • Rowing technique development Every workout is time-based, so whatever indoor rower you're on — Concept2, WaterRower, Hydrow, NordicTrack — it works perfectly. You'll hear the flywheel whoosh to anchor your rhythm, clear stroke rate cues, and pacing targets to keep you honest. Whether you're chasing a faster 2k, building aerobic base, working through a rowing training plan, or just trying to stay consistent — this rowing podcast keeps you focused and moving. Adapted from the RowAlong YouTube channel. Audio workouts that stand completely alone. Find workouts and training plans at rowalong.com YouTube: youtube.com/@rowalong | Instagram: @rowalong_workouts Hosted on Acast. See acast.com/privacy for more information.

Information

More From RowAlong

You Might Also Like