RowAlong – Indoor Rowing Machine Workouts

RowAlong
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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. No Shoes Required | 25 Minute Easy Rowing Workout

    2 days ago

    No Shoes Required | 25 Minute Easy Rowing Workout

    June 26: RowAlong to this 25 minute low intensity indoor rowing workout, open to all levels. I'm Rowing Barefoot. One of the best ways to feel what your rowing technique is doing. Whether you're rowing at home in your socks, in bare feet, or in full kit — none of that matters. What matters is getting on the machine and moving. I talk about footplate height as we start the row, then at around 22 minutes into the row I talk about why it DOESN'T hurt me. This is a proper RowAlong Daily Workout: 21 minutes of low intensity rowing, a 4-minute cool down, and a full stretch session to finish. Along the way we'll row together at a comfortable stroke rate and focus on the technique that makes rowing feel natural and efficient: ✅ Posture that actually helps you row ✅ Relaxed hands and handle grip ✅ Foot pressure — what you should feel, and where ✅ Legs, body, arms — in the right order ✅ Connecting your power through the stroke ✅ Why less resistance often means better rowing And because I’m rowing barefoot today, I talk about why some people find it uncomfortable — and why good technique can take pressure away from the wrong parts of the foot. This is a simple rowing machine workout that works whether you’re brand new to indoor rowing, getting back into fitness, rowing for weight loss, or an experienced rower using it as a low intensity technique session. We’re also rowing the EXR Arsenal Ring course today, so load it up if you want to follow along there too. If you’ve got enough energy to take the first stroke, you’ve got enough energy for today’s workout. ⏱ CHAPTERS 00:00 Welcome & The Barefoot Rowing Hook 00:38 EXR Arsenal Ring Course 00:53 Today’s 25 Minute Low Intensity Row 01:36 Drag Factor / Resistance Setup 01:47 Seat Position 02:04 Posture: Sit Up Before You Row 02:43 Foot Stretcher Setup For Bare Feet 03:51 Handle Grip & Relaxed Hands 04:14 Row Starts 05:05 Gentle Start: Press, Don’t Smash 07:23 Arms Straight Before The Knees Bend 09:09 Adding Power With The Body Swing 10:43 Legs, Body, Arms 13:12 Drag Factor, Stroke Rate & Feel 17:49 Don’t Let Resistance Break Your Technique 21:45 Barefoot Rowing: What It Feels Like 23:49 Heel Lift, Toe Pressure & Comfort 25:17 Cool Down Begins 26:34 Tight Straps vs Loose Straps 28:24 Posture Chat: Sit Up Doesn’t Mean Row Like A Plank 29:52 Hamstring Stretch 31:23 Glute Stretch 33:33 Quad Stretch 35:20 Hip Flexor Stretch 37:51 Chest / Forearm Stretch 39:44 Shoulder Stretch 42:02 Personal Story & The Burn Scar 45:22 Final Reminder ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ WEBSITE: https://www.rowalong.com 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.

    46 min
  2. Don’t Know What Workout To Do? Pick This Row | 25 Minute Rowing Workout

    3 days ago

    Don’t Know What Workout To Do? Pick This Row | 25 Minute Rowing Workout

    June 25: 25 minutes of calm, follow-along rowing that quietly makes everything better — your fitness, your technique, your energy. No pressure. No personal bests. Just RowAlong. This is your time. We'll row together for 21 minutes at a low stroke rate and low intensity, then finish with a 4-minute cool down before moving into a full stretching session. Along the way, we'll focus on posture, handle grip, body swing, core connection, relaxed arms, and how your pace can improve without simply pushing harder.That's what makes this row so valuable — it builds the fitness you carry into everything else: 🚣 In your rowing 💪 In your other training 🚶 In everyday life 🧠 In your confidence to keep showing up Whether you're fitting in 25 minutes at home between life's other demands, using this as active recovery alongside harder training, getting back into fitness, or simply looking for a steady row that gives you something real — this one belongs in your week. We're also rowing the Temple Island Shortcut course on EXR, so load it up and row along if you're using the app. If you don't know what workout to do today, pick this one. ⏱ CHAPTERS 00:00 Welcome & Why This Workout Is So Valuable 00:52 Starting Gentle & Letting The Body Warm Up 01:19 Resistance / Drag Factor Setup 01:39 Posture: Sit Up And Let The Power Flow 02:02 Foot Stretcher Setup 02:36 Handle Grip & Relaxed Hands 02:51 EXR Temple Island Shortcut Course 03:15 Row Starts 03:31 Why We Start Gently 04:56 Body Swing & Good Posture 06:00 Arms, Recovery & Stroke Sequence 07:16 Cruise Pace Without Pushing Harder 10:15 The “Magic” Of The First Four Minutes 11:35 Connecting Legs To Arms 13:02 Braced Core & The Balloon Analogy 17:03 The Snake Cue For Core Engagement 17:46 Heat, Hydration & Training Sensibly 24:16 Cool Down Begins 28:29 Stretching Begins 29:22 Glute Stretch 31:11 Quad Stretch & TV Editing Chat 33:26 Hip Flexor Stretch 35:17 Forearms, Wrists & Shoulders 43:22 Hydration, Kindness & Wrap Up ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ WEBSITE: https://www.rowalong.com 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
  3. The Row That Makes Everything Else Better | 25 Minute Rowing Workout

    4 days ago

    The Row That Makes Everything Else Better | 25 Minute Rowing Workout

    June 24: Most workouts only help you for the next hour. This one helps with everything that comes afterwards. Today's RowAlong isn't about emptying the tank or chasing numbers. It's about building the fitness that supports the rest of your life — and the rest of your rowing. For 25 minutes we'll row together at a comfortable pace, work on technique, relax into the rhythm of the stroke and build the kind of fitness that makes every other workout feel easier. This is the foundation. The scaffolding. The row that helps you become a better rower, a fitter person, and someone who simply feels better for having done it. Whether you're rowing to improve your health, lose weight, get fitter, race faster, or simply move more, today's workout has something to offer. Along the way we'll work on: ✅ Body position ✅ Relaxed power ✅ Handle grip ✅ Loose shoulders ✅ Efficient technique ✅ Sustainable fitness We'll also row the Deja Vu course in EXR, giving us some beautiful scenery while we build the kind of fitness that lasts. If you've got enough energy to take the first stroke, you've got enough energy for today's workout. ⏱ CHAPTERS 00:00 Why This Row Matters 00:18 Easy Doesn't Mean Easy Results 00:43 Life Fitness & Building Foundations 01:02 Machine Setup 01:12 Drag Factor & Resistance 01:19 Posture & Seat Position 01:42 Foot Stretcher Setup 02:27 Handle Grip & Relaxed Power 02:41 EXR Deja Vu Course 02:53 Row Starts 03:04 Settling Into The Rhythm 21:00 Cool Down 25:00 Stretching & Recovery ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ WEBSITE: https://www.rowalong.comFind 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.

    45 min
  4. Easy Effort, Big Wins | 25 Minute Rowing Workout (Zone 2 Fitness)

    5 days ago

    Easy Effort, Big Wins | 25 Minute Rowing Workout (Zone 2 Fitness)

    June 23: Easy doesn't mean ineffective. For 25 minutes we'll row together at a comfortable pace, work on technique, enjoy the EXR Temple Island course, and build fitness without leaving ourselves exhausted in a simple rowing machine workout. If you've got enough energy to sit on the machine and take the first stroke, you've got enough energy for today's workout. We'll focus on: ✅ Body position ✅ Handle height ✅ Arm sequence ✅ Relaxed recovery ✅ Efficient rowing technique ✅ Sustainable fitness Easy rowing can deliver: 🚣 Better endurance 🚣 Improved technique 🚣 Increased aerobic fitness 🚣 More consistent training 🚣 Low impact cardio 🚣 Better recovery Whether you're brand new to the rowing machine, returning to fitness, or adding steady-state training alongside your rowing or other sports, this session is designed to help you row well and feel better. ⏱ CHAPTERS 00:00 Introduction 00:30 Machine Setup 01:00 Seat & Body Position 01:40 Foot Stretcher Setup 02:25 EXR Temple Island Shortcut Course 02:38 Row Starts 04:00 Finding Zone 2 Intensity 05:00 Handle Height & Finish Position 06:40 Maintaining Body Position 09:00 Technique Creates Speed 21:00 Cool Down 25:00 Stretching & Recovery ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ WEBSITE: https://www.rowalong.com 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
  5. Start Your Day Strong | Easy 25 Minute Rowing Workout (Big Fitness Gains)

    6 days ago

    Start Your Day Strong | Easy 25 Minute Rowing Workout (Big Fitness Gains)

    Start your day strong with this easy 25 minute rowing workout. This low intensity rowing session uses a gentle stroke rate and steady effort to help build fitness, improve rowing technique, boost endurance, and add meaningful cardio to your day without leaving you exhausted. For 21 minutes we'll row together at an easy pace before finishing with a 4 minute cooldown and stretching session. This is the kind of workout that delivers big results because it's sustainable, repeatable, and effective. Whether you've just bought a rowing machine, you're looking for a beginner-friendly workout, or you're an experienced rower adding steady-state training to your week, this session can help improve your fitness while keeping the effort manageable. Today's workout includes technique reminders, handle height and posture cues, thoughts on motivation, and why easy training often produces some of the biggest gains. Easy effort. Big wins. ⏱ CHAPTERS 00:00 Welcome & Why Easy Rows Matter 00:41 Machine Setup 01:37 Foot Position & Setup Tips 02:12 Handle Position & Technique 03:14 Warming Into The Row 04:36 Heart Rate & Intensity 07:00 Settling Into The Workout 21:00 Final Minutes Of The Row 23:52 Cool Down Begins 25:00 Stretching & Recovery 36:06 Music, Creativity & Conversation Easy rowing can improve: ✅ Aerobic fitness ✅ Endurance ✅ Rowing technique ✅ Fat burning ✅ Recovery ✅ Consistency ✅ Daily movement habits ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ WEBSITE: https://www.rowalong.com 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
  6. Just Show Up & Row 🚣 25 Minute Follow Along Rowing Workout

    19 Jun

    Just Show Up & Row 🚣 25 Minute Follow Along Rowing Workout

    June 19: Need a rowing workout that doesn't require perfect motivation, perfect energy, or a perfect plan? This 25 minute follow along rowing workout is all about showing up, getting moving, and building fitness one stroke at a time. We'll row at a comfortable low intensity, work on a few simple technique ideas, and spend some time enjoying the process rather than chasing performance. 🚣 Today's row takes place on the EXR **Race of the Charles** course. Along the way we'll cover: ✅ Comfortable, sustainable rowing ✅ Better posture and connection ✅ Finding the right foot stretcher position ✅ Building fitness without pressure ✅ Enjoying the journey, not just the destination This isn't a workout where somebody shouts at you to go harder. It's a workout where you climb on the rowing machine, spend 25 minutes doing something good for yourself, and hopefully finish feeling better than when you started. ⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down). The full video is longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretching if you'd like, or finish after the cool down if you're short on time. Whether you're rowing on a Concept2 RowErg, another rowing machine, or simply looking for someone to row along with, press play and let's get moving. ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. CHAPTERS 00:00 Welcome & Why I'm Wearing A Hat 01:06 Rowing Machine Setup & Posture 04:01 Start Rowing 25:04 Cool Down 29:06 Optional Stretching Session 43:00 Final Thoughts --- 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong # CHAT WITH ME! 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ * WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! ``` 🔵🔵🔵 ``` 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.

    47 min
  7. Row Better, Row Easier 🚣 Follow Along Workout

    18 Jun

    Row Better, Row Easier 🚣 Follow Along Workout

    What if improving your rowing technique was actually simpler than you've been led to believe? In today's 25 minute RowAlong workout, we'll build the rowing stroke piece by piece. Starting with foot connection, then posture, body position, arm connection and core support, you'll discover how a handful of simple ideas can make your rowing feel smoother, stronger and more efficient. And don't worry — this isn't 25 minutes of technical jargon. It's still a RowAlong workout. We'll row, chat, build fitness and hopefully leave the machine feeling better than when we sat down. 🚣 Today's row takes place on the Hill Loop course in EXR. This workout is ideal if you want to: ✅ Improve your rowing technique without overthinking it ✅ Build fitness at a comfortable pace ✅ Feel more connected to every stroke ✅ Understand where power comes from in the rowing stroke ✅ Enjoy a relaxed follow-along workout with company along the way ⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down). The video is longer because it includes an optional stretching session and post-row chat afterwards. Stay if you have time, or finish after the cool down if you're heading off to get on with your day. One thing I talk about a lot in this row is that rowing doesn't have to be complicated. Instead of trying to remember twenty different technique cues at once, we focus on a few simple fundamentals and let everything else build from there. That's often where the biggest improvements happen. Whether you're rowing on a Concept2 RowErg, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row. ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. CHAPTERS00:00 Welcome & Workout Overview 00:34 Rowing Machine Setup & Technique Basics 02:53 Start Rowing 24:00 Cool Down 28:04 Optional Stretching & Post-Row Chat 43:02 End 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME!👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 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
  8. Row Better Without Overthinking 🚣 25 Minute Rowing Workout

    17 Jun

    Row Better Without Overthinking 🚣 25 Minute Rowing Workout

    Make rowing feel easier. This 25 minute follow along rowing workout is designed to help you build fitness while simplifying your rowing technique one step at a time while you do some low intensity cardio on your Concept2 rowing machine or any other rowing machine. I keep you entertained along the way! And yes, there are a few stories, random tangents and life chats along the way too. RowAlong has never been about staring at a screen while somebody repeats rowing cues for 25 minutes. The goal is to help you enjoy the row as much as benefit from it. Instead of trying to think about twenty different things at once, we'll work through the rowing stroke in a simple sequence: connection, posture, forward body angle, straight arms, core support and a relaxed finish. By the end of the row, you'll have a clearer understanding of how power flows from your legs, through your body, and into the handle. Whether you're new to rowing or you've been rowing for years, sometimes the biggest breakthrough comes from making things simpler. 🚣 Today's row takes place on the **Below Boston** course in EXR. Along the way we'll cover: ✅ Better connection at the catch ✅ Posture and forward body angle ✅ Straight-arm power transfer ✅ Core bracing and stability ✅ Building fitness while improving technique ⏱️ The rowing workout itself is 25 minutes long (21 minutes rowing + 4 minute cool down). The full video runs longer because it includes an optional stretching session and post-row chat afterwards. Stay for the stretch if you have time, or finish after the cool down if you're heading off to tackle the rest of your day. Whether you're rowing on a Concept2, another rowing machine, or simply looking for a friendly workout partner, jump on your machine and let's row. ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. CHAPTERS 00:00 Welcome & Workout Overview 00:30 Rowing Machine Setup & Technique Foundations 02:29 Start Rowing 23:29 Cool Down 28:05 Optional Stretching & Post-Row Chat 42:33 Final Thoughts --- 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong # CHAT WITH ME! 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ * WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 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
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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.

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