RowAlong - Indoor Rowing Workouts

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A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information.

  1. Don't Row Alone: A Steady 22-Minute Guided Row Along

    6 HR AGO

    Don't Row Alone: A Steady 22-Minute Guided Row Along

    Don’t row alone, RowAlong! 🚣‍♂️ Are you looking for some company for your rowing machine workout today? Whether you are a total beginner looking for a friendly face to keep you moving, or an experienced rower looking for a steady-state session, this video is for you. In today’s session, I row 5Km in 21 minutes. If you’re hitting a specific distance goal (like a 5K), I’ve included an extra 5 minutes at the end to make sure everyone crosses their personal finish line together. No pressure, no complicated intervals—just me, you, and the rhythm of the machine. In this session, i discuss: Crucial Setup Tips: How to set your drag factor, foot straps, and seat position for the most comfortable and effective workout.Technique Mastery: Why "opening your hips" is like a pair of scissors and the secret to sitting correctly on your "sit bones".The Editor's Life: My "behind the scenes" setup using an iPad as a touchscreen controller and the realities of YouTube revenue.Life & Burnout: Avoiding burnout, upcoming birthdays, and a few thoughts on why every day is a good day to say "I love you" (not just Valentine's Day). This workout is suitable for all rowing machines (Concept2, WaterRower, Hydrow, etc.) and all fitness levels. Set your monitor, grab your water, and let's row! Want to support the channel? Subscribe for daily row-along workouts and tips to improve your technique. #RowAlong #IndoorRowing #RowingWorkout #5KRow #Concept2 #RowingTechnique #SteadyState #FitnessMotivation Hosted on Acast. See acast.com/privacy for more information.

    38 min
  2. Look After Your Back: Easy 22 Min Row Along Rowing Machine Workout

    1 DAY AGO

    Look After Your Back: Easy 22 Min Row Along Rowing Machine Workout

    Follow Along with me in this easy rowing workout as I keep you company, chatting about why sitting properly on the seat can save your back, and - completely unexpectedly - why Taylor Swift matters (even to someone who isn't a Swiftie). #opalite The RowAlong workout: 22-27 minutes at an easy, conversational pace Around 19-20 strokes per minute Perfect fitness building intensity (zone 2) Rowing on the EXR app, in the Heritage Circuit Course What you'll get: ✅ 27 minutes of easy company on your rowing machine ✅ A reminder about sitting more towards the front of your bum - it genuinely helps your back ✅ Machine setup chat: drag factor, foot stretchers, why it all matters ✅ My unexpected Taylor Swift rant that surprised even me (#opalite - you'll see) Today we cover: Getting the machine set up properly, why sitting position matters more than you'd think for protecting your back, my filming day ahead at Castles Gym, and then around 31 minutes in, durin the post row stretches, I go completely off-script with a Taylor Swift confession. Because I'm a fan of her as a person and because of what she means to my wife and daughters. Feel free to disagree - I'd love to hear your thoughts in the comments. Leave me a comment! Row at your own pace - finish before me, after me, doesn't matter. Just get your 25-odd minutes in. If you finish early, cool down. If you need more time, I'll keep wittering on. Pro tip: Start rowing during my intro if you need the extra time! Follow along for stroke rate and the occasional technique reminder. You should be able to hold a conversation the whole way through. Hosted on Acast. See acast.com/privacy for more information.

    38 min
  3. 420 Chances to Enjoy Rowing | Easy 22 Min Follow Along Workout

    2 DAYS AGO

    420 Chances to Enjoy Rowing | Easy 22 Min Follow Along Workout

    21 minutes at 20 strokes per minute means 420 chances to think about one thing — maybe keeping your arms straight, maybe not pulling too early, maybe just sitting up a bit taller. You don't need to nail all 420. Just notice a few. That's what this workout is. 22 minutes of easy rowing with me talking you through it. I row on a Concept2 at about 20 strokes a minute, conversational pace, nothing savage. You row on whatever machine you've got, at whatever pace works for you. If you finish before me, cool down. If you need longer, I keep going for a few extra minutes at the end. Don't row alone — RowAlong. Today I'm at Cassels Gym filming rowing workouts for MyRow, so I'm back on a standard Concept2 handle and treating this as my warm-up before a big afternoon session. I've got the ErgZone app running in the background showing my force curve live — and if you've ever wondered what your force curve should look like, I walk through what that steep front-end rise means, why a wobbly curve is the real problem, and what "smooth" actually looks like in practice. There's a full technique walkthrough around the nine-minute mark: handle away, sit up, tilt forward, bend knees (in that order), push with your legs, pull only at the back. Sternum height finish, flat wrists, elbows slightly out. I even make you repeat after me — "I shall not pull from the front." Post-row stretching from 28:11 — hamstrings, glutes, quads, forearms, shoulders. I nearly fell over the rowing machine during the quad stretch. A more professional person would edit that out. Not me. Row at your own pace. I talk technique, I talk nonsense, I stretch, I almost injure myself. That's the deal. #rowing #rowingmachine #concept2 #rowalong #followalong #rowingworkout #easycardio #homefitness #rowingtechnique #forcecurve Hosted on Acast. See acast.com/privacy for more information.

    35 min
  4. Start Your Week: Easy Follow Along Rowing Machine Workout (22 Min) | RowAlong

    3 DAYS AGO

    Start Your Week: Easy Follow Along Rowing Machine Workout (22 Min) | RowAlong

    Looking for some company on the rowing machine? Don't row alone — row along. I row every single day and you're welcome to join me. This easy, conversational-pace follow-along workout gives you around 22 minutes of proper rowing, plus extra time at the end if you need it. Whether this is your warm-up, your main workout, or just a way to start your week moving — pull up a seat and let's go. The workout: Easy, conversational pace — you should be able to talk the whole way throughAround 19–20 strokes per minuteApproximately 22 minutes of rowing, with extra cool-down time built inPerfect as a warm-up, cool-down, or standalone cardio session (zone 2)What you'll get: ✅ A rowing partner — no pressure, just company ✅ Technique reminders: sit up, tilt forward, straight arms, push with your legs ✅ A story about learning the drums and why mastering any skill takes time ✅ Post-row stretching routine for hamstrings, glutes, quads, forearms and shoulders Today's chat covers: Why it took years of drumming practice before anyone called me a drummer — and why rowing deserves the same patience, a hands-on look at the updated Smart Row Power Handle and what it actually does, how power (not stroke rate) is what drives your pace on a rowing machine, the weekend whirlwind of pottery painting and band practice, stretching science and why 30 seconds might not be long enough, and a debate about whether apps and distractions help or hurt your rowing. The philosophy: Anyone can sit down on a rowing machine and make it move. That's the beauty of it — and the problem. Unlike picking up a drum kit and hearing that you're rubbish, the rowing machine gives you numbers no matter what. But if you can think about legs first, body second, arms last — you'll use 90% of your muscles instead of 30%. That's the difference between rowing and just pulling. Row at your own pace — you might finish before me or after me. I row for about 22 minutes and then keep going for a few more so there's plenty of time. If you finish early, cool down with me. If you need more time, start rowing during my intro. Pro tip: Start rowing during my intro if you need more time! Follow along with me for stroke rate and technique cues. You should be able to talk most of the way through — I sure could. #rowing #concept2 #homefitness #rowingmachine #cardioworkout #followalong #rowalong #mondayworkout #easyrow Hosted on Acast. See acast.com/privacy for more information.

    40 min
  5. 22 Minute Recovery Row: Fix Your Posture & Relax With Me

    6 DAYS AGO

    22 Minute Recovery Row: Fix Your Posture & Relax With Me

    Join me for a relaxed 22-minute follow-along rowing workout designed to build your aerobic base without the pressure. In today's steady-state session, we hit a 5000m foundation while focusing on crucial technique tips: protecting your knees with proper setup and the "finger hook" secret for a relaxed grip. While we row, we'll catch up on injury recovery, prep for the Glasgow event, and why consistency wins over intensity... Hosted on Acast. See acast.com/privacy for more information.

    39 min
  6. Rowing with a Friend: A Relaxed 22-Minute Session for Consistency & Comfort

    5 FEB

    Rowing with a Friend: A Relaxed 22-Minute Session for Consistency & Comfort

    Hi everyone! If you’re looking for a rowing workout that feels more like a friendly catch-up than a high-stakes competition, you’ve come to the right place. Today, I’m just jumping on the machine for about 22 minutes to cover 5000 meters, and I’d love for you to join me. There is absolutely no pressure to match my pace or hit a specific distance. Whether you're just starting out or you’ve been rowing for years, the goal today is simply to spend some quality time moving. I’ll be chatting about how to set up your machine so it works with you, not against you, and sharing some thoughts on technique that will make your rowing feel smoother and more effective. What we’ll explore today: Machine Comfort: Finding the right "drag factor" so you feel connected to the stroke without heaving.The "Vertical Shin" Goal: How adjusting your foot plates can protect your posture and power.A Change of Scenery: I’m testing out a virtual rowing app today, so you can join me for a scenic row in the background.Technique Reminders: We’ll walk through the "hands, then knees" rhythm to find your flow.So, grab your water, hook your fingers over the handle, and let's have a great row together. Hosted on Acast. See acast.com/privacy for more information.

    39 min
  7. Let’s Row Together: A Friendly 22-Minute Session for Consistency & Quality

    4 FEB

    Let’s Row Together: A Friendly 22-Minute Session for Consistency & Quality

    Hi everyone! Whether you're just starting your rowing journey or you've been at it for years, I’d love for you to join me today. This isn't one of those high-pressure, shouting-at-you kind of workouts. It's just you and me on the machines for about 22 minutes. We’re going to focus on "foundation" rowing—building the right habits, thinking about our posture (remember: don't snap the carrot! ), and just enjoying the movement. I'll be talking you through some technique tips and sharing some stories while we row. There’s no pressure to keep a certain pace; just put in the effort that feels right for you today. What I'll chat about today: Getting Comfortable: How to set up your machine so it feels like a partner, not an enemy.The "Chocolate Bar" Trick: A simple way to make sure you're sitting correctly.Power vs. Pace: Why matching my rhythm doesn't mean you have to match my speed.A New View: I’m trying out a new app today that takes us for a virtual row on the Thames! Grab some water, find your rhythm, and let's spend some quality time on the rower together. Hosted on Acast. See acast.com/privacy for more information.

    39 min
  8. Row with Me: 22-Minute Low-Intensity Fitness Buidling Workout

    3 FEB

    Row with Me: 22-Minute Low-Intensity Fitness Buidling Workout

    Looking for a solid, effective rowing workout that builds your fitness without leaving you completely fatigued? Join me for this 22-minute session where we'll RowAlong together at a manageable pace. No pressure, just follow along with me at your own pace! Whether you are a beginner looking to master the basics or an experienced rower needing a high-quality recovery day, this video is for you. I focus on the "one o'clock, eleven o'clock" body rock, leg-driven power, and maintaining a consistent stroke rate. What I cover: Machine Setup: Getting your drag factor and foot stretchers dialed in.Technique: Mastering the sequence of legs, body, and arms.Motivation: Why "easy rowing" is the key to long-term fitness and consistency. Target Distance: I row 5000m but I keep going for another 1000m. J Hosted on Acast. See acast.com/privacy for more information.

    38 min
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About

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger. This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans. Hosted on Acast. See acast.com/privacy for more information.

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