RowAlong – Indoor Rowing Machine Workouts

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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. Apr 10: 25 Min Row — The RPE Scale, Intervals & Why Low Is the Foundation

    13 HRS AGO

    Apr 10: 25 Min Row — The RPE Scale, Intervals & Why Low Is the Foundation

    Last one of the week — and I actually had some rowing thoughts to share today rather than just rambling. Well, I rambled too. But there was a plan. This is Friday's 5K row with a 1K cool-down, sitting right around 25 minutes. I keep it low intensity, 20 strokes a minute, and I'd love you to row along at whatever pace suits you. I start with a quick technique run-through — drive sequence, backswing timing, handle to sternum height — and then spend most of the session talking through why these low-intensity morning rows are doing more than they might feel like. I go through the RPE scale properly, from the walk-to-the-kitchen end all the way through climbing Ben Lomond steps and on to where these rows actually sit, and why that zone is where aerobic conditioning gets built and stroke technique gets grooved in. Then there's the honest bit. Yesterday I did eight times two minutes at close to my 2K pace, and I stopped in the seventh interval. Not because my body gave out — my body was fine. It was my brain that pulled the handle down. I talk through what that means, why it's actually useful information, and how interval structure is a better tool for building mental tenacity than long hard rows, because you get a reset rather than a complete collapse. I also pick up the thread from earlier in the week about how I'm going to weave proper 2K training sessions into what's already a fairly full schedule. There's also a quick thought on AI training plans — where they're useful and where they fall short — and a plug for the leaderboard community if you want somewhere to log your rows. Want a shorter session? Stop at 20 minutes — any rowing counts. CHAPTERS 0:00 Intro & machine setup 3:07 We're rowing 4:12 Community leaderboard — perfect week 6:16 Technique headlines 10:43 The RPE scale — what low intensity really means 23:54 2K training, intervals & the seventh rep 30:23 Cool-down stretches Hosted on Acast. See acast.com/privacy for more information.

    43 min
  2. Apr 09: 25 Min Row — Your Brain Learns to Row While You Sleep

    13 HRS AGO

    Apr 09: 25 Min Row — Your Brain Learns to Row While You Sleep

    All black outfit, desert loop on the EXR app, and a proper Thursday morning row. No plan for what to talk about today — which, as it turns out, is not a problem. This one wanders pleasantly. I start with a look at why keeping these morning sessions at genuinely low intensity matters — not just for recovery, but so you have the energy to come back again tomorrow, and the day after that. Then I get into technique, spending a good chunk on handle height at the finish, the wrist flick you sometimes see from water rowers, and why swinging your back too soon is probably the most common thing quietly costing people power and eventually causing lower back grief. Then things take a turn. I talk through a video by Professor Hannah Fry about an Alzheimer's study where patients were made to play Tetris before bed — and what their dreams revealed about how the brain files and ingrains repeated experience. The rowing connection is more direct than you'd expect: it's the whole argument for why showing up to row at low intensity, thinking about good technique, day after day, is actually doing something at a neurological level — even when it doesn't feel like hard work. There's also a story about a girl called Zoe, a Toshiba word processor, floppy disks, and how I accidentally taught myself to type at 14 by writing 40-page letters to a holiday pen pal. And a tangent about how TV editing works, using sheep as a visual aid. It's that kind of episode. CHAPTERS 0:00 Intro & machine setup 2:04 We're rowing 3:44 Why low intensity is the point 7:02 Technique — handle finish, wrist position & early swing 21:13 The Tetris study & muscle memory 26:05 The Zoe letters — how John learned to type 28:47 Cool-down stretches Hosted on Acast. See acast.com/privacy for more information.

    41 min
  3. Apr 08: 25 Min Row — How HYROX Ruined My 2K | RowAlong

    2 DAYS AGO

    Apr 08: 25 Min Row — How HYROX Ruined My 2K | RowAlong

    Bedhead hair, Expedition EXR route in the background, and a 5K row with a 1K cool-down to follow. Today is one of those episodes where I don't have a plan, so I pick up the RowAlong story where I left it. I talk through how the channel started — a hand injury, then Covid, then a gap I spotted to offer something a bit calmer and more companionable than the shouty fitness content that was everywhere at the time. I cover how it went through a couple of name changes before landing on RowAlong, what those first lockdown summers looked like filming in the garden, and how throwing myself into Hyrox training from 2022 onwards was brilliant for my overall fitness but quietly let my 2K pace slide while I wasn't paying attention. There's also a bit on why matching my stroke rate won't give you my split, how heart rate varies wildly between people (and why mine sitting at 34 resting isn't a cause for alarm, apparently), what my honest current training situation looks like — 5K in 21:50 when I said I was going easy — and what I actually need to do to get back under seven minutes for the British Rowing Indoor Champs in December. Oh, and I might have won something on Premium Bonds. Could be £25, could be a million. We'll see. Hosted on Acast. See acast.com/privacy for more information.

    43 min
  4. Apr 07: 5K Row + Why Motivation is a Myth | RowAlong

    3 DAYS AGO

    Apr 07: 5K Row + Why Motivation is a Myth | RowAlong

    Nobody can hand you motivation. That's the honest truth — and it's actually good news once you understand it. Today's session is a 5K row followed by a 1K cool-down, which runs to around 26 or 27 minutes in total. Along the way I do a full technique walkthrough covering machine setup, the drive sequence, and the recovery, and then we spend a good chunk of the row on something a viewer message sparked — what motivation actually is, where it comes from, and why waiting for someone to sprinkle it over you is a trap. The core of it is this: that moment when you're sitting on the edge of the bed staring at your shoes and thinking "I know I should train but I just can't face it" — that moment isn't a failure. It's a signal. I talk about what to do with it, why goal-setting matters more than inspiration, the case for keeping a training diary written by hand rather than typed, and why I'd genuinely rather you went and rowed with Shane or Austin than clung on to me if you're not enjoying what we do here. I also cover the plateau effect when you're building muscle and losing fat at the same time, and share where I'm at with my own lightweight target right now. There's technique throughout — drive mechanics, backswing timing, handle height, and a stretch sequence at the end including hamstrings, glutes, quads, hip flexors, forearms, and shoulders. Want a shorter session? Stop at 20 minutes — any rowing counts. CHAPTERS 0:00 Intro & machine setup 2:41 We're rowing 6:43 Technique — the drive and recovery 12:42 Motivation — what it actually is 21:19 Goals, tracking, and knowing your why 29:28 Cool-down stretches 🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 📩 Join the RowAlong community 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 #rowingmotivation #concept2 #indoorrowingworkout Hosted on Acast. See acast.com/privacy for more information.

    47 min
  5. Apr 06: 25 Min Easy Rowing Workout — Reset Row: Start Fresh Anytime | RowAlong

    4 DAYS AGO

    Apr 06: 25 Min Easy Rowing Workout — Reset Row: Start Fresh Anytime | RowAlong

    52 resets a year. Here's one. Coming back from injury? Life got in the way? Kids took over? Just had an indulgent weekend? This is your reset. Easter weekend: 10 family members, farmhouse in Penrith, chocolate eggs everywhere, 7% dark ale. Park run Saturday (equaled PB), then zero training thoughts. Felt awful Sunday, couldn't sleep. Delayed filming until lunchtime because forcing it would've hurt more than helped. The reset philosophy: Plans are great, but they're not prison sentences. Don't let accountability systems become the tail that wags the dog. I lost my Duolingo streak after a year and stopped completely. People who won't run if they forgot their Strava watch. The accountability board tracks daily, weekly, AND total weeks so one missed day doesn't derail everything. Technique covered: Back of stroke sets up the next power phase. Handle bounces off chest using muscle tension, relaxes and drops, balloon imagery brings it back to neutral. Hands-sit-tilt-knees. First half of drive is legs only, arms straight, core braced. Reset whenever you need it. rowalong.com/join Podcast link in bio. #rowing #reset #freshstart #comeback #accountability #rowalong Hosted on Acast. See acast.com/privacy for more information.

    44 min
  6. Apr 03: 25 Min Easy Rowing Workout — Low Intensity Row with Nutrition Tips | RowAlong

    3 APR

    Apr 03: 25 Min Easy Rowing Workout — Low Intensity Row with Nutrition Tips | RowAlong

    Friday morning, running late but feeling great. These Tuesday through Friday sessions are playlist-only, so if you're here, you know the drill. Over the past couple of months, people have been sending me videos of CrossFit athletes rowing 500 meters by sitting at the back of the machine doing bicep curls with the handle. Ian sent me another one yesterday, and I finally took the hint and tried it myself. On technique, I cover handle height and why sternum is the target, along with chain height and how that varies depending on your torso length. The key point is about fluid rhythm versus pausing at the back of the stroke. Your handle should always be moving, not stopping and holding at the finish. Gavin asked about healthy eating and avoiding snacking, which isn't really my area but I do have a nutrition certification. The basics are protein-heavy snacks keep you fuller longer, portion control matters more than food quality sometimes, variety in your diet is important, and hunger is often thirst in disguise. Drink water first, wait ten minutes, then decide if you still need that snack. I spend some time talking about the RowAlong Accountability Board and how it's meant to be motivating, not demotivating. The danger with streak systems is what happened to me with Duolingo and Wordle: built up a massive streak, lost it, then stopped completely. I don't want that to happen here. The board has daily streaks, weekly streaks, and total weeks completed, so you're always building toward something even if life gets in the way. Hosted on Acast. See acast.com/privacy for more information.

    41 min
  7. Apr 02: 25 Min Easy Rowing Workout — Quantifying Low Intensity Training | RowAlong

    2 APR

    Apr 02: 25 Min Easy Rowing Workout — Quantifying Low Intensity Training | RowAlong

    Thursday morning on the erg, properly frosty outside for April 2nd. These Tuesday through Friday sessions are just for playlist subscribers, so if you're here, you know the drill. Peter and a few others have been asking how to actually quantify low intensity training. I talk about keeping these rows easy, but what does that mean in practical terms? Today I cover different ways to gauge your intensity: RPE, heart rate zones, 2K pace training, FTP zones, and lactate threshold measurements. They're all slightly different frameworks, but they're all trying to describe the same thing. On the technique side, yesterday's leg session has really activated my lats today, which led to talking about posterior chain engagement and keeping arms straight with forward tilt. The recovery sequence is arms, tilt, knees - getting your body positioned before you bend your knees. I've been mentoring Lester, a PR3 adaptive rower with Parkinson's who's attempting world and British records. His main issue was aiming the handle down at the front then opening his shoulders too early. Simple fix, but it'll squeeze more pace out. Yesterday's training was treadmill hill sprints because of the rain (1 minute at 13.5K, inclines of 4, 5, and 6), then leg weights at night: squats, deadlifts, lunges, calf raises, leg presses. My goals are straightforward: British Rowing Indoor Champs in December. That's eight months to improve my 2K time, get back to lightweight (currently 77.8kg, need to be under 75kg), and work on the mental side of racing. Not just physical training but also being comfortable at that intensity again after the hand injury knocked my racing mindset sideways during COVID. RowAlong Accountability Tracker: rowalong.com/join SUPPORT: ☕ https://www.buymeacoffee.com/rowalong 🔔 https://www.youtube.com/@rowalong?sub_confirmation=1 🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any fitness program. Participation is at your own risk. #rowing #lowintensitytraining #zone2training #rowingtechnique #posteriorchain #2ktraining #britishrowingchamps #adaptiveroweir #pr3rowing #rowalong #concept2 #indoorrowing Hosted on Acast. See acast.com/privacy for more information.

    44 min
  8. Apr 01: 25 Min Easy Rowing Workout — Recovery Rhythm & Getting Faster | RowAlong

    1 APR

    Apr 01: 25 Min Easy Rowing Workout — Recovery Rhythm & Getting Faster | RowAlong

    Too much coffee this morning. Hat on the head. April 1st, but no fooling. Someone asked yesterday: "How do I get faster? I want to do 10x500m at 1:55 pace but I'm at 215." Here's the answer nobody wants to hear — you get fast by working on it. You can't just sit down and decide to be an Olympian. You need technique, power generation, base fitness, and the ability to hold that fast pace through anaerobic tolerance. And here's the thing about these daily easy rows: they're building massive base aerobic fitness. Low intensity, not pushing pace, but consistent. That's the foundation everything else sits on. Want to go faster in intervals? Build your base first. Today's technique deep-dive: recovery rhythm. I'm not someone who says pause at the back. The handle should always be moving. But watch the rhythm — I'm not throwing it away from me, not lurching my body weight. Arms relax, sit up, tilt forwards, smooth. If you were on a boat, you wouldn't fight that last moment of acceleration from the drive. You'd be fluid. Recovery doesn't matter for the power you just put in. What it does is set you up to hit the catch consistently for every stroke. Relaxed, fluid movement to the front is efficient and mechanically safe. Into the front: arms straight, push the machine away with your feet. Hold that forward tilt for three quarters of the stroke. Only at the back do you finally pull to finish. It's not about thinking "pull" — push harder with your legs, you go faster. Legs are bigger, more powerful, fitter than arms. Also: RowAlong leaderboard launched at rowalong.com/join. Register with username and location, get your unique link, tap it after workouts. No email, no password. Just accountability. Save that link properly — bookmark it, don't rely on Facebook browser. Hill sprints at lunchtime today. 5K in 21 minutes this morning, then 1K cooldown. Whatever your body wants to do — that's how you row. Hosted on Acast. See acast.com/privacy for more information.

    41 min
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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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