RowAlong – Indoor Rowing Machine Workouts

RowAlong
RowAlong
  • 4.9 (24)
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  • 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. 2d ago

    Take Control of Your Row | Easy 25-Minute Rowing Workout

    Aug 20: This easy 25-minute rowing workout is about taking control — of your pace, effort, tension and movement. RowAlong with me, settle into the rhythm and make the workout work for YOU. We’ll row for 21 minutes at a comfortable low intensity, add a four-minute cool-down, then finish with a guided stretch. Today I’m rowing more slowly than my numbers might suggest I should — deliberately. Because being able to control your effort is every bit as useful as being able to produce more of it. I also take my feet completely out of the straps. That quickly exposes whether I’m controlling my own movement or relying on the machine to stop me and pull me back forwards. From there, the whole row becomes about staying relaxed, letting the stroke flow and noticing how unnecessary tension can affect everything from movement to breathing. The aim isn’t perfection. It’s to become a little more aware of what your body is doing and make conscious choices about how you want to row today. 🚣 21 min continuous easy rowing 😌 4 min cool-down 🧘 Guided stretching afterwards 🎯 Your pace, your effort — you’re in control 🏠 Suitable for any rowing machine Follow my stroke rate if you want the company and rhythm, then adjust the effort to whatever you need from the workout. Don’t Row Alone. RowAlong. CHAPTERS00:00 Welcome & set up your rowing machine 03:09 Start rowing — settle into your rhythm 06:02 Control your pace and effort 12:00 Rowing without the straps — control your movement 15:11 Relax, recover and let the stroke flow 21:25 Tension, breathing and staying relaxed 24:09 4-minute cool-down 28:42 Guided stretching 39:20 Final chat & what’s next ⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness. Stop if you experience pain, dizziness, unusual shortness of breath or feel unwell. If you have medical concerns or are returning after illness or injury, seek advice from an appropriate healthcare professional before exercising. #RowAlong #RowingWorkout #IndoorRowing 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.

    Take Control of Your Row | Easy 25-Minute Rowing Workout

  2. 4d ago

    Get More Rowing Power Without Rowing Harder | 25-Min Rowing Workout

    Aug 18: This 25-minute rowing workout helps you get more rowing power without rowing harder. RowAlong with me at low intensity while we work on connection, posture and timing. Today is deliberately easy — because slowing things down gives you the chance to actually feel where your power is going. The goal is simple: connect your feet, core and hands together at the front of the stroke, so the power from your legs goes into the rowing machine instead of disappearing through an early arm pull, early body swing or sliding seat. You don't necessarily need to pull harder. You need to connect better. That makes this a great row if you want to improve your technique while still getting an enjoyable low-intensity workout. Follow my stroke rate, settle into the rhythm and use the 21 minutes to find a stronger, smoother connection. 🚣 21 minutes easy rowing 😌 4-minute cool-down 🧘 Guided stretch afterwards 🎯 Focus: connection, posture and effective power 🏠 Suitable for any rowing machine Choose an effort that suits you. I’m keeping mine around a comfortable, conversational intensity, but you can put more power into the same rhythm if this is your main workout today. Don’t Row Alone. RowAlong. CHAPTERS00:00 Welcome & set up your rowing machine 04:02 Start rowing — connection before power 10:00 Find your strongest catch position 15:18 Why easy rowing is perfect for technique 20:45 Connect your feet, core and hands 25:08 Cool-down — drive through the whole foot 29:06 Three ways to lose power at the catch 31:03 Guided stretching & technique recap 39:33 Training comeback & core strength 44:47 Final tip — connect the whole triangle ⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness. Stop if you feel pain, dizziness or unusual discomfort, and seek appropriate medical advice if you have any concerns about exercising. #RowAlong #RowingWorkout #RowingTechnique 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.

    Get More Rowing Power Without Rowing Harder | 25-Min Rowing Workout

  3. 5d ago

    25-Minute Rowing Workout to Reset & Get Back on Track

    Aug 17: Join me for a 25-minute rowing workout to reset, refocus and get back on track. You’ll get an easy low-intensity row, simple technique cues and a rhythm you can just settle into. I’m doing 21 minutes of continuous rowing + a 4-minute cool-down, followed by stretching. Match my stroke rate and move with me, or adjust the effort to suit what you need today — this works on any rowing machine. One thing I’ve discovered from actually rowing along to my own videos is how useful it is to have somebody else setting the rhythm. I can switch off a little, drive when they drive, recover when they recover, and let the workout happen rather than constantly thinking about it. And that fits today’s bigger message perfectly: things get in the way. Illness, injury, work, family — sometimes even motivation. Your plans may need to change, but that doesn’t mean you’ve failed. I’ve had to back off my own training recently, so today I’m resetting, recalibrating and moving forward again. If you need exactly the same thing, get on your rower and do it with me. 🚣 21 min continuous row 😌 4 min cool-down 🧘 Guided stretching afterwards 🎯 Easy, conversational effort — or increase it to suit you 🏠 Suitable for home and gym rowing machines Don’t Row Alone. RowAlong. CHAPTERS00:00 Welcome & rowing machine setup 03:41 Start rowing — ease into the rhythm 07:23 Why I want you to RowAlong with me 15:18 Reset, refocus and start again 23:26 When life gets in the way 24:45 Cool-down — setbacks, goals and moving forward 29:20 Guided stretching 32:10 World Indoor Rowing chat 42:14 Motivation, goals and finding your reason to row 45:35 What’s next ⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness and stop if you feel unwell. If you’re returning after illness or injury, or have any medical concerns about exercising, seek advice from a qualified healthcare professional. #RowAlong #RowingWorkout #IndoorRowing 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.

    25-Minute Rowing Workout to Reset & Get Back on Track

  4. Aug 14

    The Easiest Way to Get Fit — Just Row 25 Minutes a Day

    You don't need to smash yourself to build real fitness. This easy, low-intensity row-along workout takes just 25 minutes a day — and it's one of the most valuable sessions you'll ever do on the rowing machine. In this follow-along rowing workout row 21 minutes at a gentle, comfortable pace (plus a 4-minute cool-down), working on the rowing technique that makes every stroke count. You'll learn where your power should really come from, the catch position that gives you reach and hang, and why the "easy" daily row quietly builds the foundation fitness that everything else sits on top of. No shouting. No eye-bleeding effort. Just a calm, steady row that fits around your life — perfect for beginners, returners, and anyone who wants to keep moving every day. ▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBE https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort. CHAPTERS 0:00 Welcome — why easy daily rows work 1:10 Power comes from your legs, not your arms 2:18 Set up: handle grip & posture 4:11 The #1 mistake — pulling too early 8:07 Find your catch position 9:15 Stop shrugging (neck pain fix) 11:12 The drive — legs are the only power source 12:46 The recovery sequence 14:04 Why these rows prime your whole day 18:16 Is this enough? Yes, for core fitness 18:49 Add "spice" with power strokes 20:42 Returning after illness (Joe's story) 24:49 Build the foundation, build everything else 28:29 Cool-down stretches 30:31 Why people fall out of love with rowing 35:09 Five easy rows beat two monster workouts 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.

    The Easiest Way to Get Fit — Just Row 25 Minutes a Day

  5. Aug 13

    Why Easy Rowing Is Your Best Training (And How to Do It Right)

    Everyone tells you to push harder. I'm here to tell you that the best training you can do is the easy stuff — and this is how to do it right. Here's the truth most rowers miss: when you row easy, you can finally feel the stroke. You use more muscle instead of fighting the machine. You avoid the niggles and injuries that come from grinding every session. And you build the aerobic base that lets you row for longer, day after day, without burning out. Easy isn't the opposite of progress — it's the engine of it. So today's 21 minutes are deliberately gentle, and I talk you through the whole thing as I row. Sit on your sit bones instead of slumped back in the seat. Shins vertical at the catch, the strap over the balls of your feet, and a handle you hook rather than choke. Then the drive — feet pushing and hands connecting at the same moment, rocking forward over your hips instead of rolling like a weeble, and a recovery so relaxed the only thing that ever tenses is your core. Master that, and you don't just row easier — you row *better*, and for far longer. Whether you're on a home machine or down at the boathouse, it's the same stroke. Come and do it with me. ▶️ ROWALONG DAILY WORKOUTS PLAYLIST ON YOUTUBE https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort. CHAPTERS 00:00 Why easy rowing is your best training 00:53 Setting your drag factor 01:13 Sit on your sit bones, not the back of the seat 01:38 Foot stretcher height 03:10 How to hold the handle 03:43 Connecting your feet and hands 05:54 Rocking forward with a straight back 09:40 Monira won two championships rowing easy 13:43 Legs, body, arms — the drive sequence 20:06 Dropping the handle low at the front 21:33 Relaxing the shoulders 23:09 Relax down, rise up 24:43 Cool down begins 29:40 Hamstring stretch 30:55 Glute stretch 33:05 Quad stretch 34:50 Hip flexor stretch 36:38 Wrist and forearm stretch 37:28 Shoulder and tricep stretch 39:50 See you in the next one 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.

    Why Easy Rowing Is Your Best Training (And How to Do It Right)

  6. Aug 11

    Row Longer, Build Your Fitness | 4 x 10 Min Easy Row | Road to 2K WO5

    Want to row for longer without running out of steam? This 4 x 10 minute low-intensity rowing workout uses short 90-second recoveries to help you build towards longer continuous rows — while giving you time to think honestly about what could be holding your rowing back. ▶ Follow the complete Road to 2K plan here: https://www.youtube.com/playlist?list=PLWJF7FdUN_Mo 🚣 TODAY'S WORKOUT • 4 × 10 minutes • 90 seconds rest / very light rowing between each • 20 strokes per minute • Around 2K +18 to +22 pace • Keep the intensity LOW • No separate warm-up — ease gently into the first 10 minutes That's 40 minutes of quality low-intensity rowing — but you don't have to be capable of rowing continuously for 40 minutes to do it. Those 90-second breaks make a difference. They give you a chance to reset, help prevent your heart rate continually drifting upwards, and can make a volume of rowing possible that might feel intimidating as one uninterrupted block. Complete 4 × 10 today and you might just discover that a continuous 40-minute row isn't as far away as you thought. But there's another job for today's workout. Use the easy intensity to pay attention to yourself. What is actually limiting your rowing? Is it your aerobic fitness? Power? Technique? Pacing? Your ability to tolerate discomfort? Breathing? Or something else entirely? It's very easy to keep training the things we're already good at. Improvement sometimes means being honest enough to identify the weak link — and then actually doing something about it. That's what I'd like you to think about while we RowAlong today. This workout is also a little different from the rest of Road to 2K. Rather than rowing alongside the audio from the original plan, this coincided with my Sunday EXR group row, so this time we're properly rowing together with completely new coaching and conversation throughout. 👇 When you're finished, tell me in the comments: 🚣 Did 4 × 10 feel more manageable than 40 minutes straight? ❤️ How well did you keep the intensity under control? 🎯 What do you think YOUR biggest rowing weakness is right now? 💪 And what are you going to do about it? 👍 Subscribe if you're following Road to 2K so you don't miss the next workout. DON'T ROW ALONE. ━━━━━━━━━━━━━━━━━━━━━━ ⚠️ HEALTH DISCLAIMER Always consult your doctor before beginning a new exercise programme. Train at an intensity appropriate for your own fitness and experience. Stop immediately if you feel pain, dizziness, unusual shortness of breath or become unwell. ━━━━━━━━━━━━━━━━━━━━━━ CHAPTERS 00:00 Introduction & Workout Setup 01:45 10 Minutes #1 – Ease Into It 11:44 90 Second Recovery 13:15 10 Minutes #2 – What Is Holding You Back? 23:18 90 Second Recovery 24:49 10 Minutes #3 – Build Your Fitness 34:48 90 Second Recovery 36:17 10 Minutes #4 – Know What Your Body Can Do 46:20 Cooldown & Finding Your Weak Link 50:48 Post-Row Wrap Up 52:03 Road to 2K WO5 Review 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.

    Row Longer, Build Your Fitness | 4 x 10 Min Easy Row | Road to 2K WO5

  7. Aug 11

    The 25-Minute Rowing Workout You’ll Actually Want to Do Again

    Aug 11: A rowing workout shouldn't feel like something you have to survive. This is 25 minutes of easy, low-pressure rowing designed to get you moving, help you find a smooth rhythm and—most importantly—leave you wanting to come back and row again. We’ll do 21 minutes of continuous easy rowing + a 4-minute cool-down, followed by a guided stretch. Match my stroke rate if you want, choose whatever effort feels right for you, and use any rowing machine. Along the way, I’ll show you how slowing things down can actually make rowing feel better: giving you time to find your connection, settle your technique and let the stroke flow without constantly chasing numbers. Because whether you row at home or in the gym, the best exercise routine is the one you enjoy enough to keep doing. 🚣 WORKOUT: 21 min easy row + 4 min cool-down 🎯 EFFORT: Comfortable, conversational, low intensity 🏠 SUITABLE FOR: Home or gym rowing machines – Concept2, water, air, magnetic and more ✅ GOAL: Move, enjoy the row and finish feeling like you could do it again No shouting. No punishment. Just get on the machine and RowAlong. Don’t Row Alone. RowAlong. CHAPTERS00:00 Welcome & rowing machine setup 03:02 Start rowing – find an easy rhythm 06:00 Slow down and let the stroke flow 11:40 Use the easy row to work on technique 19:00 The most important thing: enjoy rowing 24:11 4-minute cool-down 28:10 Guided stretching 30:28 Fitness advice, studies & internet rabbit holes 43:26 Final thoughts #RowAlong #RowingWorkout #IndoorRowing 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.

    The 25-Minute Rowing Workout You’ll Actually Want to Do Again

  8. Aug 10

    Why Easy Rowing Gets You Fitter | 25-Minute Easy Rowing Workout

    Aug 10: What if getting fitter didn’t mean pushing harder every time you exercise? This 25-minute easy rowing workout is about learning to back off, control your effort and get more from your rowing machine without emptying the tank. We’ll row for 21 minutes at low intensity and a low stroke rate, followed by a four-minute cool-down and a full guided stretch. Today I start ridiculously gently — almost just pressing my feet into the footplates — because sometimes getting your breathing and heart rate up a little is enough. And that opens up the main subject of this row: Easy isn’t wasted training. Learning to control how much power you put into the machine means you’re no longer a “one-note rower” who only knows how to sit down and smash it. THE WORKOUT • 21 minutes easy continuous rowing • 4-minute cool-down • Full guided stretch • Low intensity and low stroke rate • No pace target • Suitable for any rowing machine • Technique coaching throughout Start with comfort. Row at an effort you can sustain. And remember — you can always add more power later. Don’t Row Alone. RowAlong. CHAPTERS 00:00 Welcome — carve out half an hour for yourself 00:39 Set your resistance / drag factor 00:49 Seat position and posture 01:19 Foot stretcher setup 02:10 Relax your grip on the handle 03:14 Row begins — start REALLY easy 04:04 The summer cold has arrived 04:58 The benefits of starting gently 05:40 Learn to control your effort 06:31 Stop being a one-note rower 07:43 When power gets in the way 08:32 Easy rowing gives technique room to flow 09:55 What illness does to my heart rate 10:52 The illness that stopped me racing Worlds 13:00 Technique recap 13:17 The catch — the most important position 15:23 The drive — legs first 16:01 Technique mistakes that rob your power 17:32 Why technique gives you a better workout 18:36 Adding body swing and arms 20:26 The recovery sets up the next stroke 22:13 Hands before knees 24:18 Cool-down begins 25:22 Fitness advice and YouTube influencers 27:09 Why fitness influencers can be hard to relate to 28:51 Stretch — hamstrings 29:58 Stretch — glutes 30:22 The gap between fitness advice and real life 30:40 The stubborn belly-fat example 32:06 Stretch — quads 32:24 Why constantly changing plans doesn’t help 33:15 “Reduce stress and get more sleep” 33:36 The pressure of quick fitness promises 34:12 Stretch — hip flexors 34:38 Real progress takes time 35:27 Fitness pressure isn’t just a problem for teenagers 36:20 Stretch — forearms and wrists 37:37 Stretch — shoulders 37:45 The problem with “just get more sleep” 40:42 Advice from people who don’t live your life 42:38 Take what applies to YOU 43:03 Stretching complete 43:15 Sunshine, vitamin D and another social-media rabbit hole 45:15 Final thoughts New here? Subscribe and join me for these daily RowAlong workouts — friendly rowing, useful coaching and plenty of conversation, without the shouting. #RowAlong #RowingWorkout #IndoorRowing 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.

    Why Easy Rowing Gets You Fitter | 25-Minute Easy Rowing Workout
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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.

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