RowAlong – Indoor Rowing Machine Workouts

RowAlong
RowAlong
  • 4.9 (24)
  • Sports
  • 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. 13h ago

    Try Something Different Today | 25 Minute Row Along Workout

    Fancy doing something a little different with your rowing today? Jump on the machine for this 25 minute Row Along workout and let’s get moving, have a chat and see where the row takes us. 👉 Full RowAlong Daily Workout playlist on Youtube: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is 21 minutes of easy rowing followed by a 4 minute cool down. And somewhere between rowing, spaghetti bolognese, garlic bread, cheesecake and my strange relationship with jam, I end up on a bit of a theme: Sometimes it’s worth giving something another go. There are things we decide we like. Things we decide we don’t like. And things we become completely convinced about without ever really questioning them again. Rowing can be like that too. Maybe you’ve always rowed a certain way. Maybe somebody once told you something was “right” or “wrong”. Maybe you tried something once, didn’t like it, and never went back. Today is just a reminder that it’s okay to stay curious. Try something. See how it feels. Keep it if it helps. Drop it if it doesn’t. Most importantly, enjoy the row while you’re doing it. So if you’ve got 25 minutes and a rowing machine, come join me. There’s useful fitness in here. There’s some rowing advice. And there’s a fairly unreasonable amount of discussion about food. Workout• 21 minutes easy rowing • 4 minute cool down • Low stroke rate • Comfortable aerobic effort • Plenty of chat along the way Chapters00:00 Friday, spag bol and rowing 00:44 Today’s easy 21 + 4 workout 01:03 Set your resistance 02:16 Seat position 03:30 Foot stretcher setup 05:02 Handle grip 05:35 Start rowing 06:25 Ease into the row 12:57 What happens when the rate rises? 21:56 Which rowing machine should you use? 31:52 Being certain you’re right 33:26 The opposite of faith is certainty 34:35 Tomatoes enter the conversation 37:36 Garlic bread changes everything 38:20 And then there was cheesecake... 41:54 Three things I “knew” about myself 42:10 The fourth one is jam 43:55 What does any of this have to do with rowing? 44:36 Some things probably are close to certain 48:43 Keep trying things 49:13 Why change can feel instantly better 50:25 Sometimes the change isn’t the answer 50:55 Yes... this became a rant ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout 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.

    Try Something Different Today | 25 Minute Row Along Workout

  2. 1d ago

    25 Minute Rowing Workout to Get Moving & Find Your Flow | Follow Along

    Get moving with this 25 minute follow along rowing workout and settle into a smooth, comfortable rhythm. We’ll build fitness, work on rowing technique and let the stroke gradually find its flow. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is another 21 minutes of low intensity rowing followed by a 4 minute cool down. For me, these rows are my buy-in to the day. I get on the machine, get my body moving, loosen everything up and then let the rowing gradually come together rather than forcing it from the first stroke. And that becomes the main technique theme today too. As the body warms up, I concentrate on getting into the same strong position at the front of every stroke, connecting my feet and hands together, and letting the sequence flow: Legs → Body → Arms The interesting thing is that the pace starts improving without me deliberately trying to row harder. That’s the goal. Rather than fighting for a number, get the positions right, connect the stroke and let good rowing do the work. Then, as usual, my brain wanders off into Thursday nights in Glasgow, lottery-winning plans, DJing, meeting Julie and rather a lot more besides. So come row with me, get some useful fitness into the bank, work on your stroke and find your flow. Workout• 21 minutes low intensity rowing • 4 minute cool down • Low stroke rate • Comfortable aerobic effort • Technique and connection throughout Chapters00:00 Welcome to Thursday 00:18 Managing your training load 00:30 Today’s 21 + 4 workout 00:42 My “buy-in” to the day 01:00 Where these easy rows fit 02:28 Set your resistance 02:46 Legs first 03:16 Seat position & posture 04:06 Foot stretcher setup 05:30 Handle grip 06:20 Start rowing 08:10 Ease your body into the stroke 09:12 Find your flow 09:43 Connect feet to hands 10:12 Let technique create the pace 11:32 Why consistency comes from technique 13:04 Where I stop at the catch 16:52 There’s more to technique than positions 18:42 Let the stroke flow front to back 21:44 Apparently I might stop talking technique 22:01 Thursday nights in Glasgow 23:56 How I quiet my brain 24:09 Telling myself stories 24:46 Every dream needs a starting point 27:07 Student-night memories 30:35 Love at first sight? 37:38 The VERY long point of this story 43:45 Would a RowAlong book work? 46:00 Workout complete 48:39 Tell someone what they mean to you ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout 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 Get Moving & Find Your Flow | Follow Along

  3. 2d ago

    25 Minute Follow Along Rowing Workout | Find What Works for You

    Get your body moving with this 25 minute follow along rowing workout for fitness, technique and consistency. Keep the effort controlled, row with me, and find the style of rowing that works for you. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is 21 minutes of low intensity rowing followed by a 4 minute cool down. We get moving quickly, then use the row to work on the foundations: posture, leg drive, connection and getting the whole body involved in the stroke. But later I get into something slightly bigger. There are lots of rowing coaches, workouts and training styles out there. Some coaches talk constantly. Apparently I may fall into that category. Some use lots of music. Some programme long steady rows. Others keep changing the intervals to keep things interesting. And even within technique, you’ll hear slightly different cues and approaches. The important thing is to find something that works for you. If you’re getting a good workout, you’re comfortable, you’re not getting injured and you’re enjoying coming back to the machine, that matters. There are still some fundamentals I’ll always encourage: use the legs, connect the body, finish the stroke properly and keep yourself in a strong position. But beyond that? Find your lane. Workout• 21 min low intensity rowing • 4 min cool down • Around 4/10 effort for me • Comfortable low stroke rate • Fitness and technique focus Chapters00:00 Straight into today’s row 00:26 Set your resistance 00:49 Seat position 01:14 Posture reset 01:41 Foot stretcher setup 03:19 Handle grip 03:57 Start rowing 07:43 What these workouts are for 09:01 Find your easy intensity 10:11 The three levels of my training 10:49 Building your fitness foundation 13:39 Why easy rowing still matters 17:32 Keep the legs connected 20:48 Posture and your core 21:30 Connect the legs to the handle 23:42 Legs, body, arms 25:20 Cool down 32:39 Stretching 35:44 The rowing sequence 38:48 What every rowing coach should agree on 41:21 Why coaches sound different 42:42 When “you do you” is absolutely fine 43:23 Different coaching and workout styles 44:36 Find the people you engage with 44:50 I know I’m not everyone’s cup of tea 47:42 Why these simple rows work 49:32 Technique video reminder ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #followalongworkout 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 Follow Along Rowing Workout | Find What Works for You

  4. 3d ago

    Follow Along Rowing Workout | 25 Minutes to Build Fitness and Better Technique

    Fancy a 25 minute rowing workout where you can build fitness, work on technique and have some company along the way? That’s pretty much exactly what today’s RowAlong turns into. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is the usual 21 minutes of low-intensity rowing followed by a 4 minute cool down. Nothing frantic. No chasing numbers. No need to turn every stroke into a test. Just useful aerobic work, plenty of technique reminders… and, admittedly, rather a lot of talking. Actually, that becomes part of today’s theme. Someone recently commented that one of my videos had “too much talking.” Fair point. I do talk. A lot. But one of the replies made me smile, because they said that’s exactly why they enjoy these workouts — the talking keeps them company. And really, that’s what RowAlong has always been about. I’m not standing beside you shouting numbers. I’m on the machine too. I’m rowing, thinking about my own technique, wandering off into stories, occasionally ranting, then somehow finding my way back to rowing again. And while all of that is happening, we’re still getting the work done. Today we also spend a fair bit of time on the finish of the stroke — getting the elbows through the sides, using the bigger muscles of the back and keeping the power connected all the way through. So if you want a straightforward rowing workout you can follow without staring at a timer in silence, jump on the machine and come row with me. There may be talking. Quite a lot of it. ### Workout • 21 minutes low-intensity rowing • 4 minute cool down • Comfortable stroke rate • Aerobic fitness • Technique coaching throughout • Considerable waffle included free of charge ### Chapters 00:00 Apparently this might get ranty 00:23 Today’s 21 + 4 workout 01:26 Set your resistance 01:38 Push with the legs 01:53 Let’s look at the stroke 02:20 Elbows through the sides 02:28 Squeeze power through the finish 03:41 Seat position & posture 04:16 Foot stretcher setup 04:55 Handle grip 05:29 Finally... start rowing 07:44 Marathon pace thoughts 16:48 What this kind of rowing is for 20:18 Good technique still gets you pace 20:47 Why I went so deep on technique 23:30 The RowAlong ethos 25:44 Helping you row better for longer 27:17 Cool down 29:20 “Too much talking...” 30:02 Okay... they might have a point 32:42 Why the talking matters 35:04 Somehow we’re back on track 41:10 And now we’re talking about LEGO 45:01 Yes, I really do talk this much ⚠️ **Health Warning** Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #followalongworkout #rowingfitness 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.

    Follow Along Rowing Workout | 25 Minutes to Build Fitness and Better Technique

  5. 4d ago

    Reset Your Rowing | 25 Minute Back-to-Basics Follow Along Workout

    Need a simple 25 minute rowing workout to get moving, rebuild your rhythm and sharpen your technique? Today’s follow along row goes back to the basics while keeping the effort comfortable and enjoyable. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down. And because it’s Monday for me, I treat this one almost like a reset. We go through the fundamentals again: • Set the resistance so you feel connected without having to tug • Sit up properly on your sit bones • Get the foot stretchers in a useful position • Keep the grip loose • Push with the legs first • Connect that leg drive through the body and into the handle • Let the stroke flow rather than forcing it If you’re new to rowing, this gives you time to understand what those positions should feel like. If you’ve been rowing for years, it’s still useful to come back and check the basics occasionally — because small faults can creep in without you noticing. And then, later in the workout, I circle back to something even more important: Choose workouts you actually enjoy. You’re far more likely to keep exercising if the session feels like something you want to come back to rather than something you have to endure. So whether you’re rowing for fitness, weight loss, performance, health or simply because you enjoy the movement, today’s row is about getting the basics right while remembering why you started in the first place. Workout• 21 min low-intensity rowing • 4 min cool down • Low stroke rate • Around 3–4/10 effort for me • Technique reset throughout Chapters00:00 Welcome to today’s RowAlong 00:06 Today’s 21 + 4 workout 00:28 Row along with me 01:18 Why I’m going back to basics 02:03 Set your resistance 02:16 Legs first — not arms 02:40 Seat position 02:57 Posture reset 03:45 Foot stretcher setup 04:31 Handle grip 05:06 Start rowing 06:38 Ease the body into the row 07:17 Find your angles 08:42 Connect feet to hands 15:06 Finish the stroke properly 22:08 Moving away from technique… finally 23:54 Coming back to fitness 28:08 The workout is what matters 28:31 Connect the core 30:19 If you’re new, give it time 32:00 Stretching 42:50 Why I felt so good after yesterday’s row 42:55 Find workouts you enjoy 45:48 Choose exercise you actually like 46:53 Fill your life with things you enjoy 47:08 Enjoy your workouts 47:12 This shouldn’t feel like suffering 48:46 Final thoughts ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingtechnique #rowingfitness 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.

    Reset Your Rowing | 25 Minute Back-to-Basics Follow Along Workout

  6. Oct 23

    Rowing Doesn’t Have to Be Intimidating | 25 Minute Follow Along Workout

    Looking for an easy 25 minute rowing workout you can simply follow along with? Today’s indoor row strips away the pressure: low intensity, very low stroke rate, useful technique work and plenty of time to move well. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Rowing can sometimes look far more intimidating than it needs to. You see someone hammering away at a ridiculous pace, dripping with sweat, calling something “easy” that looks anything but — and it’s easy to wonder whether you’re doing enough. Today, forget all of that. I’m rowing this one super easy, at around 15 strokes per minute, because right now that’s what my body is asking for. And that incredibly low rate gives us something useful too: time. Time to get the hands away. Time to sit up. Time to tilt forwards. Time to roll smoothly towards the catch. And then still put in a purposeful one-second drive without rushing anything. So whether you’re new to rowing, coming back after a break, building general fitness, or simply having a day when your body is asking for less, this is a workout you can make your own. Follow my rhythm if you want. Row a little faster if that feels better. Or simply use the chat and keep moving. The important thing today isn’t chasing a number. It’s listening to your body and giving it the row it needs today. Workout• 21 minutes very easy rowing • 4 minute cool down • Around 15 strokes per minute for me • One-second drive / three-second recovery • Technique, rhythm and movement focus Chapters00:00 Rowing doesn’t need to be intimidating 00:23 Today is SUPER easy 00:46 Why I’m rowing at 15 SPM 01:20 Set your resistance 01:38 Seat position & posture 02:10 Foot stretcher setup 03:13 Handle grip 03:55 Start rowing 04:33 Find the 15 SPM rhythm 05:39 Slow recovery — not a pause 06:38 Use the extra time for technique 07:15 Listen to your body 07:25 Why I’m backing off today 13:30 Making today a super-easy day 14:06 Still putting power into the stroke 18:23 Can you row smoothly at 15 SPM? 21:40 What happens if you slow the drive too? 23:14 One-second drive / three-second recovery 25:49 How much power can you make at 15 SPM? 29:32 Stretching 36:09 Today was simply about moving 36:36 Why even 25 minutes matters ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #easyrowing #rowingfitness 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.

    Rowing Doesn’t Have to Be Intimidating | 25 Minute Follow Along Workout

  7. Oct 22

    25 Minutes to Fine-Tune Your Rowing | Follow Along Workout

    Want a simple 25 minute rowing workout you can follow along with while sharpening your technique? Today’s easy indoor row is about fine-tuning posture, connection, power and control as we go. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil We’re keeping the effort low today: 21 minutes of easy rowing followed by a 4 minute cool down. That gives us plenty of room to pay attention to the details. Can you sit up into a stronger position? Can you get the legs creating the power rather than tugging with the arms? Can you arrive at the catch ready to push? And can you transfer that power into the machine without wasting it? You don’t necessarily need to row harder to improve your rowing. Sometimes it’s about making what you’re already doing more accurate. And, somehow, that idea eventually takes us from rowing technique into peanut butter and calorie tracking — because the same principle applies there too. If you want useful information, the details you put in matter. So today isn’t a hard session or a deep-dive masterclass. It’s simply 25 minutes to row, get fitter, and fine-tune what you’re doing along the way. Workout• 21 minutes easy rowing • 4 minute cool down • Low stroke rate • Around 4/10 effort for me • Technique and power-transfer focus throughout Chapters00:00 Another chance to be awesome... 00:15 Today’s 25 minute workout 01:10 Set your resistance 01:24 Seat position & posture 02:05 Foot stretcher setup 02:52 Handle grip 03:31 Start rowing 06:32 Settle into the easy pace 07:03 Better position, better connection 07:28 Put power into the machine 07:43 Use the power without wasting it 08:31 Why the catch matters 18:23 Hands away, sit up 21:13 Handle position and the finish 24:31 Cool down 26:16 Don’t throw the handle away! 27:21 Finish safely after a hard row 29:06 Stretching 31:06 The devil’s in the detail 31:29 My peanut butter calculation was VERY wrong 33:22 How accurate are exercise calories? 42:27 Final thoughts ⚠️ Health Warning Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingtechnique #rowingfitness 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 Minutes to Fine-Tune Your Rowing | Follow Along Workout

  8. Oct 21

    Build Better Rowing, Brick by Brick | 25 Minute RowAlong Workout

    Some rowing workouts give you the flashy stuff. This 25 minute follow along rowing workout is about building the fitness, technique and consistency underneath it — one brick at a time. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today’s session is 21 minutes of low-intensity rowing followed by a 4 minute cool down. And somewhere along the way, I end up in a LEGO shop. The analogy actually works rather well. Think of your rowing as building a house. Your easy aerobic work gives you fitness bricks. Technique practice gives you another set of bricks. Hard intervals, racing, power work and mental resilience all add something different. The exciting sessions are a bit like the fancy rooms and shiny pieces — they’re the bits everybody notices. But none of that works particularly well if the foundation underneath it is only four bricks wide. So today’s row is about collecting some of those boring but important foundation bricks. That means keeping the intensity under control, getting some useful aerobic work done, and spending time on the stroke without constantly chasing pace. And that brings us back to Mr. Right Now. I can give you the framework for the workout, but the best workout today is the one that fits you right now. If this is an easy day, keep it easy. If this is your only workout and you want a little more from it, add some pressure. Use the workout rather than feeling that you have to obey it. Workout21 min low-intensity rowing 4 min cool down Low stroke rate Aerobic fitness + technique Effort adapted to your day Chapters00:00 Start rowing whenever you’re ready 00:48 Set up your machine 01:28 Seat position & posture 02:29 Foot stretcher setup 03:18 Handle grip 03:48 Start the main row 04:35 Meet Mr. Right Now 05:00 Reset your posture 06:41 Why these Daily Rows work 08:26 The workout that suits you today 09:35 The LEGO analogy begins 10:09 Choosing your training bricks 11:06 Building your fitness foundation 11:38 The flashy training sessions 12:29 Don’t neglect the boring bricks 13:57 Why shiny workouts are tempting 14:45 Technique check 15:15 Handle height and finish position 17:23 Hands away, sit up and tilt 18:10 Make the stroke flow 19:32 Legs, body and arms 22:43 Strapless rowing check 23:58 Why strapless rowing helps 24:55 Cool down 26:10 Technique during the cool down 27:17 Drag factor and resistance 28:21 Pace comes from how you push 30:19 Force curve check 30:48 Stretching 31:16 Drag factor explained 33:05 Minimum and maximum drag factor 35:04 Quad stretch 42:20 Lucky Dip workout feature chat 44:04 Mr. Right Now returns 44:07 LEGO me makes an appearance ⚠️ Health Warning: Please make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right. #rowingworkout #rowalong #indoorrowing #rowingfitness #rowingtraining 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.

    Build Better Rowing, Brick by Brick | 25 Minute RowAlong Workout
See All (767)

4.9
out of 5
24 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