RowAlong – Indoor Rowing Machine Workouts

RowAlong
RowAlong
  • 4.9 (24)
  • Sports
  • 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. 2h ago

    Loving your Rows | 25 Minute Follow Along Rowing Workout

    This 25 minute follow along rowing workout works on a Concept2, WaterRower or any rowing machine. Join me for steady indoor rowing, technique coaching and a positive session designed to help you enjoy your rowing and keep building fitness. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Some rows are about pace. Some are about fitness. And some are about making sure you still want to come back tomorrow. That’s the idea behind today’s workout. In this 25 minute RowAlong session, I guide you through a low-intensity rowing workout that’s all about staying connected to the good side of training — the part that helps you feel positive, capable and motivated to keep going. Whether your goal is better fitness, weight loss, improved technique or simply building a routine you can stick to, enjoying the process matters. This row is for beginners, experienced rowers, and anyone who wants a workout that feels useful without feeling overwhelming. Row along at my pace, go easier, or add a little more pressure if that suits your current level. If you want to keep improving, one of the best things you can do is protect your enthusiasm for the machine. Keep your rhythm, keep your consistency… and keep your RowJo. If this helped, please like, subscribe, and share it with anyone who could do with a positive rowing session today. ⚠️ As always, if you feel dizzy, faint, pain, or anything unusual while exercising, stop and seek appropriate medical advice. #rowalong #rowingworkout #indoorrowing TagsFind 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.

    Loving your Rows | 25 Minute Follow Along Rowing Workout

  2. 1d ago

    See Your Goal — Then Row Towards It | Follow Along Rowing Workout

    Use this follow along rowing workout to build fitness, improve rowing technique and keep moving towards your own goals — whether that means a faster 2K, better health, weight loss or simply becoming more consistent. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today’s row starts as a very easy recovery session. I’m keeping the intensity low, letting the body move, working on technique and making sure I don’t steal energy from the harder training I still have to do later in the day. 0510 But as the row develops, the bigger thought becomes less about pace and more about where you’re trying to get to. Goals can be useful. They can also become intimidating. If the only thing you focus on is how far away the end result feels, it’s very easy to start thinking about all the work still ahead of you instead of the progress you’re making now. I talk about that from two different angles in today’s row. For fitness or weight loss, staring at one huge number can make the whole thing feel impossible. For performance, looking at the gap between where you are now and the time you ultimately want to achieve can do exactly the same thing. And once you start thinking like that, the goal can become something you fear rather than something that motivates you. So instead, try to picture yourself where you want to be. Picture the stronger version of you. Picture the healthier version. Picture yourself sitting on the rowing machine ready to hit the time you’ve trained for. Picture how that feels, what it looks like and what it means to you. Then use that positive picture to pull yourself through the work required to get there. Because this isn’t about wishful thinking. You still have to train. You still have to make the choices. You still have to do the work. But it’s much easier to keep moving forwards when you’re excited by where you’re heading instead of overwhelmed by how far away it seems. Today’s workout is 21 minutes of low-intensity rowing followed by a 4 minute cool down, with technique coaching, recovery rowing and plenty of thinking time along the way. So row with me today, keep the effort under control, and think about one thing: Where are you trying to get to? Then row towards it. Workout 21 min low-intensity rowing 4 min cool down Low stroke rate Recovery / aerobic focus Technique and mindset coaching Chapters 00:00 Welcome & today’s workout 01:45 Set your resistance 02:00 Seat position & posture 03:03 Foot stretcher setup 04:10 Handle grip 04:39 Start rowing 05:00 Keep the effort easy 07:38 Find your rhythm 14:07 Core engagement & connection 20:35 Technique check-in 38:27 Recovery and reflection 41:30 Why you sometimes avoid the hard work 42:28 The danger of focusing on the whole goal 43:42 Performance goals can feel overwhelming too 44:53 Picture yourself where you want to be 46:00 Visualise the outcome positively 46:29 Use that picture to drive the work 47:15 Set the goal — then take the path towards it 48:00 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 #rowingmotivation #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.

    See Your Goal — Then Row Towards It | Follow Along Rowing Workout

  3. 2d ago

    Make Coming Back Easy | Follow Along Rowing Workout

    A 25 minute follow along rowing workout for Concept2, WaterRower, Aviron or almost any rowing machine — low-intensity cardio, technique coaching and a simple way to make regular rowing easier to stick with. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Some days you’re ready to train. Other days, you wake up, look at the rowing machine and think: Do I really want to do this today? That happened to me this morning. I was tired, lying in bed, and there was definitely a little voice telling me I could just stay there instead. But because I’ve built these rows into my routine, the decision had almost already been made for me. I get up, I row, and I start the day moving. 0210 That’s the bigger thought behind today’s workout. The trick isn’t to rely on feeling motivated every single time. It’s to create enough structure around your training that coming back becomes the easy option. That structure can be anything that helps you keep showing up: a regular time, a simple goal, a training plan, your Concept2 logbook, Strava, a calendar you tick off, or just knowing that this is what you do on certain days. 0210 And the goal doesn’t have to be racing. Maybe you want to row a faster 2K. Maybe you want to go from 5 minutes to 10, then 20. Maybe you want to complete a 5K. Or maybe you simply want to get fitter, healthier and build a routine you can actually maintain. 0210 Today’s row is deliberately easy: 21 minutes at a low stroke rate and low intensity, followed by a 4 minute cool down. It’s enough to raise the heart rate and get the body working, without turning every session into something you have to psych yourself up for. 0210 There’s technique coaching along the way, but the bigger win today is simply this: Build a routine that keeps bringing you back. And if you miss a session? That doesn’t mean the whole thing has fallen apart. One wheel coming off the rails doesn’t mean the whole train has crashed. Get back on and keep going. 0210 Workout21 min low-intensity rowing 4 min cool down Low stroke rate Approx. 4/10 effort Technique, fitness and consistency focus Chapters00:00 Welcome & today’s workout 01:20 Set your resistance 01:48 Seat position & posture 02:19 Foot stretcher setup 03:16 Handle grip 03:46 Start rowing 04:41 Why I keep this row easy 06:05 Why this has become part of my routine 09:07 A row almost anyone can do 20:35 Technique check-in 27:41 When you don’t feel like training 29:28 Why routine matters 30:34 Know why you’re doing it 37:12 Give yourself something to aim for 38:41 Keep chipping away 39:05 Build a framework that keeps you training 39:27 Missing one session isn’t failure 41:02 Finish ⚠️ 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.

    Make Coming Back Easy | Follow Along Rowing Workout

  4. 3d ago

    Get More From Every Stroke | Follow Along Rowing Workout

    Want to make your rowing feel more connected, more effective and less like you’re simply moving the handle backwards and forwards? In this follow along rowing workout, I use 25 minutes of low-intensity indoor rowing to show how to carry power through the whole stroke. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today’s big idea is simple: Length isn’t enough. It’s very easy to get fixated on how far the handle travels, or how long your stroke looks on screen. But a long stroke isn’t automatically a useful stroke. What matters is whether you’re actually putting power through that length. So during this row I work through how to stay connected from the front of the machine, carry that power through the back swing, and then finish the stroke properly rather than letting it fade away before the handle reaches your body. You’ll see me deliberately change what I’m doing and watch the stroke-length number move — but the point isn’t to chase the biggest number possible. It’s to use that number as feedback. When the connection is there, the stroke length improves naturally. The pace improves too. When I simply make the handle travel further without putting power through it, the extra movement doesn’t really achieve anything. That makes this useful whether you’re new to rowing or have been doing it for years. If you’re newer, it’s a chance to understand what legs → body → arms is really trying to achieve. If you’re more experienced, it’s a useful check on whether you’re losing connection somewhere through the drive, especially through the back half of the stroke. Today’s session is still my usual 21 minutes of low-intensity rowing followed by a 4 minute cool down, so there’s plenty of time to experiment with the stroke without having to chase pace. Don’t just make the stroke longer. Make the whole stroke work. Workout 21 min low-intensity rowing 4 min cool down Low stroke rate / comfortable effort Technique focus: connection, stroke length and power transfer Chapters 00:00 Welcome & today’s workout 00:57 Set your resistance 01:23 Seat position & posture 02:24 Foot stretcher setup 03:09 Handle grip 03:45 Start rowing 04:22 Stroke length begins 06:17 Power through the whole stroke 08:15 Why the back swing matters 09:31 Finish the stroke properly 11:29 Don’t forget the back of the stroke 12:57 Getting more from the last third 14:59 Length isn’t enough 15:38 Put power through the length 17:36 Why people get fixated on stroke length 18:39 What a short stroke may be telling you 20:50 Why I’m keeping these morning rows easier 40:07 What stroke length is really telling you 42:26 Finish ⚠️ 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 #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.

    Get More From Every Stroke | Follow Along Rowing Workout

  5. 6d ago

    Enjoy The Row | 25 Minute Follow Along Workout

    This 25 minute follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for low-intensity indoor rowing, technique coaching and steady cardio fitness. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Today’s row is really about something simple: Enjoy the row. There’s a time for chasing numbers, working on technique and pushing yourself. But there also needs to be room to get on the machine, move your body and remember why you enjoy rowing in the first place. That starts right at the beginning of today’s session. We ease into the stroke, check how the body feels and only then decide how much effort makes sense for the day. I also talk about something I’ve found useful in my own training: sometimes a small change is exactly what you need. Yesterday, rather than adding another rowing session when I was already feeling close to fatigued, I jumped on the bike instead. It still gave me a useful workout, but mentally it was something different. Then there’s plenty of rowing technique coaching during the session — posture, the finish, relaxing the arms, recovery sequencing, rowing strapless, connection and getting power into the machine without wasting energy. But the bigger message comes back right at the end. I tell the story of trying to coach my daughter Holly when she’d barely started rowing. I gave her so much instruction that I could practically see the enthusiasm disappearing. So now my advice to her is much simpler: Get on the machine. Row. Play. Enjoy it. Build the spark first. Technique can come later. And I think that applies whether you’re brand new to rowing or you’ve been doing this for years. Sometimes the best thing you can do for your rowing is make sure it’s still something you actually want to come back to. Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down. Match my stroke rate, row easier, add a little more power if it suits you — but most importantly, enjoy the row. Workout21 min low-intensity rowing 4 min cool down Low stroke rate / comfortable effort Chapters00:00 Welcome & today’s workout 00:41 Set your resistance 01:05 Seat position & posture 01:45 Foot stretcher setup 02:38 Handle grip 03:15 Start rowing 03:41 Check how your body feels 07:55 Managing fatigue & changing the plan 10:20 Why doing something different can help 12:05 Technique check-in 13:01 Finish position 16:21 Relax the arms 18:38 Reset your posture 20:26 Strapless rowing & early knee bend 22:52 Connect the drive 24:17 Cool down 26:32 Handle width & power connection 43:41 Keeping rowing enjoyable 44:12 Free your mind and enjoy the row 44:34 When too much coaching kills the spark 45:02 Fall in love with rowing first 47:19 Finish ⚠️ 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.

    Enjoy The Row | 25 Minute Follow Along Workout

  6. Oct 1

    What Keeps Getting in Your Way? | Follow Along Rowing Workout

    This follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for 25 minutes of low-intensity indoor rowing, steady cardio fitness and technique coaching. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Sometimes the thing getting in the way of your training isn’t fitness. It isn’t always technique either. Sometimes it’s your routine, your confidence, your expectations, or simply the fact that the way you’ve organised your training no longer fits your life. That’s the bigger thought behind today’s row. If you planned to row in the morning but keep lying in bed thinking “I just can’t face it today”, the useful question isn’t whether you’re tough enough. It’s why does that keep happening? 0110 Maybe you’re genuinely tired. Maybe mornings just don’t suit you. Maybe the workout feels too daunting. Maybe what used to work for you simply doesn’t anymore. And if the same thing keeps happening, perhaps the answer isn’t to keep forcing the same routine. It might be better to change it — move the workout to lunchtime, later in the day, or whenever you’re actually more likely to get it done. 0110 That applies whether you’re training for a fast 2K, trying to improve your rowing, or simply using the machine to stay fit and healthy. The more you understand about what makes you tick, the easier it becomes to build training that you can actually stick with. Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down, with plenty of technique coaching and general chat along the way. So RowAlong with me, get the body moving, and maybe use the time to think about one question: What keeps getting in your way? Workout21 min low-intensity rowing 4 min cool down Low stroke rate / comfortable effort Chapters00:00 Welcome & today’s workout 01:18 Set your resistance 01:47 Seat position & posture 02:34 Foot stretcher setup 03:05 Handle grip 03:47 Start rowing 09:12 Free up your movement 13:30 Connection through the handle 17:31 Posture & body position 19:22 Technique check-in 24:55 4 minute cool down 32:53 How I pace harder rows 35:52 Understanding the real problem 38:45 Confidence, performance & mindset 40:15 Know what works for you 44:26 Understand yourself 44:42 When you just can’t face the workout 45:19 Change the routine if you need to 47:24 Finish ⚠️ 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.

    What Keeps Getting in Your Way? | Follow Along Rowing Workout

  7. Sep 30

    Are You Avoiding the Row You Need? | Follow Along Workout

    This follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for 25 minutes of low-intensity indoor rowing, steady cardio fitness and technique coaching. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Most of us naturally gravitate towards the type of rowing we already enjoy. If you like low-intensity rowing, it’s easy to keep doing more of it. If you love hard intervals, it’s easy to keep hammering those instead. But sometimes the workout you want to do isn’t the one you actually need. That’s the thought behind today’s row. I’m doing my usual 21 minutes at low intensity followed by a 4 minute cool down, but I also spend some time talking about how different kinds of training expose different weaknesses. Power, tempo work, aerobic fitness, high-rate rowing, easy rowing — they all matter for different reasons. And if you only ever train the area you’re already good at, it’s very easy to hide from the part that might actually move your rowing forward. That doesn’t mean every workout needs to be hard. It means being honest enough to ask: What am I good at? What do I avoid? And what would actually help me improve? So RowAlong with me today, keep the effort comfortable, and use the session to think about the bigger picture of your own training. Because sometimes the row you avoid is exactly the row you need. Workout 21 min low-intensity rowing 4 min cool down Low stroke rate / comfortable effort Chapters 00:00 Welcome & today’s workout 00:55 Set your resistance 01:08 Seat position & posture 01:48 Foot stretcher setup 03:05 Handle grip 03:44 Start rowing 15:46 Why different training matters 19:27 Finding your performance ceiling 23:27 Why hard rowing feels mentally tough 25:49 Finding the weakness in your rowing 26:07 The RowAlong Energy Test 28:06 Max power test 30:00 What different tests tell you 40:49 Know what you need to work on 41:44 We all love training our strengths 41:54 Are you hiding from the tough stuff? 42:30 Finish ⚠️ 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 #rowingtraining #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.

    Are You Avoiding the Row You Need? | Follow Along Workout

  8. Sep 29

    You’ve Been Told WHAT to Do — But Not WHY | Follow Along Rowing Workout

    This follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for 25 minutes of low-intensity indoor rowing, technique coaching and steady cardio fitness. 👉 Full RowAlong Daily Workout playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Rowers get told what to do all the time. Keep your hands away. Get your elbows through the sides. Sit tall. Relax your arms. But how often does anyone actually explain why? That’s the thought running through today’s RowAlong. Rather than simply giving you technique cues and expecting you to copy them, I want to explain what those cues are actually trying to achieve. Because once you understand the reason behind something, it becomes much easier to decide whether it helps your own stroke. You’ll also hear me talk about the fact that different coaches can explain the same movement in different ways. Sometimes I’ll tell you that something is simply my preferred way of doing it rather than pretending there’s only one correct answer. So listen to advice. Try things. Learn from good coaching. But don’t switch your brain off. Ask why. Understand the purpose. Then use the bits that help you row better. Today’s workout is 21 minutes of low-intensity, low-rate rowing followed by a 4 minute cool down, giving us plenty of time to work on the stroke without chasing pace or numbers. And if you’ve ever followed a rowing cue simply because somebody told you to... today might make you look at it slightly differently. Workout21 min low-intensity rowing 4 min cool down Low stroke rate / comfortable effort Chapters00:00 Welcome & today’s workout 01:16 Set your resistance 01:37 Seat position & posture 02:21 Foot stretcher setup 03:23 Handle grip 03:58 Start rowing 10:34 Different coaches, different cues 17:52 Why elbows go through the sides 24:11 But nobody tells you why... 25:02 4 minute cool down 29:46 Post-row stretching 33:21 Don’t blindly trust advice 33:39 Interrogate what you’re told 40:59 The problem with bad fitness advice 43:32 Use your brain — ask why 44:04 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 #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.

    You’ve Been Told WHAT to Do — But Not WHY | Follow Along 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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