RowAlong – Indoor Rowing Machine Workouts

RowAlong
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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. Take Time for Yourself - 25 minute RowAlong Workout - Low Intensity.

    2H AGO

    Take Time for Yourself - 25 minute RowAlong Workout - Low Intensity.

    This isn't just a row. It's a chance to review yourself. Today we're checking in — on technique, on effort, on where your head's at. Over-compression, heels lifting, butt scooting… all mine, all on camera. The tape-on-the-rail trick for your catch point, why "brain muscle" beats brute force, and the drag factor conversation (I went with 145 — heavier connection, more to think about). 21-minute low-intensity row at ~20 spm. 4-minute cool-down with stretches. Bail out at the 21-minute mark if you need less. Don't Row Alone, Row Along 🦆 RowAlong Club Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 0:00 Welcome & Machine Setup 0:29 Drag Factor — Why 145? 0:46 Posture & Seat Position 1:11 Foot Stretcher Strap Position 1:21 Handle Grip — Fingers Hooked, Not Choking 1:38 Countdown to Row 2:05 The Row Begins 2:25 Starting Easy — Finding Rhythm 3:00 Is It Okay to Row a Higher Drag Factor? 3:22 Power From the Legs, Not the Arms 4:33 Why a 2K Time Trial Helps Set Your Pace 5:53 "Jim Bro Meatheads" & Resistance Misconceptions 7:08 Heart Rate & Zone 2 9:58 Benefits of Low Intensity Rowing 11:28 My Technique Flaws — Over-Compression, Heels Lifting, Butt Scooting 13:06 Heels Down — Stopping Over-Compression 13:33 The Tape on the Rail Trick 14:53 Brain Muscle vs Brute Force 15:28 Using Feedback to Self-Correct 16:15 Forward Tilt & Arms Straight at the Catch 16:22 Hanging Off the Handle — Legs Do the Work 21:15 Recovery Sequence — Arms, Body, Then Knees 22:05 Shins Vertical at the Catch 23:07 Cool-Down 23:32 End of 21-Min Row 27:25 Hamstring Stretch 28:05 Quad Stretch 30:26 Hip Flexor Stretch 32:27 Forearm Stretch 34:30 Arm Stretch 35:27 Shoulder Stretch 35:47 Italy Trip — Any Recommendations? 36:24 Getting Back Into Training After a Break 36:57 Row Well. Be Well. Bye Bye. Hosted on Acast. See acast.com/privacy for more information.

    46 min
  2. May 20: Rowing Apps Chat + 25 Min Low Intensity Rowing Machine Workout | RowAlong

    5H AGO

    May 20: Rowing Apps Chat + 25 Min Low Intensity Rowing Machine Workout | RowAlong

    May 20: The most important rowing machine workout you're probably not doing. This 25-minute low intensity row builds the foundation all your fitness sits on — better fat burning, sharper technique, stronger mitochondria — at just 5 out of 10 effort. Easy row, big gains. Row Along with me. It starts off with going through the range of motion and technique for the first 10 minutes, and then I get into talking Rowing Apps, sorted into Loggers (ErgData, ErgZone), Visual (EXR, ImmersU Row), and Coaching (Asensei, MyRow) — more about why you use them, than specific recommendations. 👇 More low intensity rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 0:00 Welcome & Machine Setup 0:41 Drag Factor & Foot Placement 1:41 Handle Grip 2:05 The Row Begins 3:17 Handle Movement & Pulling at the Back 4:17 Posture — Sit Up, Tilt, Reset 6:14 Forward Tilt During the Drive 7:15 Braced Core Technique 8:15 Leg Timing at the Back of the Stroke 9:21 Legs, Body, Arms — The Sequence 9:32 Recovery Phase — Handle First 10:04 Handle Finish Height 12:28 Wrists Flat, Elbows Slightly Out 13:10 Rowing Apps — The Three Categories 13:31 Loggers (ErgData, ErgZone) 14:25 Visual Apps (XR, ImmersiU Row, MyWhoosh) 15:18 Coaching Apps (Asensei, MyRow) 15:51 Data Logging & Integration (Strava, Apple Health) 17:08 Don't Let Apps Steal Your Rowing Joy 19:48 App Compatibility Across Machines 23:07 Cool-Down 27:45 Hamstring Stretch 28:50 Glute Stretch 31:24 Quad Stretch 32:51 Hip Flexor Stretch 34:57 Forearm Stretch 35:27 Shoulder Stretch 36:12 Split Time — What It Means Don't Row Alone, Row Along 🚣 ⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme. Hosted on Acast. See acast.com/privacy for more information.

    38 min
  3. May 19: Clothes, Power, and Water vs Diet Coke as a rowing analogy

    2D AGO

    May 19: Clothes, Power, and Water vs Diet Coke as a rowing analogy

    The one where we talk kit. What to wear on a rowing machine, why your shorts might be stealing your stroke, and the Diet Coke vs Water analogy that changes how you think about training intensity. Also: no background today (tech had a moment), a rant about the algorithm, and why your backside escaping costs you power. 21 minutes at 5 out of 10. Low intensity, low stroke rate. Or as we're calling it: drinking water, not Diet Coke. 👇 All the daily rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 0:00 Welcome & Machine Setup 1:06 The Row Begins 3:13 No Background Today — Tech Woes 4:37 Don't Let Apps Dictate Your Workout 6:45 Posture & Recovery Sequence 8:12 Power Leaks — Watch Your Backside 9:29 What to Wear for Rowing — T-Shirts & Shorts 16:44 Sports Bras for Rowing 19:19 Connecting Power to the Handle 22:12 Cool-Down 23:00 Why You Can't Row Faster 26:22 Stretching & Active Rehab 31:56 Diet Coke vs Water — The Intensity Analogy 33:28 Scottish Water & An Algorithm Rant Don't Row Alone, Row Along 🚣 ⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme. Hosted on Acast. See acast.com/privacy for more information.

    39 min
  4. May 18: Rowing Machine Workout: Best Shoes & Gloves to Wear — 25 Min Row Along

    3D AGO

    May 18: Rowing Machine Workout: Best Shoes & Gloves to Wear — 25 Min Row Along

    What shoes should you wear on a rowing machine? Do you even need rowing gloves? This 25-minute follow-along rowing machine workout doubles as Review Week — while we row at a nice low intensity, I'm talking through the best shoes for rowing (spoiler: Converse are hard to beat), whether barefoot rowing works, and what to look for in gloves if you're getting blisters. The first 10 minutes are all about rowing technique — handle release, posture reset, leg drive, arm pull, the lot. Then we get into the gear chat. So whether you're here for the technique, the shoe advice, or just to row along with some company, you're in the right place. Don't Row Alone, Row Along 🖖 ⏱ CHAPTERS 0:00 — Let's Get Started 1:05 — Machine Setup 2:52 — Warm-up 5:52 — Rowing Technique Breakdown 16:45 — Best Shoes for Rowing 23:52 — Rowing Gloves: Do You Need Them? 31:15 — Cool-down & Stretch 🔎 This is a RowAlong Daily Workout — Review Week #1 Low stroke rate, zone 2 intensity, all ages, any rowing machine. #rowingmachine #rowingworkout #rowalong #rowingtechnique #indoorrowing #concept2 #bestshoesforrowingmachine ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 ➡️ Become a Patreon: https://www.patreon.com/rowalong CHAT WITH ME! =============================== 👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.com But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. See you in the next video. ==================What I use================== (Affilliate Links): ***Rowing*** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts ***Recommendations*** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #hiit #indoorrowing #rowingmachine #burncalories *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. Hosted on Acast. See acast.com/privacy for more information.

    42 min
  5. May 15: When Should You Row? (And How to Combine It with Everything Else)

    6D AGO

    May 15: When Should You Row? (And How to Combine It with Everything Else)

    The Friday one. The one where we figure out when this row actually fits into your life — morning buy-in, lunch break, last thing at night — and whether you should row before or after your weights session. Plus the "skill points" analogy that changes how you think about mixing cardio and strength. 21 minutes at 5 out of 10 effort. Low intensity, low stroke rate, zone two heart rate. Or as I like to call it: four cats out of three dogs. 👇 All the daily rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 0:00 Welcome & Workout Setup 0:39 Machine Setup — Drag Factor 0:46 Posture & Foot Placement 1:11 Foot Stretcher Strap Position 1:21 Handle Grip 1:38 Countdown to Row 2:05 The Row Begins 2:25 Morning Routine & Starting Easy 3:00 Pace Fluctuation Is Normal 3:51 Quantifying 5/10 Effort 4:33 Why a 2K Time Trial Helps 5:53 Time on the Machine Matters 7:08 Heart Rate & Zone 2 8:30 The Speech Test for Intensity 9:58 Benefits of Low Intensity Rowing 10:14 When to Do This Workout — Morning 10:52 These Rows Don't Drain Your Battery 11:45 Lunchtime & Evening Options 13:10 Last Thing at Night? Leave a Gap 14:27 Combining Rows with Other Workouts 15:28 The Skill Points Analogy 17:25 Cardio + Strength — Which First? 18:25 Light Cardio as a Warm-Up Before Weights 19:15 Why Too Much Cardio Before Weights Hurts 20:39 Easy Cardio After Strength Training 23:07 Cool-Down 23:32 End of 21-Min Row 23:58 Better to Row Any Time Than Skip It 24:55 Last Night's Hybrid Workout 27:25 Hamstring Stretch 28:05 Quad Stretch 30:26 Hip Flexor Stretch 32:27 Forearm Stretch 34:30 Arm Stretch 35:27 Shoulder Stretch Don't Row Alone, Row Along 🚣 ⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme. Hosted on Acast. See acast.com/privacy for more information.

    42 min
  6. May 14: The 25-Minute Quickie Row — Low Intensity, Big Chat

    6D AGO

    May 14: The 25-Minute Quickie Row — Low Intensity, Big Chat

    The short one. The chatty one. The one where we talk Metallica, Star Wars, and why your mitochondria need to email their friends more. 21 minutes of low-intensity rowing at 5 out of 10 effort, plus a full cool-down and stretch — perfect on its own or as a warm-up before weights. 👇 More Quickie Rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 0:00 Set Up Your Rowing Machine 1:59 The Row Begins 12:14 How Fatigue Changes Your Pace 16:10 Over-compression — Why Shins Past Vertical Loses You Power 22:00 How to Breathe While Rowing 23:07 Cool-Down 27:45 Hamstring Stretch 28:50 Glute Stretch 31:24 Quad Stretch 32:51 Hip Flexor Stretch 34:57 Forearm Stretch 36:24 Shoulder Stretch 38:30 2K Training vs RPE — Which Is Right for You? Don't Row Alone, Row Along 🚣 ⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme. Hosted on Acast. See acast.com/privacy for more information.

    42 min
  7. May 13: The 25 Min Low Intensity Rowing Machine Workout YOU SHOULD BE DOING!

    MAY 13

    May 13: The 25 Min Low Intensity Rowing Machine Workout YOU SHOULD BE DOING!

    The most important rowing machine workout you can do. This 25-minute low intensity, low stroke rate row builds the foundation ALL your fitness sits on — from fat burning to technique to mitochondrial efficiency. Just you, your rowing machine, and 5 out of 10 effort. Row Along with me. Check out my YouTube channel for over 800 RowAlong workouts. And for More low intensity 25 minute rowing workouts:👇 https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 0:00 The Most Important Workout 2:05 Workout Begins 2:50 RPE — How Hard Should You Row? 7:42 Why Low Intensity Beats High Intensity 12:41 Technique Work at Low Stroke Rate 18:02 Relaxing Your Arms on Recovery 23:07 Cool-Down 23:38 How to Breathe While Rowing 27:18 Hamstring Stretch 28:37 Glute Stretch 30:26 Quad Stretch 32:27 Hip Flexor Stretch 34:30 Forearm Stretch 35:27 Shoulder Stretch Don't Row Alone, Row Along 🏋️ ⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme. Hosted on Acast. See acast.com/privacy for more information.

    43 min
  8. May 12: Intensity by Speech — 25 Minute Low Intensity Rowing Workout

    MAY 12

    May 12: Intensity by Speech — 25 Minute Low Intensity Rowing Workout

    Most people guess their low intensity pace. In this workout, you won't have to. We row 21 minutes together at low intensity — around 20 strokes per minute — and I'll walk you through a simple breathing test that tells you exactly how hard you're working, no heart rate monitor required. If you can speak in full sentences, you're in the zone. If you can't, ease off. That's the whole thing. Along the way I cover how to connect your feet to the flywheel (this changes your stroke more than anything else), why comparing your pace to other people is a waste of your mental energy, and how the three training bands — duration, intensity, and stroke rate — interact to define a workout. It's a genuinely easy row. Come along. What's in this one: ✅ 21 minutes low intensity steady-state rowing ✅ The breathing test — find YOUR zone, not someone else's ✅ The foot-to-flywheel connection cue ✅ Why 220 minus your age might be lying to you ✅ 4-minute cool-down row ✅ Full stretching routine ───────────────────────── 🕐 CHAPTERS ───────────────────────── 0:00 Welcome & what we're doing today 0:40 Machine setup — drag, seat & foot stretcher 2:01 Let's row — starting easy 3:11 Feet first: the connection cue 4:45 The Breathing Test — finding your low intensity zone 8:31 "What's wrong with me?" — why comparing pace doesn't work 17:00 What tempo intensity actually feels like 20:31 Max intensity explained 23:36 Cool-down begins 28:00 Stretching routine 33:53 The flywheel — the dumbbell analogy 36:41 Learning to row is like learning to drive 40:31 A quick word about algorithms 41:26 See you tomorrow ───────────────────────── Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Don't row alone. Row along. 🚣 Hosted on Acast. See acast.com/privacy for more information.

    42 min
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4.9
out of 5
23 Ratings

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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