RowAlong – Indoor Rowing Machine Workouts

RowAlong
  • 4.9 (23)
  • 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. The Rowing Cheat Code – 21 Minute Follow Along Rowing Workout

    14h ago

    The Rowing Cheat Code – 21 Minute Follow Along Rowing Workout

    July 1: 21 minutes of easy rowing — and it turns out that easy IS the cheat code.  Better form, better health, and you barely feel like you're trying. Any rowing machine welcome. This is the workout I do every single morning. Low intensity, low stroke  rate, with full technique coaching woven in throughout — not shouted at you,  just explained while I row. Because here's the thing: easy intensity means  you actually have the headspace to feel what your body is doing. And that's  where the real improvement happens. Today I cover the full stroke from catch to finish: foot plate setup,  posture, the timing between your feet and hands, the drive sequence (legs,  back, arms — in that order, always), handle height at the finish, elbow  position, the recovery phase, a drill for hands-before-knees, and the snake  breath for core engagement. It sounds like a lot. It really isn't. That's  the whole point. I also talk about my full training day — what I actually do from morning to  evening as someone over 50 who cares about staying strong without destroying  himself. And during the stretching, a podcast episode on climate change turned into  one of the most unexpectedly useful frameworks I've heard for making  decisions under uncertainty. Squares, rectangles, hip flexors. It all  connects. Trust me. No shouting. No beasting. Just 45 minutes of better rowing and better  company. Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more. Bail out any time — even 10 minutes of this is worth your time. 🎧 Some people just listen. I don't judge. Don't Row Alone — Row Along. 00:00 Welcome & The Cheat Code 01:54 Getting Set Up 04:01 The Row Begins 05:12 Technique: The Catch & Drive 10:11 Technique: The Finish & Elbows 15:12 Technique: The Recovery 22:01 Drill: Hands Before Knees 25:35 Core Engagement – The Snake Breath 26:06 My Training Day 29:33 Cool Down & Stretching 38:03 A Podcast About Climate Change (Stay With Me) 44:51 Closing Thoughts ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ 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 #RowingWorkout #IndoorRowing #RowingTechnique #FollowAlongWorkout  #RowingForBeginners #RowingMachine #EasyWorkout #LowIntensityWorkout  #RowAlong #FitnessCheatCode 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.

    46 min
  2. 21 Minute Low Intensity Rowing Workout – Better Form, Better Company

    1d ago

    21 Minute Low Intensity Rowing Workout – Better Form, Better Company

    Come and row 21 minutes with me. Low intensity. Low stroke rate. Coaching woven in throughout — not shouted at you between gasps for air, but dropped in gently while we row together. Today, after a comment from Will, I'm back in socks, which turns out to be one of the best ways to actually feel your foot placement — and once you feel it, you can't unfeel it. I cover the small things that make the biggest difference: where your feet sit on the footplate, what your wrists should be doing (and what they probably are doing), the shoulder blade moment that most people rush past, and the arm sequence that makes the recovery feel almost effortless once you've got it. And yes — I talk. This week: my cousin Jo has just left after five days that completely lit up the house. I've only met her seven times in my life and we've never once run out of things to say. I talk about her cycling the Hebridean Way, about family, and about the people in your life who make you feel more like yourself — and the ones who quietly don't. I also talk about Jaime's swimming competition and what it actually means to race well (it's not what you think), and a parking attendant who had absolutely no business being in customer-facing work. No shouting. No beasting. Just 21 minutes of better rowing and better company. Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more. Bail out at any point — the technique is worth it even if you only stay for 10 minutes. 🎧 Some people just listen. I don't judge. Don't Row Alone — Row Along. 00:00 Welcome & Getting Set Up 02:29 The Row Begins 03:17 Technique: Foot Placement & Leg Drive 08:25 Technique: Arms, Wrists & Back 15:32 Life & Chat 17:22 Jo & the Hebridean Way 23:11 Jaime's Swimming at the Scottish Nationals 24:00 Cool Down 27:15 The Parking Attendant 28:28 Stretching 41:55 Closing Thoughts #RowingWorkout #LowIntensityRowing #RowingTechnique #IndoorRowing #FollowAlongWorkout #RowingMachine #RowAlong 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.

    44 min
  3. 21 Minute Simple Rowing Workout | Jo's 350km Scottish Island Adventure

    2d ago

    21 Minute Simple Rowing Workout | Jo's 350km Scottish Island Adventure

    June 29: Row Along with this indoor rowing workout while I talk to Jo - who just cycled 350km The Hebridean Way, through 10 Scottish islands — solo, camping, ending at ancient standing stones on the summer solstice. Now she's rowing with me. This is a 21 minute Zone 2 indoor rowing workout — low effort, comfortable pace, proper technique. Today it's also a conversation. Row along while we hear how Jo did it, why she almost didn't, and what she'd do differently. Along the way, a few technique cues to keep your stroke clean: ✅ Foot strap setup — balls of your feet, not your toes ✅ Avoiding over-compression at the catch ✅ Letting the handle clear the knees ✅ Relaxed arms and a better handle path ✅ Stroke rate vs effort — and how you can row at a higher rate and still keep it Zone 2 Get on your rowing machine. You're not rowing alone today. Jo's rowing on my Concept2 - but I'm on the Merach Aura. I prefer the Concept2 in all honesty, but I still got a good workout on the Merach - even if the monitor is rubbish. If you're interested in Merach machines - the R50, The R50 Aura, and my choice, the R50 Pro, here's some referral links to check them out: 10% promo code for R50 PRO: JOHN10MR https://www.amazon.co.uk/MERACH-Resistance-Adjustable-Performance-Professional/dp/B0DRSB189M/ https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers) Use Code John10 https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers) Use Code John8 ⏱ CHAPTERS 00:00 Welcome & Meet Jo 00:20 My First Ever Dual RowAlong 01:08 Today’s Low Intensity Chat Workout 01:45 Foot Strap Setup 02:08 Merach R50 Aura & Setup Chat 02:30 Start Your Zone 2 Workout 02:38 Row Starts 02:59 Seat Tape & Over-Compression 03:32 Technique Cue: Lead With The Arms 04:05 Relaxed Arms & Handle Path 04:48 Handle Past The Knees 06:00 Chain Height Cue 06:30 Jo’s Hebridean Way Trip 06:59 Getting Into Bikepacking 07:54 The 800km Ontario Ride 08:42 Solo Riding & Empowerment 09:34 Did Jo Feel Unsafe? 10:05 The Loneliness Challenge 10:55 350km Over Seven Days 11:33 Camping, Pods & Horizontal Rain 12:05 From Oban To Barra 13:05 Causeways, Ferries & Island Roads 14:28 The Butt Of Lewis 14:59 Viking Story Time 16:17 Summer Solstice & Callanish Stones 17:18 John’s Lighthouse Fact 18:39 Packing Light For Bikepacking 19:21 Jo’s Gravel Bike 19:56 Bike Bags & Minimal Kit 20:54 Bib Shorts & Rain Jacket 22:01 Hebrides Weather & Tailwinds 23:00 Turquoise Beaches 23:21 Row Ends / Distance Check 24:01 Stroke Rate, Power & Zone 2 25:07 Quick Stretch Begins 25:34 Glutes Or Hips? 26:06 Post-Row Chat 26:54 Jo’s Takeaway: Challenge Yourself 28:28 Everything Is Fixable 30:17 What’s Next? 31:03 Final RowAlong Reminder ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what’s something you’d like to challenge yourself to try? ☕ 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 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.

    32 min
  4. No Shoes Required | 25 Minute Easy Rowing Workout

    5d ago

    No Shoes Required | 25 Minute Easy Rowing Workout

    June 26: RowAlong to this 25 minute low intensity indoor rowing workout, open to all levels. I'm Rowing Barefoot. One of the best ways to feel what your rowing technique is doing. Whether you're rowing at home in your socks, in bare feet, or in full kit — none of that matters. What matters is getting on the machine and moving. I talk about footplate height as we start the row, then at around 22 minutes into the row I talk about why it DOESN'T hurt me. This is a proper RowAlong Daily Workout: 21 minutes of low intensity rowing, a 4-minute cool down, and a full stretch session to finish. Along the way we'll row together at a comfortable stroke rate and focus on the technique that makes rowing feel natural and efficient: ✅ Posture that actually helps you row ✅ Relaxed hands and handle grip ✅ Foot pressure — what you should feel, and where ✅ Legs, body, arms — in the right order ✅ Connecting your power through the stroke ✅ Why less resistance often means better rowing And because I’m rowing barefoot today, I talk about why some people find it uncomfortable — and why good technique can take pressure away from the wrong parts of the foot. This is a simple rowing machine workout that works whether you’re brand new to indoor rowing, getting back into fitness, rowing for weight loss, or an experienced rower using it as a low intensity technique session. We’re also rowing the EXR Arsenal Ring course today, so load it up if you want to follow along there too. If you’ve got enough energy to take the first stroke, you’ve got enough energy for today’s workout. ⏱ CHAPTERS 00:00 Welcome & The Barefoot Rowing Hook 00:38 EXR Arsenal Ring Course 00:53 Today’s 25 Minute Low Intensity Row 01:36 Drag Factor / Resistance Setup 01:47 Seat Position 02:04 Posture: Sit Up Before You Row 02:43 Foot Stretcher Setup For Bare Feet 03:51 Handle Grip & Relaxed Hands 04:14 Row Starts 05:05 Gentle Start: Press, Don’t Smash 07:23 Arms Straight Before The Knees Bend 09:09 Adding Power With The Body Swing 10:43 Legs, Body, Arms 13:12 Drag Factor, Stroke Rate & Feel 17:49 Don’t Let Resistance Break Your Technique 21:45 Barefoot Rowing: What It Feels Like 23:49 Heel Lift, Toe Pressure & Comfort 25:17 Cool Down Begins 26:34 Tight Straps vs Loose Straps 28:24 Posture Chat: Sit Up Doesn’t Mean Row Like A Plank 29:52 Hamstring Stretch 31:23 Glute Stretch 33:33 Quad Stretch 35:20 Hip Flexor Stretch 37:51 Chest / Forearm Stretch 39:44 Shoulder Stretch 42:02 Personal Story & The Burn Scar 45:22 Final Reminder ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ 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 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.

    46 min
  5. Don’t Know What Workout To Do? Pick This Row | 25 Minute Rowing Workout

    6d ago

    Don’t Know What Workout To Do? Pick This Row | 25 Minute Rowing Workout

    June 25: 25 minutes of calm, follow-along rowing that quietly makes everything better — your fitness, your technique, your energy. No pressure. No personal bests. Just RowAlong. This is your time. We'll row together for 21 minutes at a low stroke rate and low intensity, then finish with a 4-minute cool down before moving into a full stretching session. Along the way, we'll focus on posture, handle grip, body swing, core connection, relaxed arms, and how your pace can improve without simply pushing harder.That's what makes this row so valuable — it builds the fitness you carry into everything else: 🚣 In your rowing 💪 In your other training 🚶 In everyday life 🧠 In your confidence to keep showing up Whether you're fitting in 25 minutes at home between life's other demands, using this as active recovery alongside harder training, getting back into fitness, or simply looking for a steady row that gives you something real — this one belongs in your week. We're also rowing the Temple Island Shortcut course on EXR, so load it up and row along if you're using the app. If you don't know what workout to do today, pick this one. ⏱ CHAPTERS 00:00 Welcome & Why This Workout Is So Valuable 00:52 Starting Gentle & Letting The Body Warm Up 01:19 Resistance / Drag Factor Setup 01:39 Posture: Sit Up And Let The Power Flow 02:02 Foot Stretcher Setup 02:36 Handle Grip & Relaxed Hands 02:51 EXR Temple Island Shortcut Course 03:15 Row Starts 03:31 Why We Start Gently 04:56 Body Swing & Good Posture 06:00 Arms, Recovery & Stroke Sequence 07:16 Cruise Pace Without Pushing Harder 10:15 The “Magic” Of The First Four Minutes 11:35 Connecting Legs To Arms 13:02 Braced Core & The Balloon Analogy 17:03 The Snake Cue For Core Engagement 17:46 Heat, Hydration & Training Sensibly 24:16 Cool Down Begins 28:29 Stretching Begins 29:22 Glute Stretch 31:11 Quad Stretch & TV Editing Chat 33:26 Hip Flexor Stretch 35:17 Forearms, Wrists & Shoulders 43:22 Hydration, Kindness & Wrap Up ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ 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 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.

    44 min
  6. The Row That Makes Everything Else Better | 25 Minute Rowing Workout

    Jun 24

    The Row That Makes Everything Else Better | 25 Minute Rowing Workout

    June 24: Most workouts only help you for the next hour. This one helps with everything that comes afterwards. Today's RowAlong isn't about emptying the tank or chasing numbers. It's about building the fitness that supports the rest of your life — and the rest of your rowing. For 25 minutes we'll row together at a comfortable pace, work on technique, relax into the rhythm of the stroke and build the kind of fitness that makes every other workout feel easier. This is the foundation. The scaffolding. The row that helps you become a better rower, a fitter person, and someone who simply feels better for having done it. Whether you're rowing to improve your health, lose weight, get fitter, race faster, or simply move more, today's workout has something to offer. Along the way we'll work on: ✅ Body position ✅ Relaxed power ✅ Handle grip ✅ Loose shoulders ✅ Efficient technique ✅ Sustainable fitness We'll also row the Deja Vu course in EXR, giving us some beautiful scenery while we build the kind of fitness that lasts. If you've got enough energy to take the first stroke, you've got enough energy for today's workout. ⏱ CHAPTERS 00:00 Why This Row Matters 00:18 Easy Doesn't Mean Easy Results 00:43 Life Fitness & Building Foundations 01:02 Machine Setup 01:12 Drag Factor & Resistance 01:19 Posture & Seat Position 01:42 Foot Stretcher Setup 02:27 Handle Grip & Relaxed Power 02:41 EXR Deja Vu Course 02:53 Row Starts 03:04 Settling Into The Rhythm 21:00 Cool Down 25:00 Stretching & Recovery ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ 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.comFind 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.

    45 min
  7. Easy Effort, Big Wins | 25 Minute Rowing Workout (Zone 2 Fitness)

    Jun 23

    Easy Effort, Big Wins | 25 Minute Rowing Workout (Zone 2 Fitness)

    June 23: Easy doesn't mean ineffective. For 25 minutes we'll row together at a comfortable pace, work on technique, enjoy the EXR Temple Island course, and build fitness without leaving ourselves exhausted in a simple rowing machine workout. If you've got enough energy to sit on the machine and take the first stroke, you've got enough energy for today's workout. We'll focus on: ✅ Body position ✅ Handle height ✅ Arm sequence ✅ Relaxed recovery ✅ Efficient rowing technique ✅ Sustainable fitness Easy rowing can deliver: 🚣 Better endurance 🚣 Improved technique 🚣 Increased aerobic fitness 🚣 More consistent training 🚣 Low impact cardio 🚣 Better recovery Whether you're brand new to the rowing machine, returning to fitness, or adding steady-state training alongside your rowing or other sports, this session is designed to help you row well and feel better. ⏱ CHAPTERS 00:00 Introduction 00:30 Machine Setup 01:00 Seat & Body Position 01:40 Foot Stretcher Setup 02:25 EXR Temple Island Shortcut Course 02:38 Row Starts 04:00 Finding Zone 2 Intensity 05:00 Handle Height & Finish Position 06:40 Maintaining Body Position 09:00 Technique Creates Speed 21:00 Cool Down 25:00 Stretching & Recovery ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ 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 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.

    44 min
  8. Start Your Day Strong | Easy 25 Minute Rowing Workout (Big Fitness Gains)

    Jun 22

    Start Your Day Strong | Easy 25 Minute Rowing Workout (Big Fitness Gains)

    Start your day strong with this easy 25 minute rowing workout. This low intensity rowing session uses a gentle stroke rate and steady effort to help build fitness, improve rowing technique, boost endurance, and add meaningful cardio to your day without leaving you exhausted. For 21 minutes we'll row together at an easy pace before finishing with a 4 minute cooldown and stretching session. This is the kind of workout that delivers big results because it's sustainable, repeatable, and effective. Whether you've just bought a rowing machine, you're looking for a beginner-friendly workout, or you're an experienced rower adding steady-state training to your week, this session can help improve your fitness while keeping the effort manageable. Today's workout includes technique reminders, handle height and posture cues, thoughts on motivation, and why easy training often produces some of the biggest gains. Easy effort. Big wins. ⏱ CHAPTERS 00:00 Welcome & Why Easy Rows Matter 00:41 Machine Setup 01:37 Foot Position & Setup Tips 02:12 Handle Position & Technique 03:14 Warming Into The Row 04:36 Heart Rate & Intensity 07:00 Settling Into The Workout 21:00 Final Minutes Of The Row 23:52 Cool Down Begins 25:00 Stretching & Recovery 36:06 Music, Creativity & Conversation Easy rowing can improve: ✅ Aerobic fitness ✅ Endurance ✅ Rowing technique ✅ Fat burning ✅ Recovery ✅ Consistency ✅ Daily movement habits ⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell. 🚣 Row along every weekday — workouts uploaded daily. 👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 💬 Drop a comment — what's your why? ☕ 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 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.

    42 min
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4.9
out of 5
23 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.

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