RowAlong – Indoor Rowing Machine Workouts

RowAlong
  • 4.9 (23)
  • Sports
  • Updated Weekly

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. 25 Minutes for Yourself — Easy Rowing, Your Way

    11h ago

    25 Minutes for Yourself — Easy Rowing, Your Way

    You showed up today. That's already the hardest part done. This session is 21 minutes of easy, relaxed rowing — a gentle  build-up to lock in your form, and a proper  full-body stretch to finish. No pace targets. No demands. Just  moving well and feeling good because you chose to be here. You're getting better every time you sit on the machine. Not  because anyone's pushing you — because you keep turning up.  That quiet consistency is worth more than any split time. ⏱️ CHAPTERS 0:00 You're Here — That's Everything 0:23 Setting Drag Factor — Feel Connected, Not Fighting 0:41 Seat Position — Sit Forward, Stay Primed 0:57 Foot Stretcher Height — Shin Vertical, Feet Comfortable 1:19 Handle Grip — Loose, Wide, Controlled 1:26 Setup Complete — A Very Gentle Start 1:47 Workout Begins — Just Moving Through the Motions 4:28 Legs Only Drill — Locking In Your Positions 7:09 Finding Your Rhythm — Consistency Over Intensity 24:25 Cool Down — 4 Minutes Easy 35:15 Full-Body Stretch — Hands, Shoulders, Hamstrings 39:06 That's It — Row Your Way, Every Day Hosted on Acast. See acast.com/privacy for more information.

    42 min
  2. Listen to Your Body, Not Your Brain — 25 Minutes of Easy Rowing

    1d ago

    Listen to Your Body, Not Your Brain — 25 Minutes of Easy Rowing

    You know the difference between needing rest and just needing a reason to start. You've learned when to push and when to ease off. That instinct is already there — this session is just about giving yourself permission to use it. Close your eyes for the first few strokes. Feel where you are today. Trust what you find. Then row to that, not to a number on a screen. 21 minutes of easy, low intensity rowing plus a 4-minute cool down. Your pace. Your effort. Your call. ⏱️ CHAPTERS 0:00 Intro 0:40 Machine Setup — Resistance, Seat & Feet 1:18 Workout Begins 2:30 Checking In — Energy Levels & Niggles 5:12 Eyes Closed Rowing — Feel It, Don't Pace It 8:00 Lat Engagement & Learning Your Patterns 11:48 Why Training Harder Isn't Training Better 14:30 Finding Balance Between Training & Life 16:00 The People Who Support Your Training 19:00 When Life Changes — Adapting Your Fitness 22:00 Cooldown — Four Minutes Easy 25:00 Wrap — Keep Showing Up, Your Way Hosted on Acast. See acast.com/privacy for more information.

    40 min
  3. 250 Calories Before Breakfast — Easy Rowing Machine Workout (25 Minutes)

    2d ago

    250 Calories Before Breakfast — Easy Rowing Machine Workout (25 Minutes)

    June 1: Row easy, burn around 250 calories, and quietly sort out your technique —  all before breakfast. 21 minutes of low intensity, low stroke rate rowing  plus a 4-minute cool down. No targets. No pressure. Just a good reason to  feel great about your day before it's properly started. This session covers everything from setting up your machine to arms, posture,  tilt and leg drive — and towards the end, we talk about *why* you actually  train. Performance goals, vanity, desk jobs, middle age... it's all fair game. Row at whatever pace works for you. Any rowing machine. Any level. ⏱️ CHAPTERS 0:00 What to Expect From This Workout 0:37 Setting Up Your Machine — Resistance, Seat & Feet 1:41 Let's Row — Workout Begins 3:35 Technique: Arms Straight, Drive Clean 4:13 Technique: Posture, Tilt & Swing 7:03 Stroke Rate & Finding Your Flow 10:16 Leg Drive — Pushing the Machine Away 22:41 Cool Down — 4 Minutes Easy ⚠️ verify this timestamp 30:00 Why Do You Train? (Performance vs Vanity) --- 🚣 Row along every weekday — workouts uploaded daily. Hosted on Acast. See acast.com/privacy for more information.

    44 min
  4. This Is What Rowing Is Supposed to Feel Like — 25 Min Follow Along

    5d ago

    This Is What Rowing Is Supposed to Feel Like — 25 Min Follow Along

    Some sessions you endure. This one you actually enjoy. Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down and stretches at the end. Here's something that changes how you row: stroke rate doesn't control your power. YOUR legs do. Two rowers at exactly 20 strokes per minute can be at completely different paces — because one is pushing harder through the drive. This session builds that understanding into your body, stroke by stroke, so you feel it rather than just hear it. I also cover how fan-air machines work with your effort (the harder you push, the more resistance you create — it's literally responding to you), why heels-up or heels-down matters more than you think, and why low intensity sessions like this one are building something that your harder efforts can't. Good company throughout (I Hope!!) . Come row with me. 0:00 Intro 0:19 What These Workouts Are 0:44 Machine Setup: Drag Factor, Seat, Feet & Handle 2:03 Starting With Eyes Closed: Feeling the Power 3:09 How Leg Push Controls Your Pace 6:12 Controlling Intensity Through Leg Drive 9:09 A Pace for Every Stroke Rate 13:10 Fan-Air vs Magnet Machines: Why It Matters 15:22 Same Stroke Rate, Different Power 17:56 The Fork vs The Jump Shot: Leg Drive Explained 22:31 YOU Are in Control of the Power 24:00 Recovery Row 27:47 Cool Down & Hamstring Stretches 29:35 Glute Stretches & Balance Training 32:51 Hip Flexor Stretches 39:05 Shoulder Stretches & The Heels Debate 44:00 Wrap Up & Community Rows Don't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.

    48 min
  5. 25 Min Row Along — The Brain Talk, The Rant & A Solid Finish

    6d ago

    25 Min Row Along — The Brain Talk, The Rant & A Solid Finish

    Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always! This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't. Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself. Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything. 0:00 Intro 0:21 Machine Setup: Seat, Feet & Drag Factor 1:45 Into the Row 9:23 Yesterday's 8x500m — What Happened 14:37 When Your Brain Tries to Stop You 16:41 Technique: The Solid Finish & The Catch 22:52 Cool Down Begins 26:52 Hamstring Stretch 28:12 Glute Stretch 30:00 World Rowing Indoor Champs Rant 30:30 Quad Stretch 32:16 Hip Flexor Stretch 32:59 HYROX & Why You Can't Get Tickets 35:02 Forearm Stretch 36:06 Shoulder Stretch Don't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.

    41 min
  6. 25 Min Row Along — It's YOUR Power, Not the Machine

    May 27

    25 Min Row Along — It's YOUR Power, Not the Machine

    Row along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world. Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn't fighting you. You're overcoming the resistance, and it gives in. That's the flywheel turning. Once you feel that, you'll never row the same way. Also in this one: a run in the Scottish sun that nearly broke me, and some thoughts on whether you can trust fitness influencers anymore (including this one). 0:00 A bleary Hello! 0:41 Machine Setup: Seat, Feet & Grip 1:50 Warming Into the Row 2:50 The 8x2 Minute 2K Predictor 5:06 Technique: Arms Away & Pull at the Back 5:51 Core Engagement: Brace, Brace, Relax 7:17 Don't Go Pancake Flat at the Back 7:51 Leg Drive: Push the Machine Away 8:53 It's YOUR Power, Not the Machine 9:06 Controlling Intensity Through Leg Push 16:24 Rate of Perceived Exertion 22:50 Cool Down & Stretches 28:40 Glute Stretches 37:39 Quad Stretches 39:00 Hip Flexor Stretches 41:00 Forearm & Wrist Stretches 41:50 Shoulder Stretches Don't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.

    43 min
  7. 25 Min Row Along — Taking It Easy

    May 27

    25 Min Row Along — Taking It Easy

    May 26: Row along with me for 25 minutes — easy pace, plenty of technique coaching, and some good chat along the way. This is a low intensity session where we dig into the details: how to sit on the seat, where to set your feet, what grip to use, how to engage your lats without wrecking your neck, and what "drag factor" actually means (spoiler: it's not about speed — it's about how heavy each stroke feels, and the "baby bear setting" is where you want to live). I also talk about HYROX training, British Rowing Indoor Champs, why I'm filming in a vest at 7:30am, and why you should tell someone you love them today. Whether you're here for the technique or just here for the company, this session works either way. Use it how you want to. 0:00 25 Min Row Along Workout 0:41 Machine Setup: Seat, Feet & Grip 1:58 Getting Into the Flow 2:50 Posture & Forward Tilt 4:34 Handle Height: Finding the Mid Zone 6:22 Straight Arms at the Front 7:08 Loose Grip: Piano Fingers 9:53 Lat Engagement: "Bend the Handle" 12:44 Elbows Through at the Back 14:55 HYROX Training & Race Prep 16:32 British Rowing Indoor Champs 18:36 My Training Day Split 20:15 Drag Factor: What It Actually Means 23:42 Cool Down & Stretches 28:20 After the Row: Drag Factor Deep Dive 32:19 A Viewer's Question About Stroke Distance 41:52 "Tell Someone You Love Them" Monday workouts publish to the main feed. Tuesday to Friday are here in the playlist Bookmark this to never miss out on a RowAlong Daily Workout: 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
  8. 25 Min Follow Along Rowing Workout — Easy Effort, Real Results

    May 25

    25 Min Follow Along Rowing Workout — Easy Effort, Real Results

    May 25: RowAlong with me for 25 minutes on your rowing machine — without having to go hard. This is a follow-along workout where the pace is steady, the technique is broken down step by step, and the whole point is that you DON'T need to push yourself into the ground to get fitter. Start with the basics: straight arms, forward tilt, legs-first drive. Then build the full stroke gradually, so whether you're picking up a rowing machine for the first time or you just want an easy session that still counts, you'll get something from this. Because here's the thing nobody tells you about rowing: five easy sessions a week will build more consistent fitness than three brutal ones. This is that easy session. 0:00 Row With Me for 25 Minutes 0:38 Setting Up Your Rowing Machine 1:05 Technique Focus: Straight Arms & Forward Tilt 3:52 Adding the Forward Tilt 7:16 Building the Full Stroke 12:19 Why Going Easy Makes You Fitter 19:13 Finding Your Row Flow 23:42 Cool Down & Stretches 📍 EXR App — Row virtually with friends! Discount code: RA26 Monday workouts publish to the main feed. Tuesday to Friday daily workouts are in the playlist — 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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