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. May 06: Wednesday Row | Why Scales Are Lying to You & The Flash T-Shirt's Last Outing

    5H AGO

    May 06: Wednesday Row | Why Scales Are Lying to You & The Flash T-Shirt's Last Outing

    25 minutes. Low intensity. 20 strokes a minute. And a 15-year-old Flash t-shirt making its final public appearance. It's riddled with holes, it's been through things, and today it rows for the last time. But it leads somewhere genuinely useful — a conversation about why scales are the worst way to measure your fitness progress, and what to use instead. We get into the t-shirt test (specifically: is the fabric pressing into your sides?), the Bill and Ted t-shirt that went into a drawer in 2008 because it was too tight, and how three years of quiet consistency brought it back out again. I also go deep on a few technique things that often get dogmatically stated as rules but are actually more nuanced: ✅ Soft knee bend at the finish — is it actually wrong? ✅ Pulling on your footstraps — when and why it matters ✅ Schrodinger's heels — the most honest explanation of the heels-up debate you'll hear And there's a brief Obi-Wan Kenobi impression at the start. Because it was yesterday's Star Wars Day and the residual energy was still there. Chapters: 0:00 Obi-Wan Impression & Welcome 0:04 Workout Overview (21 mins + 4 min cool-down) 0:18 Machine Setup: Drag Factor 0:26 Seat Position 0:39 Foot Stretcher Height 0:57 Handle Grip ("Loosey Goosey") 1:28 Row Begins — 3 to 4 out of 10 1:37 Technique: Straight Arms at the Finish 2:25 Words & the English Language (Default/Beloved) 3:14 Only Awake 20 Minutes — The Gradual Warmup Approach 4:15 Technique: Compression & Shins Vertical 4:24 Be the Snake — Core Bracing at the Catch 4:57 Handle Path & the Forward Tilt Trigger 5:23 The Soft Knee Bend Debate & Rowing Purists 5:41 Debunking Rowing Rules: Footstraps 6:55 Schrodinger's Heels — The Honest Answer 7:32 When Heels Up is Fine (And When It Isn't) 9:17 The Flash T-Shirt: A Brief History 11:43 Today is its Last Outing. Goodbye. 12:20 Student Dish-Washing Logic & What That Has to Do With Clothes 13:15 Why Old T-Shirts Beat Scales for Tracking Fitness 14:10 Why Scales Lie (Featuring Arnold, The Rock & Brad Pitt) 16:52 The Bill and Ted T-Shirt — 2008, Too Tight, Into the Drawer 21:10 Three Years Later: It Fits. The T-Shirt Test Explained. 22:33 Main Row Done — Pace & Heart Rate Check 23:32 Why Talking While Rowing Pushes Your Heart Rate Up 26:12 Success Feeds Success 26:45 Cool-Down: Hamstrings Stretch 27:13 Rest Day Yesterday — Editing & Dad Taxi Duties 29:05 Glutes Stretch 30:30 Digging the Garden Counts as Weights, Right? Hosted on Acast. See acast.com/privacy for more information.

    40 min
  2. May 05: Tuesday Row | Down almost 6kg Since January & The Run That Proved It's Working

    1D AGO

    May 05: Tuesday Row | Down almost 6kg Since January & The Run That Proved It's Working

    82kg after Christmas. 76.4kg yesterday.That's 5.6kg down — doing these workouts and being a little sensible with food. No big diet, no brutal sessions, no grinding. 25 minutes most mornings, low intensity, and letting the consistency do the work quietly in the background to eat away while I set myself up for the rest of the day's exercise! And yesterday it showed up somewhere unexpected. I went for a run and felt incredible — fluid, fast, genuinely surprised by how good it felt. That's the low intensity base doing its job. You don't always feel it building. Then one day you do. Today's row is 21 minutes at low intensity followed by a 4-minute cool-down. Along the way: the Concept2 Cross-Team Challenge (and why it desperately needs a handicap system), a disagreement with my edit producer over a single shot of a sheep, the maths on 200 possible outfit combinations, and a Mr. Burns analogy for what it feels like to have too many things on your to-do list at once.Come for the row, stay for the sheep. 🛑 Just want the workout? Main row is done by 22 minutes. Chapters: 0:00 Welcome & RowAlong Club 0:27 Machine Setup (Drag, Seat, Foot Stretchers, Grip) 1:38 Workout Begins — Where Are You Rowing Today? 2:25 Family of Rowers (Julie & The Kids) 3:04 Technique: Arms Straight, Sitting Up 4:12 The Outfit Maths (200 Combinations) 5:19 The Mr. Burns To-Do List 7:00 What's On This Week 7:32 Concept2 Cross-Team Challenge & The Handicap System 12:25 TV Editing Day Job: Music, Feedback & The First Cut 15:20 The Sheep Shot Debate 22:44 Are the Daily Workouts Continuing? Yes. Here's Why. 25:56 Yesterday's Technique Row (⚡ Lightsaber Warning) 26:43 Post-Row Stretches: Hamstrings 30:26 The Run That Felt Incredible 31:55 The Numbers: 82kg → 76.4kg 36:45 Cat Birthday Correction (It Was Aiza, Not Lulu) 39:03 Why Low Intensity Is Actually Working 40:23 App Rotation Plan (Urzone, Exer & Revisiting Whoosh) 42:02 11 Rowing Machines (One of Them is Leaving) 42:22 See You Tomorrow Hosted on Acast. See acast.com/privacy for more information.

    43 min
  3. Star Wars Day RowAlong: How to Row Properly on a Rowing Machine | 25-Minute Follow-Along Workout

    2D AGO

    Star Wars Day RowAlong: How to Row Properly on a Rowing Machine | 25-Minute Follow-Along Workout

    25 minutes. Low intensity. Genuinely useful rowing technique tips — while you actually row. This is a follow-along rowing machine workout at a steady, sustainable pace. Your heart rate and breathing will lift a little, but you should be able to hold a conversation throughout. No shouting, no grinding — just consistent, productive work that builds real aerobic fitness over time. Full "RowAlong Daily Workout" playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil Along the way we work through the full stroke in detail: ✅ Machine setup — drag factor, seat position, foot stretcher height, handle grip ✅ The recovery phase — relaxing your arms, the handle path, when to bend your knees ✅ Core bracing — the one cue that connects everything ✅ The drive — why it's a push, not a pull ✅ Elbows during and after the drive — the fix that makes the biggest difference Whether you're brand new to the rowing machine or just want cleaner technique while you train, this one's for you. (May the 4th be with you 🚣⚡) Chapters: 0:00 Welcome & Workout Overview 1:15 Machine Setup: Drag Factor 1:31 Seat Position 1:59 Foot Stretcher Height 2:41 Handle Grip 3:28 Bank Holiday Monday in Glasgow ☀️ 5:28 Still in Pyjamas 30 Minutes Ago 6:38 Technique: The Recovery Phase 8:51 Handle Path & Forward Tilt Trigger 9:41 When to Bend Your Knees 10:21 Bracing Your Core (The T-S-S-S Cue) 11:13 The Drive — Push, Don't Pull 14:53 Keeping Arms Straight During the Drive 15:27 How to Adjust Your Drag Factor Mid-Row 18:03 Elbows at the Finish 19:29 The Chicken Wings Fix 24:25 Cool-Down Row Begins 26:18 Cool-Down Technique Focus Hosted on Acast. See acast.com/privacy for more information.

    44 min
  4. May 01: Friday Row | The Box of Power

    4D AGO

    May 01: Friday Row | The Box of Power

    It's Friday. End of the week. 21 minutes of easy rowing, 18–20 strokes a minute, and a non-zero chance the doorbell goes mid-row because the boiler engineer is on his way. That's the jeopardy. You're welcome. Along the way we get into the mathematics of appliance protection plans — specifically the grim realisation that we've spent about £700 protecting a washing machine that cost £200. It's fine. It's fine. Then we get into something actually useful: the Box of Power. It's a way of thinking about your handle pull and elbow position at the finish of the stroke — keeping everything connected and powerful all the way through. The kind of thing that's easy to let slip, especially when fatigue starts to creep in on a long row.Come for the Friday feeling, stay for the elbow chat. Chapters: 0:00 End of the Week — Friday Format 0:33 Machine Setup (Drag, Seat, Foot Stretcher, Grip) 1:26 Row Begins — Boiler Service Jeopardy Explained 1:38 The Appliance Protection Plan Maths (It's Grim) 4:35 Technique Check-Up — Where Are We Getting Sloppy? 5:22 Handle Pull & Elbow Position at the Finish 6:52 The Box of Power — Explained 8:47 Keeping the Box All the Way Through the Stroke 22:26 Cool-Down Begins 26:30 Stretches & Accountability Tracker Hosted on Acast. See acast.com/privacy for more information.

    40 min
  5. Apr 30: 25-Minute Easy Row | Glasgow Sun and the TV Editing Process

    6D AGO

    Apr 30: 25-Minute Easy Row | Glasgow Sun and the TV Editing Process

    A calm 25-minute row to start the day — 20 strokes a minute, low intensity, and enough conversation to make the time disappear. Today it's the Glasgow version of summer (15 degrees, "tap's aff"), why yesterday's run in the sun counts as cross-training, and a long look at what I actually do for a living when I'm not on the rowing machine — editing observational documentaries for TV. We get into the whole process: viewing 30 hours of rushes, building a story, cutting it down to 59 minutes for a terrestrial broadcast slot, and the moment you have to hand it over to the execs and pretend you're emotionally detached. (You're not.) There's also a bit on where AI fits into editing right now — and where I think it genuinely doesn't. Machine setup at the top, stretches at the end. Come for the row, stay for the edit suite chat. Chapters: 0:00 Welcome & Workout Overview 0:55 Machine Setup 2:23 21-Minute Low Intensity Row Begins 4:12 Glasgow Summer & "Taps Off" Explained 6:33 Why I Went Running Instead Yesterday 7:51 The Willett 2K Check-In 8:49 Life as a TV Editor 17:26 Cutting 30 Hours Down to 59 Minutes 22:40 Showing Your Work to the Execs 23:23 Cool-Down Row 24:51 Will AI Replace TV Editors? 27:20 Post-Row Stretches — Hamstrings & Glutes 30:04 Quad Stretch 34:10 Forearm Stretch 35:27 Shoulder Stretch 37:36 The Time an Exec Loved It and Just... Left Hosted on Acast. See acast.com/privacy for more information.

    40 min
  6. Arp 29: RowAlong Daily Workout - 25 minutes low intensity - TV rant...

    APR 29

    Arp 29: RowAlong Daily Workout - 25 minutes low intensity - TV rant...

    25 minutes of low intensity rowing — coached from setup to cooldown. Perfect for beginners and anyone fixing their rowing technique. This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, every weekday. Same format, same calm pace, always something to learn. Today I'm mixing up how we cover technique. Instead of saving it all for the end, we're weaving tips throughout the session — from machine setup right through to the final minutes on the rower. Think of it like terrestrial TV: the content comes to you, whether you're ready or not. (Unlike streaming — you'll get that analogy by minute 10.) Along the way we cover: → Machine setup: drag factor, footplate height, and why it matters more to beginners than anyone → The six-move stroke sequence: push with legs, rock the body, draw the arms — then reverse it → Handle position on recovery: where it should float, and where it absolutely shouldn't be → Footplate placement hack: getting your feet right so pressure transfers cleanly into the machine → Core bracing: "be the snake" — relaxed yet engaged from catch to finish → Why your catch length matters more than your finish length → The simple acronym to remember the stroke order: LBR — Legs, Body, Row (arms) → Full cooldown and post-row stretch: glutes, quads, forearms, shoulders, and hip flexors CHAPTERS 0:00 Intro & today's plan 0:42 Machine setup 1:52 We're rowing — low intensity session 19:30 Core bracing: "be the snake" 21:40 Cooldown 25:09 Technique tip & full stretch 39:28 Sign-off ⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are for informational purposes only. Hosted on Acast. See acast.com/privacy for more information.

    40 min
  7. Apr 27: Easy 25 Min Follow Along Rowing Machine Workout | Low Intensity + Perfect Technique

    APR 27

    Apr 27: Easy 25 Min Follow Along Rowing Machine Workout | Low Intensity + Perfect Technique

    25 minutes of low intensity rowing, every weekday. Machine setup, coached rowing, technique work, and cooldown — same format, every time. This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, structured so you always know what's coming. No guessing, no falling behind, no racing ahead. Just rowing together. Today we're keeping it genuinely easy. RPE 3–4. Around 20 strokes per minute. The kind of low intensity rowing your body needs more of — and I'll show you exactly why controlling your intensity, rather than just rowing harder, is what actually builds real fitness over time. Along the way I cover: → Machine setup: drag factor, foot stretcher height, and handle grip → The six-move stroke sequence: push, swing, pull, release, rock, bend → Why your legs control your pace far more than your arms ever will → Core bracing at the finish — and why it matters more than you think → Elbow height, handle position, and knee timing on the recovery → A full post-row stretch: hamstrings, glutes, quads, hip flexors, forearms, and shoulders CHAPTERS 0:00 Intro & series redesign 0:47 Machine setup 1:49 We're rowing — low intensity explained 15:46 Technique: the six-move stroke 22:51 Cooldown 28:25 Stretching 🚣 Full daily workout playlist: The RowAlong Daily Workout —https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🎯 Join the accountability board: rowalong.com/join ⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. Hosted on Acast. See acast.com/privacy for more information.

    43 min
  8. Apr 22: 25 Min Easy Rowing Workout | The Jeans Test

    APR 22

    Apr 22: 25 Min Easy Rowing Workout | The Jeans Test

    A low intensity 5K row this morning, with a 1K paddle to cool down — around 25 minutes in total at low stroke rate. Just enough to wake the body up and start the day right. Along the way I cover how I ease into these morning sessions without a formal warm-up (coffee, emails, then straight on the machine), why those first few minutes of gentle rowing matter more than you might think, and a story about a pair of Levi's 501s that turned into a quietly satisfying reminder of what consistent daily rowing can do. I also end up on a long tangent about Hyrox — whether it has a ceiling, why tickets are so hard to get, and whether it could ever make the Olympics. Also: I nearly promised yesterday that I'd talk about the community side of things today, then forgot. So that's tomorrow's topic, apparently. CHAPTERS 0:00 Intro 0:41 Machine setup 2:08 Row begins 2:56 No warm-up and easing in cold 14:37 The jeans test — noticing quiet progress 19:00 Hyrox — the bubble, the Olympics, the sled problem 23:24 Cooldown paddle 29:28 Warm-up deep dive and wrap-up 🚣 RowAlong Daily Workout Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🌍 Add yourself to the Rowers' Map: https://rowalong.com 🏅 Join the leaderboard: https://rowalong.com/join ⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. #indoorrowing #rowalong #rowingworkout Hosted on Acast. See acast.com/privacy for more information.

    41 min
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4.9
out of 5
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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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