RowAlong – Indoor Rowing Machine Workouts

July 10: You're rowing. But are you rowing with power? Some folks try to go faster by moving faster — increasing stroke rate, but not increasing the spin of the flywheel, working harder - but not increasing pace. That's not how speed is made. Speed comes from your legs. And the moment that clicks, everything changes. Rise, stand, Jump. When you think about coming out of a squat slowly, that's a "R...

July 9: Most fitness goals don't fail for lack of effort. They fail because the effort never becomes a habit. This is your 25-minute indoor rowing workout, low intensity, low stroke rate, with full technique coaching — and a rowing machine follow along session you can build your day around. 21 minutes of rowing from a gentle warm-up through to cruise pace. A 4-minute cool down. A proper stretch. A...

Nothing spoils a good rowing workout like chasing numbers. Turn off your targeting computer, trust your instincts and RowAlong with me. Today's 25-minute indoor rowing follow along workout is entirely data-free — no heart rate, no pace, no stroke rate. Just you, the machine, and how it feels. No monitor. No watch. No chest strap. I've covered the screen, put the phone face down, and we're going en...

A 25-minute follow along rowing machine workout built around low rate, low intensity rowing — and more technique coaching than most people get in a month. This is the session that quietly fixes everything else. I'll walk you through the full stroke from the ground up — feet to handle, catch position, drive phase, how to open your hips and swing through at the right moment, where your arms should b...

Your 25-minute follow along rowing workout is here — indoor rowing, low intensity, low rate, and real technique coaching. I know. These are the workouts that get skipped. Too easy, people say — give me the hard stuff. But you wouldn't build a roof before the foundations. These steady, calm, low-rate rowing sessions are exactly where your real fitness gets made. The base that everything else is bui...

July 3: Everyone will tell you: never row at lever 10. They're probably rowing on a clean machine. At lever 10 on a dirty Concept2, the drag factor drops!! Almost identical to what I rowed yesterday at minimum setting. So before you listen to the angry experienced rower at the gym: check the drag factor number, not the lever position. Row Along with me as I row the full 21 minutes with the lever a...

Same pace. Same stroke rate. Lower drag than almost anyone uses. And my heart rate was higher — which tells you everything you need to know about who's actually doing the work. Today I row the entire session with the Concept2 drag factor set to its lowest setting — around 90. Not because it's easier to row at a specific pace. Because it proves something: the machine isn't the engine. You are. I wa...

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 th...

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...

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...

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 mi...

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...

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 th...

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 ✅...

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...

June 19: Need a rowing workout that doesn't require perfect motivation, perfect energy, or a perfect plan? This 25 minute follow along rowing workout is all about showing up, getting moving, and building fitness one stroke at a time. We'll row at a comfortable low intensity, work on a few simple technique ideas, and spend some time enjoying the process rather than chasing performance. 🚣 Today's r...

What if improving your rowing technique was actually simpler than you've been led to believe? In today's 25 minute RowAlong workout, we'll build the rowing stroke piece by piece. Starting with foot connection, then posture, body position, arm connection and core support, you'll discover how a handful of simple ideas can make your rowing feel smoother, stronger and more efficient. And don't worry —...

Make rowing feel easier. This 25 minute follow along rowing workout is designed to help you build fitness while simplifying your rowing technique one step at a time while you do some low intensity cardio on your Concept2 rowing machine or any other rowing machine. I keep you entertained along the way! And yes, there are a few stories, random tangents and life chats along the way too. RowAlong has...

June 16: Start your day the RowAlong way. This 25 minute follow along rowing workout is designed to help you wake up, get moving, and build fitness at a comfortable, sustainable pace. We'll spend 21 minutes rowing before a 4 minute cool down, focusing on simple technique, good rhythm, and enjoying the movement rather than chasing numbers. Whether you're looking to kick-start your morning, clear yo...

Need a rowing workout you can do even when motivation is low? This 25 minute follow along rowing workout is designed to help you get moving, settle in, and build fitness without needing to smash yourself. We’ll row for 21 minutes at a comfortable low intensity, then finish with a 4 minute cool down. Today’s focus is on making the stroke feel simple: sitting well, connecting through the feet, relax...

Need a rowing workout that helps you switch off for a while? This 25 minute follow along rowing workout is all about settling into a comfortable rhythm, enjoying the movement, and building fitness one stroke at a time. No pressure. No complicated targets. No expectation to empty the tank. Just 21 minutes of steady rowing, followed by a 4 minute cool down, designed to help you move, relax and get f...

Need a break from workouts that leave you exhausted? This 25 minute follow along rowing workout is all about moving, relaxing and getting fitter at a comfortable pace. No pressure. No all-out efforts. Just quality rowing that helps build fitness while leaving you feeling good afterwards. Today's workout includes 21 minutes of steady rowing followed by a 4 minute cool down. Along the way, I talk ab...

Want to get fitter without feeling wiped out afterwards? This 25-minute RowAlong session is all about easy fitness and efficient rowing. We'll spend 21 minutes rowing at a comfortable pace before a 4-minute cool down and stretch, while focusing on simple technique cues that can help you row more effectively without rowing harder. Today's key ideas include posture, body angle, connection through th...

Looking for a rowing workout that helps you get fitter without leaving you exhausted? This 25-minute rowing machine workout combines 21 minutes of low-intensity rowing with a 4-minute cool down, making it ideal for building aerobic fitness, improving rowing technique, burning calories, and creating a workout habit you can stick to. Whether you're rowing on a Concept2, another rowing machine, or si...

Some days your body tells you to push. Today, it's telling you  to ease back — and that's exactly where the real gains live. This 25-minute follow along rowing workout keeps the intensity  low and the stroke rate relaxed. 21 minutes of easy rowing at a  5/10 effort, then a 4-minute cool down. No pace targets. No ego.  Just steady, sustainable work that builds your aerobic engin...