RowAlong – Indoor Rowing Machine Workouts

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 t...

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....

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 ab...

Row along with me for 25 minutes — low intensity, 18–21 strokes per minute, 5K with a 1K cool-down. Exactly the kind of session that's always the right answer. I start with a full machine setup — drag factor, seat position, feet, handle grip — so whether you're new to the erg or just want a quick reminder, you're sorted before we even push off. Then we row. Nice and easy, no pressure, good company...

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, Wat...

Today's row is another low intensity 5k plus 1k cool down — around 26 minutes in total. Row along at whatever pace suits you, match my stroke rate if you like, or just use the session as your anchor for the morning. Before we get going I cover something I get asked about more than you'd think: what should your monitor actually be set to? Pace, watts or calories? I go through why most training plan...

Rowing by feel today — literally. I started the session with my monitor still set to calories, and rather than stop and fix it, I just kept going. So this one is a fully improvised 25 minutes of low-intensity rowing with no real idea of my pace. But rowing by feel is actually a useful thing to do. When you've spent enough time on the machine, you develop a sense of what low intensity feels like —...

25 minutes of easy, low-intensity rowing — 5K plus a short cool-down. Join me and we'll talk. Rowing consistently is where the real gains live, in fitness, in technique, and yes, in the numbers on the monitor. This session is one of those daily building blocks — nothing dramatic, just showing up and doing the work at a pace where your breathing rises but the effort stays manageable. Along the way...

Some days the best part of what my rowing workouts can offer is company. Load up, get on the machine, and let me waffle away in the background — and if something I say about technique or training actually lands, that's a bonus. This is Tuesday's 5K with a 1K cool-down, low intensity, around 26 minutes. Row along at whatever pace suits you. CHAPTERS 0:00 Intro & machine setup 1:56 We're rowing...

25-minute easy indoor rowing workout — RowAlong with me while I talk through technique and make the case for why shortcuts don't actually exist. This is a follow-along session on a Monday morning. I'm rowing 5K at low intensity, around 20 strokes a minute, with a 1K cool-down at the end. You're welcome to match my stroke rate, set your own pace, or push harder if this is your main session for the...

Last one of the week — and I actually had some rowing thoughts to share today rather than just rambling. Well, I rambled too. But there was a plan. This is Friday's 5K row with a 1K cool-down, sitting right around 25 minutes. I keep it low intensity, 20 strokes a minute, and I'd love you to row along at whatever pace suits you. I start with a quick technique run-through — drive sequence, backswing...

All black outfit, desert loop on the EXR app, and a proper Thursday morning row. No plan for what to talk about today — which, as it turns out, is not a problem. This one wanders pleasantly. I start with a look at why keeping these morning sessions at genuinely low intensity matters — not just for recovery, but so you have the energy to come back again tomorrow, and the day after that. Then I get...

Bedhead hair, Expedition EXR route in the background, and a 5K row with a 1K cool-down to follow. Today is one of those episodes where I don't have a plan, so I pick up the RowAlong story where I left it. I talk through how the channel started — a hand injury, then Covid, then a gap I spotted to offer something a bit calmer and more companionable than the shouty fitness content that was everywhere...

Nobody can hand you motivation. That's the honest truth — and it's actually good news once you understand it. Today's session is a 5K row followed by a 1K cool-down, which runs to around 26 or 27 minutes in total. Along the way I do a full technique walkthrough covering machine setup, the drive sequence, and the recovery, and then we spend a good chunk of the row on something a viewer message spar...

52 resets a year. Here's one. Coming back from injury? Life got in the way? Kids took over? Just had an indulgent weekend? This is your reset. Easter weekend: 10 family members, farmhouse in Penrith, chocolate eggs everywhere, 7% dark ale. Park run Saturday (equaled PB), then zero training thoughts. Felt awful Sunday, couldn't sleep. Delayed filming until lunchtime because forcing it would've hurt...

Friday morning, running late but feeling great. These Tuesday through Friday sessions are playlist-only, so if you're here, you know the drill. Over the past couple of months, people have been sending me videos of CrossFit athletes rowing 500 meters by sitting at the back of the machine doing bicep curls with the handle. Ian sent me another one yesterday, and I finally took the hint and tried it m...

Thursday morning on the erg, properly frosty outside for April 2nd. These Tuesday through Friday sessions are just for playlist subscribers, so if you're here, you know the drill. Peter and a few others have been asking how to actually quantify low intensity training. I talk about keeping these rows easy, but what does that mean in practical terms? Today I cover different ways to gauge your intens...

Too much coffee this morning. Hat on the head. April 1st, but no fooling. Someone asked yesterday: "How do I get faster? I want to do 10x500m at 1:55 pace but I'm at 215." Here's the answer nobody wants to hear — you get fast by working on it. You can't just sit down and decide to be an Olympian. You need technique, power generation, base fitness, and the ability to hold that fast pace through ana...

Back on the Concept2 this morning. Smooth, fluid, Rolls Royce. After a couple days on the Merach, the difference is instant — your body remembers what rowing feels like, and this machine just glides. But today's really about technique. Spent my lunch yesterday watching a Decent Rowing video on catch connection, and it clicked something loose. Shoulder elongation — not arm length, shoulder reach. Y...

A 25-minute low intensity rowing workout to start your week — no performance targets, no pressure, just consistent easy effort that actually builds fitness. Zone 2 rowing at around 60–70% of your max heart rate is one of the most effective things you can do five days a week, and today I make the case for why, backed by what happened at parkrun on Saturday. Today's session is on the Merach R50 — a...

It's Friday — last one of the week for me, whenever you happen to be watching this. Today I'm rowing the whole session with my feet out of the straps, which is a lot more revealing than it sounds. We get into why strapless rowing is such a useful technique tool, what it actually forces your body to do, and what it exposes when your stroke has gremlins hiding in it. There's a proper technique threa...

Pull on a shell, get on the machine — it's a cold one in Scotland today. This session is a straightforward low intensity 5K row followed by a gentler 1K cool-down, and it's exactly the kind of workout you can do every single day without burning out. If anything, showing up when you don't quite feel like it is the whole point. There's a proper technique deep-dive today — we're looking at handle hei...

Join this 25 minute easy rowing workout — low intensity, any machine, any pace, any fitness level. Row along at your own pace while I talk you through technique, tell you a story or two, and generally keep you company for 27 minutes. Today's technique is built around the chain height debate — and it starts with a confession. I made a short video recently that was essentially a rebuttal to a clip A...

27 minutes of low intensity rowing that sets you up for the day — any machine, any pace, row how you want. Technique today goes deep on foot plate height and what it actually does to your body position — why too high squashes everything up as you come into the catch, why too low opens the angle the wrong way, and the relationship between your shin angle and how much your upper body has to compensa...

The session that does more for your fitness than it feels like it should — 27 minutes, low intensity, any machine, any pace. Technique today covers flat wrists and elbow position — why dropping your elbows shifts the work onto your delts and forearms when your lats and back could be doing the job instead. There's also a useful cue for engaging your lats at the catch with a slight outward arm rotat...