RowAlong – Indoor Rowing Machine Workouts

Welcome back to the RowAlong Club! Grab a seat and Row With Me for today's low-intensity session as we tackle a 5k with a 1k tagged on at the end. We'll be holding a nice, easy pace of around 20 strokes a minute for the entire row. I'll guide you through setting up your drag factor, seat position, foot stretchers, and handle grip to make sure you're perfectly comfortable before we kick off. Once w...

The session that quietly does more for your rowing than almost anything else — 25 minutes, low intensity, any machine, any pace. Today's technique goes deep on over-compression — what it actually is, why heels coming up is usually a posture problem rather than an ankle flexibility one, and what the chain height on your machine tells you about your handle path. Two viewer videos this week showed th...

25 minutes of easy rowing you can do on any machine, any pace — because the sessions that don't feel like much are often the ones that add up the most. Most mornings I stumble out of bed, make a coffee, and get on the machine. Today was different — the car needed an MOT, the garage is 2.4k away, and running back at 4:48/km first thing felt like a reasonable warm-up. The legs held up better than ex...

25 minutes of low intensity rowing you can do on any machine, any pace. This is Tuesday's row. If you want to watch the video, find it here and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil There's a reason these easy sessions matter more than you think — and it has nothing to do with how fast you go. Whether you're chasing a sub-7 two-K or just trying to ke...

25-minute low intensity follow along rowing workout — any rower, any machine. Row with me while I share technique tips, my Hyrox Glasgow race story, and a full cool-down stretch. 🔗 Full Daily Row Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil This is Week 1 of the new RowAlong Daily Row format — Monday's row is public, and Tuesday to Friday rows are available i...

It's Friday the 13th, and the day is: this row, then a 2K on a £40 Bluefin rowing machine that I can lift with one arm, then edit 12 Aviron videos, then make the spare room up because my pal Martin is coming for a pre-Hyrox sleepover, then cook spaghetti bolognese, then go and watch Martin race in the morning before Julie and I race in the evening. Busy. Technique-wise today it's about angles and...

Back on the Concept 2 this morning — With a Hyrox race in two days I'm keeping things easy. Later today I'm filming a 2K on a Bluefin rowing machine I picked up for £40 off Facebook Marketplace. It can be bicep-curled. Make of that what you will. Technique-wise, we get into handle height — aim for the sternum, not the belly button, not the neck — and the return sequence that most people get backwa...

25 minutes. Easy pace. On the Aviron today — don't panic, the Concept 2 is back tomorrow. Watch the full playlist on YouTube: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil I'm filming Aviron workouts for another series this week, so it was either swap machines or just crack on. I cracked on. And actually, it turns out there's something worth talking about here — because...

It's half seven in the morning and my lower back is not happy about it. But that's fine — because rowing through it gave me probably my favourite description yet of what a proper warm-up feels like. Think thin ice on a puddle on a cold day. You'll know what I mean when I get there. I cover setup and technique early on — posture, drag factor, the idea of "row flow" and why I want your movement to f...

Join me for an easy, low-intensity 25-minute rowing machine workout designed for all levels and any rowing machine. Perfect for beginners, experienced rowers, and racers looking to move without pressure. In this session from the 25 by 5 (25x5) series — row 25 minutes a day, 5 days a week — focus on gentle movement, technique, and a relaxed pace. I’ll guide you through setup, rowing,...

An easy 25-minute rowing workout you can do on any machine, at any fitness level. No stress, no sprint intervals — just a steady, low-intensity row that burns fat and builds your aerobic base while I keep you company. Perfect if you're just getting started, coming back from a break, or want an active recovery day between harder sessions. 🏋️ Workout Details ⏱️ 25 minutes + cool-down stretches 📏 ~5...

Easy 25-minute follow-along rowing workout — any machine, all levels. Plus: the story of how I ended up at the World Championships. Alone. Row 52 of the 25 by 5 series — 25 minutes of rowing, 5 days a week, on whatever machine you've got. Low intensity, no pressure, just move. Today's technique focus: the recovery. Why chain height at the catch matters, why most people are stiff on the way forward...

Row along with me for an easy, no-pressure follow-along low intensity rowing workout that's genuinely good for your fitness. Great for beginners or anyone who just wants to move on any rowing machine. This one also marks a rebrand – I'm renaming the series "25 by 5" (25 minutes, 5 days a week) for Season 2. Let me know in the comments what you think. Does it work? This is row 51 and I'm rowing in...

Sometimes music just doesn't cut it. Especially on a rowing machine, going backwards and forwards in the same spot, staring at the same wall. That's exactly why I make these. On a low intensity row like this one, you don't have the fact that you're breathing out your eyeballs to keep you entertained – so I show up instead. Think of me as the company you didn't know you needed. Today is row 49 in t...

A Rowing machine workout to row along with – low intensity, 25 minutes, great for every single day. I'm on the EXR hill loop course today, and whether you're just getting moving for the first time or you've been rowing with me all week, this one's for you. I kick off with a quick machine setup – resistance, seat position, foot straps, handle grip – and then we're straight into it. A few minutes in...

Row along with me for a low intensity rowing machine workout – around 25 minutes of easy, consistent rowing that's genuinely good for you. This is the kind of workout you can do every single day: no pressure, no performance, just you and me rowing together. I start by walking you through machine setup – drag factor, seat position, foot straps and grip – so you're ready to row comfortably and effec...

Row 5K with me in this steady 25 minute rowing machine workout. While we hit a consistent 20spm, I'll share how I discovered online rowing racing, joined Free Spirits team, and won my first gold medal (except I didn't actually win it). THE WORKOUT: 25 Minutes total time. We are aiming for a steady row at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance. Why...

Row 5K with me in this steady 25 minute rowing machine workout. While we hit a consistent 20spm, I'll share the story of how meeting Mark Beaumont—and a nasty cycling crash—led me to indoor rowing. 25 Minutes total time. We are aiming for a steady 5000m pace at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance. Why this workout? Stick with me for the full 5K...

Easy rowing workout, 25 minutes, low intensity — the kind that actually builds your fitness base. Monday morning company while you row at a conversational pace around 20 strokes per minute. This isn't a throwaway session. Consistent easy rowing beats occasional max-effort workouts every time. I'm rowing 5K every day throughout 2026 and you're welcome to join me. The "5K" is just a catchy title — w...

Easy 26-minute rowing workout at low intensity — the kind that builds real fitness. Today's my birthday, so I'm rowing 5K plus a 1K cooldown while sharing how I turned things around from 240 pounds: lost 20 pounds in six months just by eating better, then discovered cycling and rowing to drop the rest. Low intensity rowing every day beats smashing yourself once or twice a week. Consistency builds...

Join me for this easy 25-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while I continue my "origin story"—chapter four: how the field hockey boys changed my look, how I met Julie in the Tunnel nightclub with a spotlight moment, and why I'm slowly getting larger after giving up squash a...

Join me for this easy 22-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while I continue my "secret origin story"—chapter three: how discovering squash at 18 changed everything, and how it ultimately destroyed my shoulder (and sent me to rowing instead). I'm rowing 5K every day througho...

Join me for this easy 22-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while continue my "secret origin story"—how I went from bunking off school to winning gold medals. I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is...

20-25 minutes of easy rowing. Your pace. Just company. Monday or Friday, February or August - doesn't matter. This is about fitting 20-25 minutes of low-intensity rowing into your day, whenever that day is for you. Whether you row 4K, 5K, or 7K in that time - it's the time that matters, not the distance. I'm on the Exergame Sentinel Spin course today if you want to row along with the same scenery....

Don’t row alone, Row Along! 🚣‍♂️ Are you looking for some company while you get your meters in today? Whether you are a total beginner looking for a friendly face to keep you moving, or an experienced rower looking for a solid steady-state session, this video is for you. This workout is designed for all ages, all skill levels, and all rowing machines. In today’s session, I am rowing a 5,000-meter...