RowAlong – Indoor Rowing Machine Workouts

Just 20 minutes rowing every day WILL make a difference. Follow along with me in this indoor rowing workout on my Concept2 - and get those fitness benefits for yourself. Come back every day to stick to your routine. But here's the truth: some days you'll wake up bleary-eyed with bedhead showing. That's exactly when these rows matter most. I'm rowing 5K daily throughout 2026 - and you can join me....

Just 20 minutes rowing every day WILL make a difference. Follow along with me in this indoor rowing workout on my Concept2 - and get those fitness benefits for yourself. Come back every day to stick to your routine. But here's the truth: missing one day doesn't mean you've failed. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Tuesday follow-along workout is here whenever you...

Struggling with fitness motivation? Can you commit to 20 minutes indoor rowing every day? I'm rowing 5K daily throughout 2026 - and you can join me. This easy Monday morning follow-along workout proves showing up consistently beats pushing yourself to exhaustion. The workout: Row for 21minutes at an easy, conversational pace Around 19-20 strokes per minute Perfect warm-up intensity (zone 2) What y...

Workout #12 in the Time to Sleigh series: Twelve Months Sprinting — the grand finale! Twelve maximum effort sprints, one for each month of the upcoming year. Each sprint duration matches the number of days in that month. This is the most meaningful way to finish the series! 🎄 THE TWELVE MONTHS: ✅ January: 31 seconds MAX / 29 seconds rest ✅ February: 28 seconds MAX / 32 seconds rest ✅ March: 31...

Workout #11 in the Time to Sleigh series: 11's to Recover. Two 11-minute blocks of easy rowing with 30 seconds rest between. This is active recovery after yesterday's half marathon — movement without intensity, flushing fatigue without adding more. 🎅 WHAT YOU'LL DO: ✅ 11 minutes @ 18spm, RPE 4 (very easy, roughly 2K+20-22 pace) ✅ 30 seconds rest ✅ 11 minutes @ 20spm, RPE 5 (easy, roughly 2K+18...

Workout #10 in the Time to Sleigh series: Ten Minutes Halfing. Row up to a half marathon (21,097 meters) with a simple mental strategy - only think about the next 10 minutes. You don't have to do the whole thing - but row for longer that you have before. Break the distance into manageable chunks rather than being overwhelmed by the full effort ahead. 🎄 WHAT YOU'LL DO: ✅ If you want to row a half...

Workout #9 in the Time to Sleigh series: 9 Threes a Grinding. Three complete cycles through low stroke rates with NO REST. You'll grind through 18spm, 20spm, and 22spm three times for 27 minutes of continuous rowing. This is great as an active recovery with power development at controlled rates. 🎁 THE PATTERN (repeats 3 times): ✅ 3 minutes @ 18spm (grinding power) ✅ 3 minutes @ 20spm (slightly...

Workout #8 in the Time to Sleigh series: 8 Twos at 2K. Eight 2-minute intervals at your 2K race pace with 2 minutes of complete rest between each one. This is classic high-intensity threshold training — one of the most effective and demanding workouts in rowing. 🔔 WHAT YOU'LL DO: ✅ 2 minutes at 2K pace ✅ 2 minutes rest (complete recovery) ✅ Repeat 8 times ✅ Total: 16 minutes of work 2K pace i...

Workout #7 in the Time to Sleigh series: Seven Fours a' Waving. Seven 4-minute blocks with NO REST, creating a wave pattern through stroke rates. You'll climb from 18spm to 24spm, then descend back to 18spm. The intensity follows the rate — easy at the edges, moderate at the peak. 🎅 THE WAVE: ✅ 4 minutes @ 18spm (RPE 4 - easy) ✅ 4 minutes @ 20spm (RPE 5 - building) ✅ 4 minutes @ 22spm (RPE 6 -...

Workout #6 in the Time to Sleigh series: Six Minute Risers. Five 6-minute progressive cycles with NO REST between. Each cycle takes you from low intensity (20spm) to moderate intensity (24spm) to high intensity (30spm). You'll complete this pattern five times for 30 minutes of continuous rowing. 🎄 THE PATTERN (repeats 5 times): ✅ 3 minutes @ 20spm (Low Intensity - conversational pace) ✅ 2 minut...

Workout #5 in the Time to Sleigh series: Five Sprinty Minutes. Five 1-minute maximum effort sprints with 2 minutes complete rest between each one. Five minutes of pure speed! This session includes a 5-minute warmup, but if you need more time to prepare, take it — these are HIGH intensity efforts. 🔔 WHAT YOU'LL DO: ✅ 5 minutes warmup (easy rowing, building intensity) ✅ 1 minute MAX SPRINT ✅ 2 m...

Workout #4 in the Time to Sleigh series: Four Switching Sixes. Four low intensity, easy 6-minute blocks alternating between 18 strokes per minute and 20 strokes per minute. Continuous rowing with no rest — 24 minutes of controlled power at two different stroke rates. 🎅 WHAT YOU'LL DO: ✅ 6 minutes @ 18spm (maximum power per stroke) ✅ 6 minutes @ 20spm (slightly faster turnover) ✅ 6 minutes @ 18...

Workout #3 in the Time to Sleigh series: Three TABATAS. Three rounds of classic TABATA protocol. This is HIIT at its most effective. 🎁 Each round consists of 8 intervals of 20 seconds maximum effort followed by 10 seconds rest, with 2 minutes recovery between rounds. 🎁 WHAT YOU'LL DO: ✅ Round 1: 8 x (20sec MAX / 10sec rest) ✅ 2 minutes recovery ✅ Round 2: 8 x (20sec MAX / 10sec rest) ✅ 2 min...

Workout #2 in the Time to Sleigh Rowing Workouts series: Two Easy Twelves. Two 12-minute blocks at 20 strokes per minute, both at low intensity (5/10 RPE). This is active recovery and aerobic base building — intentionally easy rowing positioned between yesterday's time trial and tomorrow's intense session. 🎄 WHAT YOU'LL DO: ✅ 12 minutes @ 20spm (Low Intensity - 5/10 RPE / conversational pace) ✅...

Welcome to Time to Sleigh — a 12-workout Christmas rowing series! Workout #1: One Rate Capped Time Trial sets your power benchmark for the series. After a 4-minute warm-up, you'll complete 4 minutes at 20 strokes per minute with MAXIMUM POWER on every stroke. This isn't steady state — this is controlled mince pie burning... 🎅 WHAT YOU'LL DO: ✅ 4 minutes warm-up (easy rowing, building intensity)...

5K Every Day - Episode 11: Christmas Eve, Roast Potatoes & You're my Niche Christmas Eve brings us to Episode 11 What to Expect This Episode: A reflective Christmas Eve conversation about finding your niche, maintaining personal touch, and whether bigger is always better. After 11 episodes, we've settled into about 500 regular viewers, and honestly? I love that I can reply to YouTube comments...

5K Every Day - Episode 10: Posture Power & Vanity as Motivation Christmas Eve Eve brings us to Episode 10, rowing on the stunning ImmersUrow app along the Tideway course. This episode gets real about body composition, aesthetic goals, and why vanity is actually a perfectly valid motivator - as long as you're taking healthy steps to change what you see in the mirror. What to Expect This Episode...

5K Every Day - Episode 9: Kili Pies, The Intern Trauma & Wrist Flicks December 22nd brings us into week 2 of the series, and I'm still digesting last night's feast. If you don't know what a Kilmarnock pie is, imagine a small bowl made of thick pastry filled with delicious tangy minced meat - now imagine eating that plus cauliflower cheese, sweet potato mash, and a full selection of Christmas b...

5K Every Day - Episode 8: Shoes, Spag Bol & The Fridge Door Rule December 19th wraps up the week with a Friday morning row in new shoes (well, different shoes - Saucony, which I've apparently been mispronouncing for years). First time I've strapped in all week, and I immediately regret it because these running shoes are too wide for the heel cup. What to Expect This Episode: A surprisingly wid...

5K Every Day - Episode 7: Thursday Doubts & Professional Jealousy December 18th brings the Thursday mental wall - that point in the week where the doubts creep in and you start questioning whether you really need to do another morning session. Kids running late for school, emails piling up, time slipping away... all the excuses line up perfectly to derail today's workout. But we push through a...

5K Every Day - Episode 6: The Economics of YouTube & Why I Need My Day Job December 17th brings a refreshingly honest conversation about what it actually takes to make rowing content on YouTube. Spoiler: it's not profitable, and that's okay because I have a day job editing broadcast TV. What to Expect This Episode: True to my promise from yesterday, I keep technique chat to an absolute minimum...

5K Every Day - Episode 5: The Moth Joke & The Butt Scoop Problem December 16th brings a slightly wonky row thanks to my foot plate being set too high from yesterday's failed 100-meter challenge (78 meters in three strokes - not quite the 100 I was aiming for). But we push through with an easy 22-minute 5K anyway. What to Expect This Episode: I finally deliver on my promise to end with a joke -...

5K Every Day - Episode 4: Apps, Fevers & Band Night Cancellations I'm back! After a fever-filled weekend that knocked me completely off the rower, I'm easing back in with the gentlest 5K yet. Zone 2 intensity, a bit of coughing (sorry), and a deep dive into the rowing app ecosystem. What to Expect This Episode: This is a proper comeback workout - keeping it super simple at 16-17 strokes per mi...

First things first - I accidentally pressed the noise cancelling button on my microphone. Which removed the fan noise of the C2. So apologies that it sounds weird! 5K Every Day - Episode 3: Biomechanics, Nando's & Lost Friendships Life doesn't always follow the schedule, and today's episode proves it. Instead of my usual 7am row, we're doing this one at 4pm after a morning biomechanics appoint...

Think you can deliver the same performance when you're tired? Most people can't. This 36-minute RowAlong will test if you're different. Six identical rounds. Same pattern every time: 🚣‍♀️ The Workout: 4 minute warm up --- 2 minutes easy (20spm) 2 minutes moderate (24spm), 1 minute hard (30spm) - No Rests Repeat 6 times --- 2 minute Cooldown The catch? Round 6 paces need to match Round 1. That's w...