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PODCAST

RowAlong - Indoor Rowing Workouts

A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together. I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you

sports fitness

All Episodes

35:00

RowAlong Live - 24th August 2025

RowAlong - Indoor Rowing Workouts ·

2025/08/31

Audio from the Group Row on the EXR app Hosted on Acast. See acast.com/privacy for more information.

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48:03

RowAlong ReLive - back to 7th January 2024

RowAlong - Indoor Rowing Workouts ·

2025/08/20

RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when

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33:29

RowAlong Live - 17th August 2025

RowAlong - Indoor Rowing Workouts ·

2025/08/17

RowAlong Live is the replay of today’s 30-minute Sunday group row, originally streamed live on YouTube and in the EXR app on 17th August 2025 (apologies if you still hear a version where I say it's the 10th - I've uploaded a fixed version but it takes a while for it to populate.It’s a relaxed, low-intensity row with the occasional sprint when the EXR course calls for it – perfect for keeping each other company while getting the meters in.As we row, I’ll chat about technique, training, kit (whether

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31:31

Time to Shine - "Shine Ladder" RowAlong workout

RowAlong - Indoor Rowing Workouts ·

2025/08/15

"🚨 Want real results without endless hours on the machine? This 30-minute RowAlong workout is designed to improve your fitness, strength, and control — all in a supportive, structured format that feels rewarding instead of overwhelming.👊 Perfect for anyone short on time but serious about making change — especially if you're tired of ""just moving"" and ready to train with purpose.4 min warm-up22 min main session (rhythm-building + power climbs)2 min cooldown🔥 The Main Set (3 rounds):3 min @ 20

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33:27

RowAlong ReLive - back to 31st Dec 2023

RowAlong - Indoor Rowing Workouts ·

2025/08/13

RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when

en

33:22

RowAlong Live - 10th August 2025

RowAlong - Indoor Rowing Workouts ·

2025/08/10

RowAlong Live is the replay of today’s 30-minute Sunday group row, originally streamed live on YouTube and in the EXR app. It’s a relaxed, low-intensity row with the occasional sprint when the EXR course calls for it – perfect for keeping each other company while getting the meters in.As we row, I’ll chat about technique, training, kit (whether I’m on the WaterRower, Concept2, or RP3 this week), plus whatever else pops into my head. It’s part workout, part conversation – and entirely about making

en

48:33

RowAlong ReLive - back to 24th Dec 2023

RowAlong - Indoor Rowing Workouts ·

2025/08/06

RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for

en

28:56

RowAlong: Steady 20 to Find Your Why

RowAlong - Indoor Rowing Workouts ·

2025/06/14

This one’s about rhythm, purpose, and connection. After setting up and warming up, we’ll row for 20 minutes at a steady 20 spm — low intensity but high value, like climbing a never-ending staircase. Along the way, I’ll share a bit of my own story and help you reflect on yours. Let’s connect with our “why” for rowing and build some serious base fitness together.🌐 Visit rowalong.com, and come row live with me on Sundays (@rowalonglive). 📘 Explore The Rower’s Journal on Amazon and grab the RowAlong

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28:54

RowAlong: Technique & Tempo for A Sharper You

RowAlong - Indoor Rowing Workouts ·

2025/06/12

This workout blends cardio with a technique tune-up. After your warm-up, we’ll dive into a continuous 20-minute row focused on posture, stroke mechanics, and connection. I’ll guide you on how to move with precision while gradually building intensity. Close it out with a short cool down — and step off the machine feeling sharper, stronger, and more in control.📺 Don’t forget to visit rowalong.com and join the Sunday Live Rows on YouTube (@rowalonglive). 📓 Want to log your progress? Grab The Rower’s

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28:59

RowAlong: Progressive Power Layer Your Intensity

RowAlong - Indoor Rowing Workouts ·

2025/06/10

In this progressive session, we’ll gradually increase both stroke rate and intensity: 4 minutes at 20 spm, 3 minutes at 24, 2 minutes at 28, and finally 1 minute at 30. Then we repeat. With short rests between rounds, this is about building endurance without burning out. I’m with you every step — and stroke — of the way.🌎 Find more at rowalong.com, watch live rows on Sundays (@rowalonglive), and subscribe to my main channel. 📕 Get The Rower’s Journal here, and check out the RowAlong app on iOS or

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29:26

RowAlong: Pyramid Climb – Push to the Peak

RowAlong - Indoor Rowing Workouts ·

2025/06/08

We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley.🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube (@rowalonglive). 📖 Pick up The Rower’s Journal here and download the RowAlong app today.🔴 DISCLAIMER: Speak with your healthcare provider before

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29:13

RowAlong: Pyramid Repeats – Strength in Cycles

RowAlong - Indoor Rowing Workouts ·

2025/06/06

After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way.🌍 Head over to rowalong.com and subscribe on YouTube (@rowalong). Catch the Sunday Live Rows too! 📚 Don’t forget The Rower’s Journal on Amazon and the RowAlong app on your favorite device.🔴

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29:03

RowAlong: Highs and Lows – 9 Intense Rounds

RowAlong - Indoor Rowing Workouts ·

2025/06/04

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.🌐 Visit rowalong.com for more workouts and don’t miss my Sunday Live Rows on YouTube (@rowalonglive) and EXR. 📘 Grab The Rower’s Journal on Amazon and try the RowAlong app – available on iOS and Android.🔴

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28:41

RowAlong: Steady Build – Stroke by Stroke

RowAlong - Indoor Rowing Workouts ·

2025/06/02

We’ll start with a warm-up that transitions from low intensity into technical drills, setting you up for a solid workout. The main session gradually builds from 22 strokes per minute upwards, dialing in both your stroke rate and your pace. I’ll be right there to keep you focused, helping you maintain form and maximize every pull.📢 Check out rowalong.com and join the Sunday Live Rows on the EXR app or on YouTube at @rowalonglive.💪 Want more structure? Pick up The Rower’s Journal on Amazon and

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28:58

RowAlong: Pyramid Power – 25 Minutes of Progress

RowAlong - Indoor Rowing Workouts ·

2025/05/31

We’ll kick things off with a four-minute warm-up to get your body moving and break down the rowing stroke. Then it’s straight into a 20-minute pyramid-style session: three-minute intervals starting at 20 strokes per minute, gradually increasing in intensity before winding down with a two-minute cool down. I’ll guide you stroke by stroke, helping you carve out real progress in just half an hour.🧭 Be sure to visit rowalong.com and join me live on Sundays via the EXR app or the RowAlong Live channel

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1:11

Short introduction to the Time for Change RowAlong...

RowAlong - Indoor Rowing Workouts ·

2025/05/31

Welcome to the Time for Change series. 8 workouts for you to squeeze in when you're short on time. Because I get it, I'm the same. Sometimes you only have like 25 minutes, half an hour in your day due to work, family, whatever, to get some kind of a workout. And what I want to make sure is that you're not wasting your time. The amount of times I go to the gym or something and I see people sit down on the machine for 10 minutes, flap up and down with no focus, wonder off, and it's done nothing for

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39:53

35-Minute Rowing Machine Workout | Mixed Intervals...

RowAlong - Indoor Rowing Workouts ·

2025/05/29

Join this 35-minute rowing machine Follow Along workout designed for all fitness levels! Warm up, then power through intervals of low, mid, and max intensity. Perfect for any rower.Looking for an engaging RowAlong rowing machine workout? This 35-minute session is packed with mixed intervals to challenge your fitness level.We start with a 4-minute warm-up, followed by a dynamic mix of low-intensity strokes, power efforts, and max-intensity sprints.Whether you're using a Concept2 or any other rowing

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21:35

GET FIT FAST! 10x20 Seconds Max Effort | 1:20 Rests |...

RowAlong - Indoor Rowing Workouts ·

2025/01/09

The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣‍♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success.Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made.🔥

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23:51

BUILD POWER + SPEED + FITNESS! Rowing Sprint...

RowAlong - Indoor Rowing Workouts ·

2025/01/08

Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential.Today's Challenge:⚡️ 20-second max efforts⚡️ 1m30 recovery⚡️ Up to 10 rounds⚡️ Stop when below targetQuality over quantity - when power drops, you stop!💥 What This Will Do For Your Rowing:Develop explosive powerIncrease sprint speedBoost rowing efficiencyImprove

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23:43

FASTER + FITTER | Day 3 Sprint Rowing Challenge |...

RowAlong - Indoor Rowing Workouts ·

2025/01/07

Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today!⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go back and start with Day 1!Today's Session:⚡️ 20-second maximum effort sprints⚡️ 1min 40 recovery between efforts⚡️ Maximum 10 rounds⚡️ Stop when you can't

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