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PODCAST

RowAlong – Indoor Rowing Machine Workouts

RowAlong – Indoor Rowing Machine WorkoutsDon"t Row Alone, RowAlongNot a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row.RowAlong delivers fully coached indoor rowing machine workouts where you press play and follow along with me — stroke for stroke. I guide the stroke rate and training intensity while chatting about rowing technique, training tips… and occasionally what I’m having for dinner.It’s structured, progressive

sports fitness

All Episodes

41:12

Apr 22: 25 Min Easy Rowing Workout | The Jeans Test

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/22

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 about a pair of Levi's 501s that turned into a quietly satisfying reminder of what consistent daily rowing

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44:33

Apr 21: 25 Min Easy Row | Why Low Intensity Always Wins

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/21

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.I had a bit of an energy-dump weekend — did too much, didn't recover enough — so today is all about

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39:54

Apr 20: The Easiest 5K Row You'll Ever Do | 26...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/20

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en

42:28

Apr 17: 25 Min Low Intensity Row | Full Technique...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/17

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 plans default to pace per 500 metres, what CrossFit boxes do differently with calories, and why for general

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42:47

Apr 16: 25 Min Easy Row | Stroke Rate, Consistency &...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/16

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 — the stroke rate, the effort, the rhythm — without needing a number to confirm it. I talk about why that

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44:28

Apr 15: 25 Min Low Intensity Row | How Calorie...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/15

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 I get into calorie counting — what the monitor is actually telling you, how accurate it is, and how it

en

40:24

Apr 14: 25 Min Row — Broccoli, Gut Biomes & Why...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/14

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.CHAPTERS0:00 Intro & machine setup1:56 We're rowing3:43 Why this series exists10:50 The 45-second stroke explainer — live rehearsal20:18 Nutrition, gut biomes

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45:50

Apr 13: 25 Min Row — Posture, Power & Why You Can't...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/13

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 day.This video covers two things: technique and a coaching argument I've been sitting with.On technique,

en

43:24

Apr 10: 25 Min Row — The RPE Scale, Intervals & Why...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/10

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 timing, handle to sternum height — and then spend most of the session talking through why these

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41:21

Apr 09: 25 Min Row — Your Brain Learns to Row While...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/10

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 into technique, spending a good chunk on handle height at the finish, the wrist flick you sometimes see

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43:15

Apr 08: 25 Min Row — How HYROX Ruined My 2K | RowAlong

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/08

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 at the time. I cover how it went through a couple of name changes before landing on RowAlong, what those

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46:34

Apr 07: 5K Row + Why Motivation is a Myth | RowAlong

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/07

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 sparked — what motivation actually is, where it comes from, and why waiting for someone to sprinkle it over

en

44:13

Apr 06: 25 Min Easy Rowing Workout — Reset Row: Start...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/06

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 more than helped.The reset philosophy: Plans are great, but they're not prison sentences. Don't let

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40:51

Apr 03: 25 Min Easy Rowing Workout — Low Intensity...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/03

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 myself. On technique, I cover handle height and why sternum is the target, along with chain height and how

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44:13

Apr 02: 25 Min Easy Rowing Workout — Quantifying Low...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/02

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 intensity: RPE, heart rate zones, 2K pace training, FTP zones, and lactate threshold measurements. They're all

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40:53

Apr 01: 25 Min Easy Rowing Workout — Recovery Rhythm...

RowAlong – Indoor Rowing Machine Workouts ·

2026/04/01

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 anaerobic tolerance.And here's the thing about these daily easy rows: they're building massive base aerobic

en

40:44

Mar 31: 27 Min Easy Rowing Workout — Let Your Legs Do...

RowAlong – Indoor Rowing Machine Workouts ·

2026/03/31

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. You're hanging off the tendons and muscles, getting an extra couple of inches before you even think about

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38:07

Mar 30: 25 Min Easy Workout — Why Low Intensity...

RowAlong – Indoor Rowing Machine Workouts ·

2026/03/30

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 budget-friendly alternative to the Concept2, and something I give an honest, warts-and-all assessment of

en

40:19

Mar 27: 25 Min Easy Rowing Workout — Strapless, the...

RowAlong – Indoor Rowing Machine Workouts ·

2026/03/27

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 thread running through the row today — sequencing legs and back, why doing both at once is less efficient than

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36:39

Mar 26: 25 Min Easy Rowing Workout — Why You Show Up...

RowAlong – Indoor Rowing Machine Workouts ·

2026/03/26

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 height and the catch: where it should land on the drive, what goes wrong when you scoop or drop at the last

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