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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

32:48

RowAlong Live - 16th November 2025

RowAlong - Indoor Rowing Workouts ·

2025/11/18

This is audio from the group row on the EXR app - streamed live on 16th November 2025 over on the RowAlong Live Youtube channel.Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout. Hosted on Acast. See acast.com/privacy

en

33:22

RowAlong Live - 9th November 2025

RowAlong - Indoor Rowing Workouts ·

2025/11/10

This is audio from the group row on the EXR app - streamed live on 9th November 2025 over on the RowAlong Live Youtube channel.Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout. Hosted on Acast. See acast.com/privacy

en

30:23

28-Minute Power Shifting Row | Build Strength at Low...

RowAlong - Indoor Rowing Workouts ·

2025/11/07

This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:1 minute machine set up4 min warm-up22 min main session (11 effort switches)2 min cooldown1 minute stretching / re centerYou’ll row smart, sweat smart, and feel

en

29:47

27 Minute Pyramid Rowing Workout - from 20 to 30spm...

RowAlong - Indoor Rowing Workouts ·

2025/10/31

Ready to build real momentum in just 30 minutes? This pyramid-style RowAlong workout gives you steady climbs and smooth drops in effort, designed to train your stroke, breathing, and rhythm without crushing your energy.👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress.4 min warm-up22 min main session (pyramid sets)2 min cooldownStructured effort. No confusion. Real benefits.🔥 The Main Set (Repeated Rounds):1 min @ 20 SPM – prepare1

en

30:23

28-Minute RowAlong | Stroke Rate Step Changes to...

RowAlong - Indoor Rowing Workouts ·

2025/10/23

Simple steps, real results. This Rowing Workout alternates between 1 minute at 20spm and 1 minute at 24spm — giving you the ideal mix of control and challenge.👊 If you've struggled with motivation or felt like rowing never “clicked,” this is your breakthrough row:4 min warm-up22 min main session (11 step-up intervals)2 min cooldownIt’s low-impact, accessible, and surprisingly effective.🔥 The Main Set (11 rounds):1 min @ 20 SPM – steady1 min @ 24 SPM – lift and focusI will coach you through every

en

48:04

RowAlong ReLive - back to 18th February 2024

RowAlong - Indoor Rowing Workouts ·

2025/10/23

Set your drag factor or resistance to where you want it for a 45 minute row, adjust your footstraps so they sit across the balls of your feet, grab a towel and a water bottle, and start the podcast by easing into a short warm-up. Every Sunday I do a relaxed live, group row using the EXR app and livestream it to the RowAlong Live YouTube channel. It’s not about hitting targets or chasing PBs – just an easy session with my usual chat about rowing technique, training, food, the gear I’m using – whether

en

30:10

22 Minute Rowing HIIT Workout | Explosive Full Body...

RowAlong - Indoor Rowing Workouts ·

2025/10/16

"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets.👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness. 28 minute workout is: 2 minute setup and intro4 min warm-up22 min main set (interval blocks)2 min cooldown🔥 The Main Set (7 rounds + finish):2 min @ 24 SPM (Tempo Intensity)30 sec @ 30 SPM (Hard / almost max

en

33:29

RowAlong Live - 12th October 2025

RowAlong - Indoor Rowing Workouts ·

2025/10/13

This is audio from today’s 30-minute group row on the EXR app - streamed live just a few hours ago over on the RowAlong Live Youtube channel. Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here. The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go! Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout. I’m on the Water

en

30:11

Indoor Rowing Power Intervals | 30-Min RowAlong

RowAlong - Indoor Rowing Workouts ·

2025/10/09

Get ready to row with purpose in this 30-minute RowAlong workout! Follow the rhythm of power interval waves to boost your endurance, strength, and focus without burning out. Perfect for beginners and experienced rowers alike. Train at your own pace and improve your rowing performance from the comfort of home.💪 Key benefits:Build rowing power & enduranceFollow rhythmic interval trainingBeginner-friendly & advanced optionsFull 30-minute guided sessionStart rowing today and feel the wave of

en

30:30

22 minutes of Max-Effort & Recovery Rowing Intervals

RowAlong - Indoor Rowing Workouts ·

2025/10/02

Looking for a short, sharp workout that delivers a punch to the sweat glands? This RowAlong Workout mixes explosive effort with low-intensity recovery — brutal but effective!👊 Great for anyone who needs that feeling of ""I gave it my all."" You'll earn your cooldown today.4 min warm-up22 min MAX Effort with recovery intervals2 min cooldown🔥 The Main Set:11 rounds of:1 min @ 20 SPM1 min @ 30 SPMI'll guide every stroke so you keep pushing, breathing, and finishing strong.* I know you can't punch

en

30:28

22 Minute Beginner Rowing Workout | Full Body...

RowAlong - Indoor Rowing Workouts ·

2025/09/26

This RowAlong workout is designed for anyopne - whether you’re new to the erg, coming back after a break, or chasing consistent progress. It'll help you go beyond basic fitness and build real rowing strength, endurance, and confidence. 22 minutes plus warmup and cooldown - this 28-minute session will give you the structure and support you need.I combine longer 24spm intervals with steady resets and short sprints — the perfect mix to stretch your fitness, boost your aerobic engine, and teach you how

en

48:05

RowAlong ReLive - back to 11th February 2024

RowAlong - Indoor Rowing Workouts ·

2025/09/24

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

22:12

RowAlong Live - 21st September 2025 - Only 20 minutes!

RowAlong - Indoor Rowing Workouts ·

2025/09/22

Hey folks – welcome to RowAlong Live!This is the first 20 minutes of audio fromt eh EXR group row on the 21st September 2025. I messed up the mixer settings, making the first 10 minutes inaudible i'm afraid.Whether you joined me for the row and want to row it again, or you're hearing it for the first time – you're very welcome here.The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!Nothing too serious – just a good excuse to move, chat, and

en

1:02:44

Another 60 Minute RowAlong Rowing Workout!

RowAlong - Indoor Rowing Workouts ·

2025/09/20

Here's another low stroke rate, low intensity 60 minute row for you. I talk about a whole load of different things - and briefly technique! In total, I burned either 804 (EXR) or 844 (Concept2) calories. How did you get on? Hosted on Acast. See acast.com/privacy for more information.

en

32:47

RowAlong ReLive - back to 4th February 2024

RowAlong - Indoor Rowing Workouts ·

2025/09/19

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

33:31

RowAlong Live - 14th September 2025

RowAlong - Indoor Rowing Workouts ·

2025/09/14

Hey folks – welcome to RowAlong Live!This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel.Whether you joined me for the row and want to row it again, or you're hearing it for the first time – you're very welcome here.The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid

en

47:36

RowAlong ReLive - back to 21st January 2024

RowAlong - Indoor Rowing Workouts ·

2025/09/12

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

32:48

RowAlong Live - 7th September 2025

RowAlong - Indoor Rowing Workouts ·

2025/09/09

Hey folks – welcome to RowAlong Live! This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel. Whether you joined me for the row and want to row it again, or you're hearing it for the first time – you're very welcome here. The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go! Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a

en

1:05:20

60 Minute RowAlong Rowing Workout

RowAlong - Indoor Rowing Workouts ·

2025/09/05

It's been a while since I just sat down on the machine and make a stand-alone long row. But I needed to do some Zone2 training - and experience has taught me that the best way for me to stay in Zone 2 is to talk while I'm rowing. So I loaded up EXR, sat down on the machine, rowed for 60 minutes, and made sure to hit record. Two things to explain in this row though. 1) The microphone developed a fault. And although I was able to remove all the crackles, it ended up taking out the high

en

43:18

RowAlong ReLive - back to 14th January 2024

RowAlong - Indoor Rowing Workouts ·

2025/09/04

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

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