June 29: Row Along with this indoor rowing workout while I talk to Jo - who just cycled 350km The Hebridean Way, through 10 Scottish islands — solo, camping, ending at ancient standing stones on the summer solstice. Now she's rowing with me.
This is a 21 minute Zone 2 indoor rowing workout — low effort, comfortable pace, proper technique. Today it's also a conversation. Row along while we hear how Jo did it, why she almost didn't, and what she'd do differently.
Along the way, a few technique cues to keep your stroke clean:
✅ Foot strap setup — balls of your feet, not your toes
✅ Avoiding over-compression at the catch
✅ Letting the handle clear the knees
✅ Relaxed arms and a better handle path
✅ Stroke rate vs effort — and how you can row at a higher rate and still keep it Zone 2
Get on your rowing machine. You're not rowing alone today.
Jo's rowing on my Concept2 - but I'm on the Merach Aura. I prefer the Concept2 in all honesty, but I still got a good workout on the Merach - even if the monitor is rubbish.
If you're interested in Merach machines - the R50, The R50 Aura, and my choice, the R50 Pro, here's some referral links to check them out:
10% promo code for R50 PRO: JOHN10MR
https://www.amazon.co.uk/MERACH-Resistance-Adjustable-Performance-Professional/dp/B0DRSB189M/
https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers)
Use Code John10
https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers)
Use Code John8
⏱ CHAPTERS
00:00 Welcome & Meet Jo
00:20 My First Ever Dual RowAlong
01:08 Today’s Low Intensity Chat Workout
01:45 Foot Strap Setup
02:08 Merach R50 Aura & Setup Chat
02:30 Start Your Zone 2 Workout
02:38 Row Starts
02:59 Seat Tape & Over-Compression
03:32 Technique Cue: Lead With The Arms
04:05 Relaxed Arms & Handle Path
04:48 Handle Past The Knees
06:00 Chain Height Cue
06:30 Jo’s Hebridean Way Trip
06:59 Getting Into Bikepacking
07:54 The 800km Ontario Ride
08:42 Solo Riding & Empowerment
09:34 Did Jo Feel Unsafe?
10:05 The Loneliness Challenge
10:55 350km Over Seven Days
11:33 Camping, Pods & Horizontal Rain
12:05 From Oban To Barra
13:05 Causeways, Ferries & Island Roads
14:28 The Butt Of Lewis
14:59 Viking Story Time
16:17 Summer Solstice & Callanish Stones
17:18 John’s Lighthouse Fact
18:39 Packing Light For Bikepacking
19:21 Jo’s Gravel Bike
19:56 Bike Bags & Minimal Kit
20:54 Bib Shorts & Rain Jacket
22:01 Hebrides Weather & Tailwinds
23:00 Turquoise Beaches
23:21 Row Ends / Distance Check
24:01 Stroke Rate, Power & Zone 2
25:07 Quick Stretch Begins
25:34 Glutes Or Hips?
26:06 Post-Row Chat
26:54 Jo’s Takeaway: Challenge Yourself
28:28 Everything Is Fixable
30:17 What’s Next?
31:03 Final RowAlong Reminder
⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.
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