{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6a6b5dd96e736c293d7f094a?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Coming Back to Rowing? Start With This 25 minute Easy Row","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1785420065034-fba4cba9-0e4e-4730-9806-09a21f8a78d0.jpeg?height=200","description":"<p>Been away from rowing? This easy 25-minute rowing workout is a friendly, pressure-free way to start moving again.</p><p><br></p><p>Whether you’ve been away for a holiday, illness, injury, a busy spell—or you simply lost the urge to row for a while—the first workout back should not be a test. Forget your old pace. Forget proving anything. Today, we simply move, settle into the stroke and begin finding our rhythm again.</p><p><br></p><p>This RowAlong Daily Workout gives you 21 minutes of gentle, low-rate rowing followed by a four-minute cooldown and some guided stretching. There are no hard intervals, no pace targets and no expectation that you should be where you were before the break.</p><p><br></p><p>I’m doing exactly the same thing. This was my first proper exercise after 17 days away, so I reduced the drag factor, eased back the power and concentrated on completing the row comfortably enough that I could train again tomorrow.</p><p><br></p><p>That is the real goal of your first row back: not to discover how much fitness you have lost, but to make the next workout possible.</p><p><br></p><p>🚣 THE WORKOUT</p><p><br></p><p>• 21 minutes of continuous easy rowing</p><p>• Comfortable, low stroke rate</p><p>• Effort around 4 out of 10</p><p>• No prescribed pace or distance</p><p>• Four-minute rowing cooldown</p><p>• Guided post-row stretches</p><p>• Suitable for any rowing machine</p><p><br></p><p>This workout is for everyone. You might be a complete beginner, an experienced indoor rower returning after time away, or somebody who simply needs a calm session without any pressure. Set the resistance somewhere comfortable, choose an effort that feels right for you and RowAlong with me.</p><p><br></p><p>The fitness will return. You do not have to force it.</p><p><br></p><p>🕐 CHAPTERS</p><p><br></p><p>0:00 Welcome back — returning after a break</p><p>0:57 Comfortable rowing-machine setup</p><p>2:34 Start rowing — easy does it</p><p>12:32 The work begins</p><p>13:17 Rebuilding your fitness foundation</p><p>18:15 Keep today easy enough for tomorrow</p><p>21:04 Returning after illness or injury</p><p>23:32 Cooldown and simple technique reset</p><p>27:45 Post-row stretching</p><p>37:18 Final thoughts</p><p><br></p><p>▶️ ROWALONG DAILY WORKOUTS</p><p>https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil</p><p><br></p><p><br></p><p>Use any rowing machine. Adjust the resistance, pace and stroke rate to suit your own body and current fitness.</p><p><br></p><p>If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.</p><p><br></p><p>Thank you for rowing with me.</p><p><br></p><p>Don’t Row Alone. RowAlong.</p><p><br></p><p>#RowingWorkout #IndoorRowing #RowAlong</p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}