Take 25 minutes for yourself today in this RowAlong workout. Not to chase a pace, prove your fitness or force an improvement, but simply to move, breathe and pay attention to how your rowing feels.
This easy daily rowing workout gives you 21 minutes of low-intensity rowing followed by a four-minute cool-down and guided stretching. Your heart rate and breathing should rise a little, but the row should never feel hard.
Use whatever rowing machine you have, choose a comfortable resistance and forget about the numbers for a while. Start gently, connect your feet and hands to the machine, and give your body time to settle naturally into the stroke.
Taking time for yourself can also mean taking time to understand your rowing. During the workout, I look at:
The underlying message is simple: keep the easy rowing easy, save your harder effort for the sessions that require it, and occasionally give yourself enough time and attention to notice what your body is telling you.
🚣 THE WORKOUT
• 21 minutes of continuous low-intensity rowing
• Four-minute rowing cool-down
• Guided post-row stretching
• No prescribed pace or distance
• Suitable for any rowing machine
• Optional technique and performance analysis throughout
⚠️ TECHNICAL NOTE
The complete 21-minute row and four-minute cool-down are unaffected.
At 34:21, near the end of the stretching section, my camera feed freezes and then disappears. The audio continues normally, including the remaining forearm, wrist and shoulder stretches, so you can still listen and follow the instructions. It simply becomes a very brief RowAlong podcast!
00:00 Welcome — take time to get moving
00:55 Set your resistance or drag factor
01:09 Seat position and posture
01:45 Foot stretcher setup
02:36 Handle grip
03:01 Row begins — connect before adding power
03:39 Don’t chase pace or intensity
04:45 What harder training can teach you
06:05 Take time to assess your rowing
07:03 Rowing along to my own 2K plan
09:15 What old footage revealed about my technique
10:07 Recovery check — hands before knees
12:01 Keep the stroke smooth, not robotic
14:57 The drive — legs first and arms straight
16:36 Body swing and catch position
18:40 Heart rate and low-intensity effort
19:05 Analysing my recent 2K performance
20:13 Don’t push the slow stuff
21:55 Don’t let ego turn easy into tempo
24:12 Cool-down begins
24:41 Why the different training zones matter
27:02 Why taking a proper break was important
28:13 Stretch — hamstrings
29:25 Stretch — glutes
31:30 Stretch — quads
32:54 Stretch — hip flexors
34:21 Camera glitch — audio continues
34:54 Stretch — forearms and wrists, audio only
35:47 Stretch — shoulders, audio only
37:31 Final thoughts
New here? Subscribe and RowAlong with me regularly. No shouting and no pressure—just friendly rowing, technique guidance and steady progress.
Have a drink, have a shower, eat something, and tell someone you love them.
Don’t Row Alone. RowAlong.
⚠️ Always consult your doctor before beginning a new exercise programme. Stop exercising if you experience pain, dizziness or unusual discomfort.
#RowingWorkout #IndoorRowing #RowAlong
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