This follow along rowing workout quietly makes every other row better: 25 minutes to build fitness, improve technique and develop power at a controlled intensity.
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It might not look like the most exciting session on paper, but this is the kind of rowing I think should be your bread-and-butter training.
I row 21 minutes at low intensity, followed by a 4 minute cool down, keeping the stroke rate around 20spm and letting the effort build naturally rather than turning it into a test.
That gives us time to work on the things that make your rowing better:
And that's why I don't see these rows as filler between the exciting sessions.
Spend enough time doing this kind of rowing and your fitness improves, your technique improves and your ability to put power into the machine improves too.
You don't need to match my pace. If we're both at 20 strokes per minute and I'm rowing faster, that doesn't mean you're doing the workout incorrectly. Use an effort that works for your body today and concentrate on making each stroke effective.
For most of the row I'm around 5/10 effort — heart rate up, breathing rate up, but still able to talk. By the time the cool down is finished, the aim is to feel like you could row again rather than needing to recover from what you've just done.
Whether you're new to rowing or you've been doing it for years, these are the sessions worth keeping in your training.
So get on your rowing machine, RowAlong with me, and give this one the attention it deserves.
21 min controlled low-intensity rowing
4 min cool down
Around 20 strokes per minute
00:00 Why this row matters
01:05 Resistance / drag factor
01:46 Seat position & posture
02:32 Foot stretcher setup
03:13 Handle grip
04:00 Start rowing
05:03 Connect your feet to your hands
07:11 Find your working intensity
08:40 The right effort for this row
09:52 Getting comfortable on the rower
15:33 Ease into tired muscles
18:46 Let your body — not ego — set the pace
20:05 Same stroke rate, more power
22:40 Technique, power & pace
25:06 4 minute cool down
26:59 How these rows make you better
29:41 Post-row stretching
39:39 New to rowing? Start here
41:39 Finish
⚠️ Health Warning:
Please make sure you're fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn't feel right.
#rowingworkout #rowalong #indoorrowing #rowingmachine #rowingfitness
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