This follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for 25 minutes of low-intensity rowing, technique coaching and steady cardio fitness.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Today I ended up describing rowing technique in terms of primary, secondary and tertiary colours.
The primary colours are the big building blocks of the stroke:
Legs → Body → Arms
Arms → Body → Legs
Get those right first.
Then you can start adding the secondary details — posture, forward tilt, shins vertical, a strong finish, good recovery sequencing — and finally the smaller details that help everything feel smoother, stronger and more connected.
That’s really the point of this row.
You don’t need to make technique complicated from the start. Build the basics first, then layer the finer details on top.
Today is 21 minutes of low-intensity, low-rate rowing followed by a 4 minute cool down, so there’s plenty of time to settle into the stroke and actually feel those pieces coming together.
If you’re newer to rowing, concentrate on the big movements first. If you’ve been rowing for years, use the session to check whether those foundations are still as solid as you think they are.
Get the primary colours right — then build from there.
21 min low-intensity rowing
4 min cool down
Low stroke rate / controlled effort
00:00 Welcome & today’s workout
00:48 Set your resistance
01:20 Seat position & posture
02:15 Foot stretcher setup
03:22 Handle grip
04:03 Start rowing
08:58 Back to the fundamentals
10:07 The primary colours of rowing
10:34 Adding the secondary colours
11:15 Catch position & connection
12:14 Colouring between the big movements
14:52 A stronger finish
15:32 Recovery sequencing
16:28 The tertiary details
25:16 Cool down
31:22 Technique, fitness & building the foundation
46:31 Why the basics matter
46:58 Primary, secondary & tertiary colours
47:12 Wrap up
⚠️ 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 #rowingtechnique #followalongworkout
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