This follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for 25 minutes of low-intensity indoor rowing, steady cardio fitness and technique coaching.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Most of us naturally gravitate towards the type of rowing we already enjoy.
If you like low-intensity rowing, it’s easy to keep doing more of it. If you love hard intervals, it’s easy to keep hammering those instead.
But sometimes the workout you want to do isn’t the one you actually need.
That’s the thought behind today’s row.
I’m doing my usual 21 minutes at low intensity followed by a 4 minute cool down, but I also spend some time talking about how different kinds of training expose different weaknesses.
Power, tempo work, aerobic fitness, high-rate rowing, easy rowing — they all matter for different reasons.
And if you only ever train the area you’re already good at, it’s very easy to hide from the part that might actually move your rowing forward.
That doesn’t mean every workout needs to be hard.
It means being honest enough to ask:
What am I good at?
What do I avoid?
And what would actually help me improve?
So RowAlong with me today, keep the effort comfortable, and use the session to think about the bigger picture of your own training.
Because sometimes the row you avoid is exactly the row you need.
Workout
21 min low-intensity rowing
4 min cool down
Low stroke rate / comfortable effort
Chapters
00:00 Welcome & today’s workout
00:55 Set your resistance
01:08 Seat position & posture
01:48 Foot stretcher setup
03:05 Handle grip
03:44 Start rowing
15:46 Why different training matters
19:27 Finding your performance ceiling
23:27 Why hard rowing feels mentally tough
25:49 Finding the weakness in your rowing
26:07 The RowAlong Energy Test
28:06 Max power test
30:00 What different tests tell you
40:49 Know what you need to work on
41:44 We all love training our strengths
41:54 Are you hiding from the tough stuff?
42:30 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.
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