This 25 minute follow along rowing workout works on a Concept2, WaterRower, Aviron or almost any rowing machine. Join me for low-intensity indoor rowing, technique coaching and steady cardio fitness.
👉 Full RowAlong Daily Workout playlist:
https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil
Today’s row is really about something simple:
Enjoy the row.
There’s a time for chasing numbers, working on technique and pushing yourself. But there also needs to be room to get on the machine, move your body and remember why you enjoy rowing in the first place.
That starts right at the beginning of today’s session. We ease into the stroke, check how the body feels and only then decide how much effort makes sense for the day.
I also talk about something I’ve found useful in my own training: sometimes a small change is exactly what you need. Yesterday, rather than adding another rowing session when I was already feeling close to fatigued, I jumped on the bike instead. It still gave me a useful workout, but mentally it was something different.
Then there’s plenty of rowing technique coaching during the session — posture, the finish, relaxing the arms, recovery sequencing, rowing strapless, connection and getting power into the machine without wasting energy.
But the bigger message comes back right at the end.
I tell the story of trying to coach my daughter Holly when she’d barely started rowing. I gave her so much instruction that I could practically see the enthusiasm disappearing.
So now my advice to her is much simpler:
Get on the machine. Row. Play. Enjoy it.
Build the spark first.
Technique can come later.
And I think that applies whether you’re brand new to rowing or you’ve been doing this for years. Sometimes the best thing you can do for your rowing is make sure it’s still something you actually want to come back to.
Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down. Match my stroke rate, row easier, add a little more power if it suits you — but most importantly, enjoy the row.
21 min low-intensity rowing
4 min cool down
Low stroke rate / comfortable effort
00:00 Welcome & today’s workout
00:41 Set your resistance
01:05 Seat position & posture
01:45 Foot stretcher setup
02:38 Handle grip
03:15 Start rowing
03:41 Check how your body feels
07:55 Managing fatigue & changing the plan
10:20 Why doing something different can help
12:05 Technique check-in
13:01 Finish position
16:21 Relax the arms
18:38 Reset your posture
20:26 Strapless rowing & early knee bend
22:52 Connect the drive
24:17 Cool down
26:32 Handle width & power connection
43:41 Keeping rowing enjoyable
44:12 Free your mind and enjoy the row
44:34 When too much coaching kills the spark
45:02 Fall in love with rowing first
47:19 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 #followalongworkout #rowingfitness
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