RowAlong - Indoor Rowing Workouts

5K Every Day - Episode 10: Posture Power & Vanity as MotivationChristmas Eve Eve brings us to Episode 10, rowing on the stunning ImmersUrow app along the Tideway course. This episode gets real about body composition, aesthetic goals, and why vanity is actually a perfectly valid motivator - as long as you're taking healthy steps to change what you see in the mirror.What to Expect This Episode: A surprisingly honest conversation about struggling to bulk at 178cm/79kg, why middle-aged men store fat at their sides, and how yesterday's training stack (morning 5K + Time to Slay recording + 34min bike at 400w average + 10min ski erg + first weights session in 2 weeks) is all about trying to burn calories and tidy up aesthetically.Today's Topics:ImmersUrow app: Beautiful graphics, completely different engine, full review comingBarefoot shoes for 100m challenge - does foam rob you of watts?The different ways people use these workouts: wake-up exercise, cardio between sets, Hyrox warm-upShoe choice: comfort matters more than watts unless you're at performance limitsButt scoot prevention: timing at the catchYesterday's training: 5K + Time to Slay + bike + ski erg + evening weightsFirst resistance training in 2 weeks since Hyrox raceBody composition reality: 178cm, 79kg, can't bulk without gaining fatVanity as motivator: came back from Spain in July 4kg too heavyStopped snacking, stopped alcohol, lots of cardio/resistance/walkingLive posture demonstration: Rolled back vs sit-up-and-tilt-forwardHow proper posture made me 34 seconds per 500m faster with NO extra effortWhy power goes through posterior chain vs lower backHeel lift difference with poor vs good postureConcept2 Holiday Challenge: ~140k meters, won't hit 200k but earned charity dollarThe Technical Revelation: The end of this episode features a live demonstration you can hear in my voice - rowing rolled back vs sitting up and tilting forward. Same effort, dramatically different pace (245 split vs faster). This is pure technique efficiency showing why posture matters more than shoe choice. Check out the YouTube video of today's episode to see this in action. Christmas plans: Might row on Christmas Day if the kids don't demand present opening immediately!Perfect for: Anyone struggling with body composition, people who think vanity isn't a valid reason to exercise, or anyone who wants to understand why sitting up and tilting forward makes such a massive difference.

5K Every Day - Episode 9: Kili Pies, The Intern Trauma & Wrist FlicksDecember 22nd brings us into week 2 of the series, and I'm still digesting last night's feast. If you don't know what a Kilmarnock pie is, imagine a small bowl made of thick pastry filled with delicious tangy minced meat - now imagine eating that plus cauliflower cheese, sweet potato mash, and a full selection of Christmas baking. I'm basically still full.What to Expect This Episode: A Monday morning conversation about holiday gluttony, returning to proper training after a week of taking it easy, and a surprisingly detailed technique discussion about wrist position at the finish. Plus the revelation that every time Julie and I watch "The Intern" with Owen Wilson and Vince Vaughn, we feel a bit sick from the memory of that one Indian takeaway banquet.Today's Topics:The Interns movie = our shorthand for eating too muchLast night's feast: kili pie, cauliflower cheese, sweet potato mash, Tiffin, Muppets Christmas CarolStill getting over the cold - ready to ramp up training this weekWeek ahead: morning 5Ks + afternoon weights + evening cardio + recording Time to Slay seriesHyrox Amsterdam race January 23rd (only 4.5 weeks away!)Still not running due to heel problemTrying to upload consistently: daily 5K + daily shorts100m-in-3-strokes challenge: trying different techniques (hands closer together?)The vanilla ice cream vs chocolate / beer vs Guinness analogy for trying new thingsDetailed technique: wrist position, elbow placement, avoiding the wrist flickCameron Buchanan's wrist flick despite being a proper rowerWhy efficiency matters more than speedSunday's EXR group row was on RowAlong Live channel (not this one)The Technical Deep Dive: This episode gets specific about hand and wrist position at the finish. That little wrist flick some rowers do (especially on-water rowers) robs you of power in the last few inches of the stroke. Elbows should have a slight outward flare (not chicken wings) to keep wrists flat and maintain power transfer.Stats: 20 strokes/min, 138bpm average heart rate (bit high for zone 2), 204.1 pace - warming up nicely for another 100m challenge attempt!Perfect for: Anyone recovering from holiday eating, returning to training after time off, or anyone who's been told their wrist position needs work but doesn't understand why.

5K Every Day - Episode 8: Shoes, Spag Bol & The Fridge Door RuleDecember 19th wraps up the week with a Friday morning row in new shoes (well, different shoes - Saucony, which I've apparently been mispronouncing for years). First time I've strapped in all week, and I immediately regret it because these running shoes are too wide for the heel cup.What to Expect This Episode: A surprisingly wide-ranging conversation that touches on everything from footwear choices to the harsh reality that diet matters more than exercise for weight loss. I'm working through creating the Premium 2K plan, which means watching 27 of my old workout videos and realizing I talk about the same technique points over and over in slightly different ways.Today's Topics:Shoe comfort: Why these Saucony shoes don't work for rowingBest rowing shoes: Converse Chuck Taylors with flat solesThe cushioning myth: losing half a watt to foam compression doesn't matterTechnique focus: Sit bones, up-and-tilt, arms-tilt-knees sequencingCreating the Premium 2K plan - analyzing 27 videos of myselfWhy consistency beats performance: daily easy 5Ks vs skipped hard workoutsEvening training: 37 minutes on Zwift climbing Bealach na Bà, 10 minutes ski ergTaking a break from strength training (CNS recovery after months of lifting)The 100m challenge viral moment: 300 views to 1,300 overnightFriday tradition: Spaghetti bolognese every week since 2001The fridge door rule: diet > exercise for weight lossWeekend plans: MyRow Saturday, XR Sunday 9am, half marathon January 2ndThe Honesty Bit: I'm about to blow my diet with Mexican deviled eggs at Alessio's and will have spag bol tonight - but I'll make up for it on the ski erg later. This is real life, not Instagram perfection.Stats: 21 minutes for 5K today - wrapping up the week strong.Perfect for: Anyone wondering about rowing shoes, people struggling with consistency vs intensity, or those who need permission to enjoy Friday night traditions while still training.

5K Every Day - Episode 7: Thursday Doubts & Professional JealousyDecember 18th brings the Thursday mental wall - that point in the week where the doubts creep in and you start questioning whether you really need to do another morning session. Kids running late for school, emails piling up, time slipping away... all the excuses line up perfectly to derail today's workout. But we push through anyway.What to Expect This Episode: This is an honest conversation about the mental side of consistency. I talk through recognizing those thoughts of wanting to skip, acknowledging them, and choosing to show up anyway. Then we dive into professional jealousy - something I deal with both in my TV editing career and on YouTube when I compare myself to creators getting 10x my views.Today's Topics:Why Thursday is always the hardest day in a daily routineKids running late and how life tries to derail your plansThe importance of having your kit laid out (removes one more barrier)Technique breakdown: handle away, sit up, hinge forward, knees bendArms straight and forward tilt at the catch - checking in a mirrorProfessional jealousy: TV editing awards and YouTube comparisonsWhy I'm 1/10th the size of Dark Horse and Training Tall (and why that's okay)Recognizing negative thoughts so you can dismiss them or use themFinding a real gym space to film MyRow workouts (green screen won't work)Viewing figures settling down to core consistent viewersThe Mental Game: This episode is less about physical rowing and more about the psychology of showing up when you don't feel like it. Whether it's skipping a workout, comparing yourself to others, or dealing with professional jealousy - recognizing the feeling is the first step to managing it.Performance note: 19 strokes/min average, 204.5 pace - my fastest of the week, despite it being the day I least wanted to row. Funny how that works.Perfect for: Anyone struggling with consistency, dealing with comparison to others, or needing permission to acknowledge difficult feelings while still getting the work done.

5K Every Day - Episode 6: The Economics of YouTube & Why I Need My Day JobDecember 17th brings a refreshingly honest conversation about what it actually takes to make rowing content on YouTube. Spoiler: it's not profitable, and that's okay because I have a day job editing broadcast TV.What to Expect This Episode: True to my promise from yesterday, I keep technique chat to an absolute minimum (30 seconds!) and instead pull back the curtain on the editing process. From my early days filming in a CrossFit gym to the green screen setup I use now, I walk through how long these videos actually take to make and why the economics of YouTube don't add up for most creators.Today's Topics:Brief technique reminder: arms straight, forward tilt, push with your feet (that's it!)My editing background: broadcast TV since 2005 (Location Location, Operation Iceberg, This Farming Life)How video production time has evolved: 1 hour → 6 hours per workoutWhy I removed on-screen metrics (people got confused comparing themselves to me)The harsh math: 80,000 monthly views = £400 (not even two days pay as an editor)How Shane and Austin get 100x more views than me (and why that's fine)Why I don't sell much and just help because I like helpingFoot plate positioning tips using my size 10 pink Pumas as referenceThe Reality Check: This episode is refreshingly candid about the business side of content creation. Unless you're Mr. Beast or getting hundreds of thousands of views per video, you need another income source. And honestly? That takes the pressure off to make this about money rather than just helping people row better.Perfect for: Anyone curious about content creation, people who wonder why their pace differs from mine, or those who just want honest company during an easy morning row.

5K Every Day - Episode 5: The Moth Joke & The Butt Scoop ProblemDecember 16th brings a slightly wonky row thanks to my foot plate being set too high from yesterday's failed 100-meter challenge (78 meters in three strokes - not quite the 100 I was aiming for). But we push through with an easy 22-minute 5K anyway.What to Expect This Episode: I finally deliver on my promise to end with a joke - except I put it at the beginning instead. My favorite Norm MacDonald bit about an existentially troubled moth takes up a solid five minutes, then we get into serious technique work about catch timing and why pausing at the front leads to the butt scoop problem.Today's Topics:The complete moth joke (RIP Norm MacDonald)Why my heels keep turning inward with the foot plate too highThe butt scoop problem: why pausing at the catch is badArms, tilt, knees - why the sequencing mattersStraight arms and forward tilt at the catchProfessional jealousy (didn't get to it - maybe tomorrow!)Updates on Premium 2K plan and app improvementsThe Technical Focus: This episode goes deeper on technique than usual - specifically about what happens at the catch when you compress into the front. The longer you pause, the more likely your butt escapes before your feet push. We work through how to roll in and instantly drive back.Perfect for: Anyone who needs a good laugh, wants to understand catch timing better, or just needs easy morning company on the erg.

5K Every Day - Episode 4: Apps, Fevers & Band Night CancellationsI'm back! After a fever-filled weekend that knocked me completely off the rower, I'm easing back in with the gentlest 5K yet. Zone 2 intensity, a bit of coughing (sorry), and a deep dive into the rowing app ecosystem.What to Expect This Episode: This is a proper comeback workout - keeping it super simple at 16-17 strokes per minute while my chest and nose recover. Today's Topics:How a cold turned into a fever and wiped out my weekendMissing the band Christmas night out (and all those drumming jokes)Why texting has ruined proper conversationComplete breakdown of rowing apps: Exa vs ErgZone vs ErgData vs Avaron vs MyRowThe MyRow tablet as the ultimate Concept2 premium upgradeLate-workout technique check when you're getting lazyWhy you should start rowing during my intro if you need more timeThe Honest Bit: Lots of app talk, less storytelling. But sometimes that's what you need: straightforward company and useful information while you're just trying to get back into the routine after time off.Perfect for: Recovery workouts, comeback rows after time off, or anyone researching which rowing app to invest in.

First things first - I accidentally pressed the noise cancelling button on my microphone. Which removed the fan noise of the C2. So apologies that it sounds weird! 5K Every Day - Episode 3: Biomechanics, Nando's & Lost FriendshipsLife doesn't always follow the schedule, and today's episode proves it. Instead of my usual 7am row, we're doing this one at 4pm after a morning biomechanics appointment and a Nando's lunch date.What to Expect This Episode: Still recovering from a chest cold, I'm keeping things easy with a comfortable zone 2 row while diving into some surprisingly deep territory. We cover everything from the 5-4-3-2-1 countdown trick for beating procrastination to a surprisingly vulnerable chat about friendships I've left behind throughout my life.Today's Topics:KCR therapy and why my left side sits higher than my rightThe 5-4-3-2-1 technique for getting yourself to do hard thingsExtended technique breakdown (with feet-out rowing demonstration)Why I've lost touch with bandmates, squash friends, and rowing teammatesApp recommendations: MyRow, Exa, ErgData, ErgZone, AvaronFriday night spaghetti bolognese traditionThe Reality Check: This episode is a perfect example of why I suggest rowing a day behind the uploads. Life happens - appointments, lunch dates, unexpected schedule changes. But the workout still gets done, just at a different time.Perfect for: Anyone who needs proof that consistency doesn't require perfection, and that showing up matters more than when you show up.

Think you can deliver the same performance when you're tired? Most people can't. This 36-minute RowAlong will test if you're different. Six identical rounds. Same pattern every time: 🚣‍♀️ The Workout: 4 minute warm up---2 minutes easy (20spm)2 minutes moderate (24spm), 1 minute hard (30spm) - No RestsRepeat 6 times---2 minute CooldownThe catch? Round 6 paces need to match Round 1. That's where real fitness happens.✈️ Why This RowAlong Works:Builds serious cardiovascular endurance without destroying youTeaches mental toughness through progressive fatigueYOU control the intensity — this workout grows with youPerfect for home fitness rowers and experienced athletes alike🎯 The Pacing Secret:You set your own "Low Intensity" baseline at the beginning of round 1 (think 5/10 effort — like climbing stairs at a steady pace). For split users: try your 2K pace + 18-20 seconds at 20spm.Everything builds from YOUR foundation. Start conservative for endurance, or push harder for a serious test. Same workout, totally different experience every time.This RowAlong is perfect if you want to:✅ Build rock-solid stamina and mental resilience✅ Burn serious calories with expert coaching✅ Prove you're stronger than you think✅ Follow along on ANY rowing machine (Concept2, Hydrow, Aviron, WaterRower)The Question: Can your Round 6 match your Round 1?There's only one way to find out. RowAlong with me.🔔 Subscribe for follow-along rowing workouts that make you genuinely fitter and mentally tougher.https://www.youtube.com/@rowalong?sub_confirmation=1☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong➡️ Become a Patreon: https://www.patreon.com/rowalongChapters:00:00 Intro01:47 RowAlong Workout Begins38:55 Cooldown