RowAlong - Indoor Rowing Workouts

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

5K Every Day - Episode 2: Music, Barbers & FlexingWelcome back to your daily rowing companion! Episode 2 finds me with a bit of a cold but still committed to our morning 5K together - because that's what we do.What to Expect This Episode: Fresh off a much-needed haircut (no more Wolverine look!), I'm back to "respectable John" as we row through another easy 21-minute session. Today's chat covers the bizarre world of Scottish barbers, a quick technique breakdown, and thoughts on why sometimes you just need to move without chasing numbers.Today's Topics:The mystery of 15 barbers on one street (and why they all only take cash)My £20 haircut experience at Jazz CutsHow production music works in TV editing (spoiler: no Taylor Swift)Technique reminder: arms, tilt, knees - then push with your legsWhy I'm doing this at 7am with a chest coldThe Format Reminder: This is my actual morning 5K row, filmed as it happens. Zone 2 pace (around 18 strokes per minute), casual conversation, and absolutely no performance pressure. Just company for your morning workout.Pro tip: Stay a day behind the uploads so there's always a fresh row waiting for you in the morning.Perfect for: Easy recovery days, building consistent habits, or just having someone to chat with while you get your body moving.

Daily 5K Row: Morning Coffee & ConversationWelcome to your new morning rowing companion! Join me every weekday for an easy-paced 5K row that's less about hitting numbers and more about just moving together.What to Expect: This isn't your typical structured workout video. Think of it as rowing with a friend who happens to chat about life while you both get in a solid morning session. I row my daily 5K at a comfortable zone 2 pace (around 20-22 minutes), and you're welcome to follow along at whatever intensity suits you.The Format:Casual conversation mixed with helpful technique remindersStories from daily life, training updates, and random musingsOpen AMA format - send me your questions about rowing, training, or anything elseNo fancy production, just honest morning vibes and bedheadSchedule:Monday-Friday: Daily 5K rows posted by 9-10amSaturdays: I'm at parkrunSundays: Live group row on the Row Along YouTube channelWhether you're an early Row Along adopter or brand new here, this is a return to the more personal, less polished content that started it all. Grab your coffee, hop on your erg, and let's start the day right.Perfect for: Easy aerobic base building, technique work, or just getting your body moving without the pressure of performance goals.

This is audio from the group row on the EXR app - streamed live on 30th November 2025 over on the RowAlong Live Youtube channel. This is a little late arriving, sorry!!Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go! Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.

Tired of rowing workouts that either bore you to death or completely destroy you? This one's different — it's designed to make you fitter AND actually enjoy the process.Here's the thing about most rowing workouts: they either bore you to tears with steady-state, or they crush you with chaotic intervals. This one is different. It's a beautifully structured climb that teaches your body to adapt, recover, and find its flow.***The workout***: 4 minute Warmup, Straight into: 2 min @ 20spm 2 min @ 24spm 1 min @ 30spmDo this 6 times. 2 minute Cooldown🛫 Why this workout Works So Well:Gradual intensity increases that boost your fitness without overwhelming youSmart progression from easy to challenging that builds real enduranceBuilt-in recovery that teaches your body to bounce back fasterPyramid structure that makes 36 minutes fly by (pun intended)You'll finish feeling strong, not brokenPerfect for rowers who want to:✅ Get significantly fitter with a structured approach✅ Build serious endurance without burning out✅ Actually enjoy their interval training✅ Torch calories while having fun✅ Feel stronger and more confident after every session✅ See real improvement in their overall fitnessThe magic happens in the pattern. As you climb the pyramid, your body learns to adapt. As you descend, it learns to recover while maintaining power. It's like flight training for rowers.Here's what's brilliant about the pyramid approach: your body gets time to adapt as intensity rises, then learns to stay strong as it comes back down. You're not just surviving the workout — you're genuinely getting better at rowing and fitter overall.🎯 Here's How Pacing Works in This RowAlong:Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session. This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back. The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!Whether you're on Aviron, Concept2, Hydrow, or WaterRower, this workout delivers results you can feel.Ready to discover why structured intervals are a game-changer? Let's make you fitter, stronger, and happier on the rower.CHAPTERS: 00:00 Intro01:49 RowAlong Workout Begins36:23 - CooldownSubscribe for rowing workouts that make you genuinely better without making you miserable. Hit that bell for sessions designed to boost your fitness and keep you coming back for more.