RowAlong - Indoor Rowing Workouts

Some sessions you endure. This one you actually enjoy. Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down and stretches at the end.Here's something that changes how you row: stroke rate doesn't control your power. YOUR legs do. Two rowers at exactly 20 strokes per minute can be at completely different paces — because one is pushing harder through the drive. This session builds that understanding into your body, stroke by stroke, so you feel it rather than just hear it.I also cover how fan-air machines work with your effort (the harder you push, the more resistance you create — it's literally responding to you), why heels-up or heels-down matters more than you think, and why low intensity sessions like this one are building something that your harder efforts can't.Good company throughout (I Hope!!) . Come row with me.0:00 Intro0:19 What These Workouts Are0:44 Machine Setup: Drag Factor, Seat, Feet & Handle2:03 Starting With Eyes Closed: Feeling the Power3:09 How Leg Push Controls Your Pace6:12 Controlling Intensity Through Leg Drive9:09 A Pace for Every Stroke Rate13:10 Fan-Air vs Magnet Machines: Why It Matters15:22 Same Stroke Rate, Different Power17:56 The Fork vs The Jump Shot: Leg Drive Explained22:31 YOU Are in Control of the Power24:00 Recovery Row27:47 Cool Down & Hamstring Stretches29:35 Glute Stretches & Balance Training32:51 Hip Flexor Stretches39:05 Shoulder Stretches & The Heels Debate44:00 Wrap Up & Community RowsDon't Row Alone. Row Along.

Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always!This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't.Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself.Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything.0:00 Intro0:21 Machine Setup: Seat, Feet & Drag Factor1:45 Into the Row9:23 Yesterday's 8x500m — What Happened14:37 When Your Brain Tries to Stop You16:41 Technique: The Solid Finish & The Catch22:52 Cool Down Begins26:52 Hamstring Stretch28:12 Glute Stretch30:00 World Rowing Indoor Champs Rant30:30 Quad Stretch32:16 Hip Flexor Stretch32:59 HYROX & Why You Can't Get Tickets35:02 Forearm Stretch36:06 Shoulder StretchDon't Row Alone. Row Along.

Row along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world.Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn't fighting you. You're overcoming the resistance, and it gives in. That's the flywheel turning. Once you feel that, you'll never row the same way.Also in this one: a run in the Scottish sun that nearly broke me, and some thoughts on whether you can trust fitness influencers anymore (including this one).0:00 A bleary Hello!0:41 Machine Setup: Seat, Feet & Grip1:50 Warming Into the Row2:50 The 8x2 Minute 2K Predictor5:06 Technique: Arms Away & Pull at the Back5:51 Core Engagement: Brace, Brace, Relax7:17 Don't Go Pancake Flat at the Back7:51 Leg Drive: Push the Machine Away8:53 It's YOUR Power, Not the Machine9:06 Controlling Intensity Through Leg Push16:24 Rate of Perceived Exertion22:50 Cool Down & Stretches28:40 Glute Stretches37:39 Quad Stretches39:00 Hip Flexor Stretches41:00 Forearm & Wrist Stretches41:50 Shoulder StretchesDon't Row Alone. Row Along.

May 26: Row along with me for 25 minutes — easy pace, plenty of technique coaching, and some good chat along the way.This is a low intensity session where we dig into the details: how to sit on the seat, where to set your feet, what grip to use, how to engage your lats without wrecking your neck, and what "drag factor" actually means (spoiler: it's not about speed — it's about how heavy each stroke feels, and the "baby bear setting" is where you want to live).I also talk about HYROX training, British Rowing Indoor Champs, why I'm filming in a vest at 7:30am, and why you should tell someone you love them today.Whether you're here for the technique or just here for the company, this session works either way. Use it how you want to.0:00 25 Min Row Along Workout0:41 Machine Setup: Seat, Feet & Grip1:58 Getting Into the Flow2:50 Posture & Forward Tilt4:34 Handle Height: Finding the Mid Zone6:22 Straight Arms at the Front7:08 Loose Grip: Piano Fingers9:53 Lat Engagement: "Bend the Handle"12:44 Elbows Through at the Back14:55 HYROX Training & Race Prep16:32 British Rowing Indoor Champs18:36 My Training Day Split20:15 Drag Factor: What It Actually Means23:42 Cool Down & Stretches28:20 After the Row: Drag Factor Deep Dive32:19 A Viewer's Question About Stroke Distance41:52 "Tell Someone You Love Them"Monday workouts publish to the main feed. Tuesday to Friday are here in the playlistBookmark this to never miss out on a RowAlong Daily Workout: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't Row Alone. Row Along.

May 25: RowAlong with me for 25 minutes on your rowing machine — without having to go hard. This is a follow-along workout where the pace is steady, the technique is broken down step by step, and the whole point is that you DON'T need to push yourself into the ground to get fitter.Start with the basics: straight arms, forward tilt, legs-first drive. Then build the full stroke gradually, so whether you're picking up a rowing machine for the first time or you just want an easy session that still counts, you'll get something from this.Because here's the thing nobody tells you about rowing: five easy sessions a week will build more consistent fitness than three brutal ones. This is that easy session.0:00 Row With Me for 25 Minutes0:38 Setting Up Your Rowing Machine1:05 Technique Focus: Straight Arms & Forward Tilt3:52 Adding the Forward Tilt7:16 Building the Full Stroke12:19 Why Going Easy Makes You Fitter19:13 Finding Your Row Flow23:42 Cool Down & Stretches📍 EXR App — Row virtually with friends! Discount code: RA26Monday workouts publish to the main feed. Tuesday to Friday daily workouts are in the playlist — https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't Row Alone. Row Along.

This isn't just a row. It's a chance to review yourself.Today we're checking in — on technique, on effort, on where your head's at. Over-compression, heels lifting, butt scooting… all mine, all on camera. The tape-on-the-rail trick for your catch point, why "brain muscle" beats brute force, and the drag factor conversation (I went with 145 — heavier connection, more to think about).21-minute low-intensity row at ~20 spm. 4-minute cool-down with stretches. Bail out at the 21-minute mark if you need less.Don't Row Alone, Row Along 🦆RowAlong Club Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil0:00 Welcome & Machine Setup 0:29 Drag Factor — Why 145? 0:46 Posture & Seat Position 1:11 Foot Stretcher Strap Position 1:21 Handle Grip — Fingers Hooked, Not Choking 1:38 Countdown to Row 2:05 The Row Begins 2:25 Starting Easy — Finding Rhythm 3:00 Is It Okay to Row a Higher Drag Factor? 3:22 Power From the Legs, Not the Arms 4:33 Why a 2K Time Trial Helps Set Your Pace 5:53 "Jim Bro Meatheads" & Resistance Misconceptions 7:08 Heart Rate & Zone 2 9:58 Benefits of Low Intensity Rowing 11:28 My Technique Flaws — Over-Compression, Heels Lifting, Butt Scooting 13:06 Heels Down — Stopping Over-Compression 13:33 The Tape on the Rail Trick 14:53 Brain Muscle vs Brute Force 15:28 Using Feedback to Self-Correct 16:15 Forward Tilt & Arms Straight at the Catch 16:22 Hanging Off the Handle — Legs Do the Work 21:15 Recovery Sequence — Arms, Body, Then Knees 22:05 Shins Vertical at the Catch 23:07 Cool-Down 23:32 End of 21-Min Row 27:25 Hamstring Stretch 28:05 Quad Stretch 30:26 Hip Flexor Stretch 32:27 Forearm Stretch 34:30 Arm Stretch 35:27 Shoulder Stretch 35:47 Italy Trip — Any Recommendations? 36:24 Getting Back Into Training After a Break 36:57 Row Well. Be Well. Bye Bye.

May 20: The most important rowing machine workout you're probably not doing. This 25-minute low intensity row builds the foundation all your fitness sits on — better fat burning, sharper technique, stronger mitochondria — at just 5 out of 10 effort. Easy row, big gains. Row Along with me.It starts off with going through the range of motion and technique for the first 10 minutes, and then I get into talking Rowing Apps, sorted into Loggers (ErgData, ErgZone), Visual (EXR, ImmersU Row), and Coaching (Asensei, MyRow) — more about why you use them, than specific recommendations.👇 More low intensity rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil0:00 Welcome & Machine Setup0:41 Drag Factor & Foot Placement1:41 Handle Grip2:05 The Row Begins3:17 Handle Movement & Pulling at the Back4:17 Posture — Sit Up, Tilt, Reset6:14 Forward Tilt During the Drive7:15 Braced Core Technique8:15 Leg Timing at the Back of the Stroke9:21 Legs, Body, Arms — The Sequence9:32 Recovery Phase — Handle First10:04 Handle Finish Height12:28 Wrists Flat, Elbows Slightly Out13:10 Rowing Apps — The Three Categories13:31 Loggers (ErgData, ErgZone)14:25 Visual Apps (XR, ImmersiU Row, MyWhoosh)15:18 Coaching Apps (Asensei, MyRow)15:51 Data Logging & Integration (Strava, Apple Health)17:08 Don't Let Apps Steal Your Rowing Joy19:48 App Compatibility Across Machines23:07 Cool-Down27:45 Hamstring Stretch28:50 Glute Stretch31:24 Quad Stretch32:51 Hip Flexor Stretch34:57 Forearm Stretch35:27 Shoulder Stretch36:12 Split Time — What It MeansDon't Row Alone, Row Along 🚣⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme.

The one where we talk kit. What to wear on a rowing machine, why your shorts might be stealing your stroke, and the Diet Coke vs Water analogy that changes how you think about training intensity. Also: no background today (tech had a moment), a rant about the algorithm, and why your backside escaping costs you power.21 minutes at 5 out of 10. Low intensity, low stroke rate. Or as we're calling it: drinking water, not Diet Coke.👇 All the daily rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil0:00 Welcome & Machine Setup1:06 The Row Begins3:13 No Background Today — Tech Woes4:37 Don't Let Apps Dictate Your Workout6:45 Posture & Recovery Sequence8:12 Power Leaks — Watch Your Backside9:29 What to Wear for Rowing — T-Shirts & Shorts16:44 Sports Bras for Rowing19:19 Connecting Power to the Handle22:12 Cool-Down23:00 Why You Can't Row Faster26:22 Stretching & Active Rehab31:56 Diet Coke vs Water — The Intensity Analogy33:28 Scottish Water & An Algorithm RantDon't Row Alone, Row Along 🚣⚠️ Please ensure you are healthy enough to exercise before Rowing Along with me. If you have any concerns about your health or fitness, consult a medical professional before starting this or any exercise programme.

What shoes should you wear on a rowing machine? Do you even need rowing gloves? This 25-minute follow-along rowing machine workout doubles as Review Week — while we row at a nice low intensity, I'm talking through the best shoes for rowing (spoiler: Converse are hard to beat), whether barefoot rowing works, and what to look for in gloves if you're getting blisters.The first 10 minutes are all about rowing technique — handle release, posture reset, leg drive, arm pull, the lot. Then we get into the gear chat. So whether you're here for the technique, the shoe advice, or just to row along with some company, you're in the right place.Don't Row Alone, Row Along 🖖⏱ CHAPTERS0:00 — Let's Get Started1:05 — Machine Setup2:52 — Warm-up5:52 — Rowing Technique Breakdown16:45 — Best Shoes for Rowing23:52 — Rowing Gloves: Do You Need Them?31:15 — Cool-down & Stretch🔎 This is a RowAlong Daily Workout — Review Week #1Low stroke rate, zone 2 intensity, all ages, any rowing machine.#rowingmachine #rowingworkout #rowalong #rowingtechnique #indoorrowing #concept2 #bestshoesforrowingmachine☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1➡️ Become a Patreon: https://www.patreon.com/rowalongCHAT WITH ME!===============================👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/ - WEBSITE: https://www.rowalong.comBut seriously - just keep watching, that's all I ask!! 🔵🔵🔵This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. See you in the next video.==================What I use================== (Affilliate Links): ***Rowing***https://amzn.to/3cIjma7 Concept 2 Rowing Machinehttps://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holderhttps://amzn.to/3cufucm Jabra 65t Elite Earbudshttps://amzn.to/3tgeKxB Dyson Fanhttps://amzn.to/3tfb9Qr Macbook Pro for RowPro softwarehttps://www.rowalong.com/shop T-shirts***Recommendations***https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitterhttps://amzn.to/3rbe5eT Polar H9 Heart Rate Sensorhttps://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensorhttps://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensorhttps://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensorhttps://amzn.to/3cpKevg Moofit Heart Rate Sensorhttps://amzn.to/36yXObT Apple Watchhttps://amzn.to/3an2vGW Floor Mathttps://amzn.to/3akI916 Ski-Erghttps://amzn.to/3tiWJ1N Bike-Erghttps://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)#hiit #indoorrowing #rowingmachine #burncalories*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.