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RowAlong - Indoor Rowing Workouts
BUILD POWER + SPEED + FITNESS! Rowing Sprint Challenge 10 x 20 sec / 1:30 Rests
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Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential.
Today's Challenge:
⚡️ 20-second max efforts
⚡️ 1m30 recovery
⚡️ Up to 10 rounds
⚡️ Stop when below target
Quality over quantity - when power drops, you stop!
💥 What This Will Do For Your Rowing:
Develop explosive power
Increase sprint speed
Boost rowing efficiency
Improve recovery capacity
Enhance overall performance
Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪
🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.
📚CHAPTERS📚
00:00 Welcome & Overview
02:31 Sprint Session Begins
20:00 Cooldown
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CHAT WITH ME!
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But seriously - just keep watching, that's all I ask!!
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See you in the next video.
==================What I use==================
(Affilliate Links):
**Rowing**
https://amzn.to/3cIjma7 Concept 2 Rowing Machine
https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor
https://amzn.to/3rcCJfa Concept 2 Phone Holder
https://amzn.to/3cufucm Jabra 65t Elite Earbuds
https://amzn.to/3tgeKxB Dyson Fan
https://amzn.to/3tfb9Qr Macbook Pro for RowPro software
https://www.rowalong.com/shop T-shirts
**Recommendations**
https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter
https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor
https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor
https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor
https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor
https://amzn.to/3cpKevg Moofit Heart Rate Sensor
https://amzn.to/36yXObT Apple Watch
https://amzn.to/3an2vGW Floor Mat
https://amzn.to/3akI916 Ski-Erg
https://amzn.to/3tiWJ1N Bike-Erg
https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift)
#rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife
More episodes
View all episodes
3. Arp 29: RowAlong Daily Workout - 25 minutes low intensity - TV rant...
39:42||Season 3, Ep. 325 minutes of low intensity rowing — coached from setup to cooldown. Perfect for beginners and anyone fixing their rowing technique.This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, every weekday. Same format, same calm pace, always something to learn.Today I'm mixing up how we cover technique. Instead of saving it all for the end, we're weaving tips throughout the session — from machine setup right through to the final minutes on the rower. Think of it like terrestrial TV: the content comes to you, whether you're ready or not. (Unlike streaming — you'll get that analogy by minute 10.)Along the way we cover:→ Machine setup: drag factor, footplate height, and why it matters more to beginners than anyone→ The six-move stroke sequence: push with legs, rock the body, draw the arms — then reverse it→ Handle position on recovery: where it should float, and where it absolutely shouldn't be→ Footplate placement hack: getting your feet right so pressure transfers cleanly into the machine→ Core bracing: "be the snake" — relaxed yet engaged from catch to finish→ Why your catch length matters more than your finish length→ The simple acronym to remember the stroke order: LBR — Legs, Body, Row (arms)→ Full cooldown and post-row stretch: glutes, quads, forearms, shoulders, and hip flexorsCHAPTERS0:00 Intro & today's plan0:42 Machine setup1:52 We're rowing — low intensity session19:30 Core bracing: "be the snake"21:40 Cooldown25:09 Technique tip & full stretch39:28 Sign-off⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are for informational purposes only.
1. Apr 27: Easy 25 Min Follow Along Rowing Machine Workout | Low Intensity + Perfect Technique
42:49||Season 3, Ep. 125 minutes of low intensity rowing, every weekday. Machine setup, coached rowing, technique work, and cooldown — same format, every time.This is The RowAlong Daily Workout — 21 minutes of coached rowing followed by a 4-minute cooldown, structured so you always know what's coming. No guessing, no falling behind, no racing ahead. Just rowing together.Today we're keeping it genuinely easy. RPE 3–4. Around 20 strokes per minute. The kind of low intensity rowing your body needs more of — and I'll show you exactly why controlling your intensity, rather than just rowing harder, is what actually builds real fitness over time.Along the way I cover:→ Machine setup: drag factor, foot stretcher height, and handle grip→ The six-move stroke sequence: push, swing, pull, release, rock, bend→ Why your legs control your pace far more than your arms ever will→ Core bracing at the finish — and why it matters more than you think→ Elbow height, handle position, and knee timing on the recovery→ A full post-row stretch: hamstrings, glutes, quads, hip flexors, forearms, and shouldersCHAPTERS0:00 Intro & series redesign0:47 Machine setup1:49 We're rowing — low intensity explained15:46 Technique: the six-move stroke22:51 Cooldown28:25 Stretching🚣 Full daily workout playlist: The RowAlong Daily Workout —https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil🎯 Join the accountability board: rowalong.com/join⚠️ Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.
36. Apr 22: 25 Min Easy Rowing Workout | The Jeans Test
41:12||Season 2, Ep. 36A low intensity 5K row this morning, with a 1K paddle to cool down — around 25 minutes in total at low stroke rate. Just enough to wake the body up and start the day right.Along the way I cover how I ease into these morning sessions without a formal warm-up (coffee, emails, then straight on the machine), why those first few minutes of gentle rowing matter more than you might think, and a story about a pair of Levi's 501s that turned into a quietly satisfying reminder of what consistent daily rowing can do. I also end up on a long tangent about Hyrox — whether it has a ceiling, why tickets are so hard to get, and whether it could ever make the Olympics.Also: I nearly promised yesterday that I'd talk about the community side of things today, then forgot. So that's tomorrow's topic, apparently.CHAPTERS 0:00 Intro 0:41 Machine setup 2:08 Row begins 2:56 No warm-up and easing in cold 14:37 The jeans test — noticing quiet progress 19:00 Hyrox — the bubble, the Olympics, the sled problem 23:24 Cooldown paddle 29:28 Warm-up deep dive and wrap-up🚣 RowAlong Daily Workout Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🌍 Add yourself to the Rowers' Map: https://rowalong.com 🏅 Join the leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout
35. Apr 21: 25 Min Easy Row | Why Low Intensity Always Wins
44:33||Season 2, Ep. 35Row along with me for 25 minutes — low intensity, 18–21 strokes per minute, 5K with a 1K cool-down. Exactly the kind of session that's always the right answer.I start with a full machine setup — drag factor, seat position, feet, handle grip — so whether you're new to the erg or just want a quick reminder, you're sorted before we even push off. Then we row. Nice and easy, no pressure, good company.I had a bit of an energy-dump weekend — did too much, didn't recover enough — so today is all about easing back in and listening to what my body wants to do. And what comes out of that is a thought I keep coming back to: if you ever sit down on the rowing machine and wonder what you should do today, a low-intensity 20–30 minute row is almost always the right answer. I explain why, and it might just become your default too.Along the way I get into boredom on the rowing machine — why I no longer use that word — and somewhere around the 40-minute mark I end up telling a story involving Paul Daniels, Debbie McGee, and why I'll never compete with Shane from Dark Horse for an audience. It makes sense in context. Honest.This one's part of the daily RowAlong Club playlist — come back tomorrow and we'll do it all again.CHAPTERS 0:00 Intro 0:43 Machine Setup 2:09 Into the Row 2:26 Recovering After an Energy Dump Weekend 8:44 Why Low Intensity Is Always the Right Call 40:56 Paul Daniels, Shane, and the Rowing Audience Question 43:35 Finding Your Special Purpose🚣 Daily rowing playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 🎯 Join the RowAlong leaderboard: https://rowalong.com/join ☕ Support the channel: https://ko-fi.com/rowalong⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingmachine
34. Apr 20: The Easiest 5K Row You'll Ever Do | 26 Minutes, Low Intensity, 20 spm : RowAlong
39:54||Season 2, Ep. 34
33. Apr 17: 25 Min Low Intensity Row | Full Technique Walkthrough
42:28||Season 2, Ep. 33Today's row is another low intensity 5k plus 1k cool down — around 26 minutes in total. Row along at whatever pace suits you, match my stroke rate if you like, or just use the session as your anchor for the morning.Before we get going I cover something I get asked about more than you'd think: what should your monitor actually be set to? Pace, watts or calories? I go through why most training plans default to pace per 500 metres, what CrossFit boxes do differently with calories, and why for general rowing the honest answer is — it doesn't matter as much as you think.At around seven minutes I do a full technique walkthrough, working through the whole stroke from the finish position forward. I cover handle relaxation on the recovery, why letting your hands drop slightly beats trying to stay perfectly flat, the forward tilt sequence before you bend your knees, shin angle at the catch, core bracing, and how the arm pull should be the last thing that happens — not the first.And in the cool down I have a bit of a rant about clickbait fitness content, VidIQ title suggestions, and why I'm not going to start calling every workout a guaranteed fat-torching session. I'm not that guy.CHAPTERS0:00 Intro & machine setup2:00 Still on calories — rolling with it again4:19 Pace, watts or calories — which should you use?8:35 Full technique walkthrough28:00 Cool down & stretching33:44 Why I won't chase the algorithm🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Subscribe for daily rows: https://www.youtube.com/rowalong🎯 Join the leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout
32. Apr 16: 25 Min Easy Row | Stroke Rate, Consistency & One Big Tangent
42:47||Season 2, Ep. 32Rowing by feel today — literally. I started the session with my monitor still set to calories, and rather than stop and fix it, I just kept going. So this one is a fully improvised 25 minutes of low-intensity rowing with no real idea of my pace.But rowing by feel is actually a useful thing to do. When you've spent enough time on the machine, you develop a sense of what low intensity feels like — the stroke rate, the effort, the rhythm — without needing a number to confirm it. I talk about why that matters, and what it has to do with a conversation I had with my daughter Jaime about swimming stroke counts.From there I get into technique consistency — the idea that getting into the catch in the same position each time, with the same sequence through the drive, is where real improvement lives. I watched someone rowing this morning who was doing all the right things in completely the wrong order, and it's a reminder of how much the sequence matters.And then — I won't pretend otherwise — things take a bit of a turn. I go off on a tangent about religion and money, what I'd remove from the planet, and why I'd rather be making rowing videos full time. It's a Thursday. My energy tank was depleted. I acknowledged this on camera. You've been warned.The first half is solid coaching chat. The second half is peak playlist content.CHAPTERS0:00 Intro & EXR Dockside Drift course1:41 The monitor is set to calories — we're winging it4:38 Jamie's swimming lesson and stroke rate8:00 Why you train at different stroke rates10:24 Technique consistency and getting the sequence right28:42 Cool down, stretching, and the big tangent🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Subscribe for daily rows: https://www.youtube.com/rowalong🎯 Join the leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout
31. Apr 15: 25 Min Low Intensity Row | How Calorie Counting Actually Works
44:28||Season 2, Ep. 3125 minutes of easy, low-intensity rowing — 5K plus a short cool-down. Join me and we'll talk.Rowing consistently is where the real gains live, in fitness, in technique, and yes, in the numbers on the monitor. This session is one of those daily building blocks — nothing dramatic, just showing up and doing the work at a pace where your breathing rises but the effort stays manageable.Along the way I get into calorie counting — what the monitor is actually telling you, how accurate it is, and how it fits into the bigger picture of energy in and out. It's a topic that comes up a lot and I cover it properly here. I also spend a few minutes on the stroke — the rhythm and timing of the drive that makes rowing feel connected rather than scrappy. Both topics are worth sticking around for.There's also a genuine tangent about drummers, and a word about why I'm doing my lunchtime row on the Aviron today.CHAPTERS0:00 Intro0:54 Machine Setup2:31 Calories & Calorie Counting5:56 Technique: The Rolling Stroke36:18 Foo Fighters & Drummers42:19 Aviron Team Competition🚣 Full RowAlong playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil🏆 Join the leaderboard: rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingworkout
30. Apr 14: 25 Min Row — Broccoli, Gut Biomes & Why You're Here
40:24||Season 2, Ep. 30Some days the best part of what my rowing workouts can offer is company. Load up, get on the machine, and let me waffle away in the background — and if something I say about technique or training actually lands, that's a bonus.This is Tuesday's 5K with a 1K cool-down, low intensity, around 26 minutes. Row along at whatever pace suits you.CHAPTERS0:00 Intro & machine setup1:56 We're rowing3:43 Why this series exists10:50 The 45-second stroke explainer — live rehearsal20:18 Nutrition, gut biomes & listening to your body28:53 Cool-down stretches + training tiers🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil📩 Join the RowAlong community leaderboard: https://rowalong.com/join⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.#indoorrowing #rowalong #rowingtechnique #concept2 #indoorrowingworkout