RowAlong - Indoor Rowing Workouts

July 3: Everyone will tell you: never row at lever 10. They're probably rowing on a clean machine.At lever 10 on a dirty Concept2, the drag factor drops!! Almost identical to what I rowed yesterday at minimum setting. So before you listen to the angry experienced rower at the gym: check the drag factor number, not the lever position.Row Along with me as I row the full 21 minutes with the lever at maximum — drag factor around 220 on my clean machine. Same pace. Same stroke rate as yesterday. Where yesterday was a cardio challenge in disguise, today is a muscle workout. Shoulders, hamstrings, the full drive — working at a 7 out of 10 muscular effort from the first stroke. The cardio load is a LOT less.The technique coaching stays woven throughout: posture, foot plate height, handle grip, the drive sequence, and why maximum drag lets you get away with things that minimum drag absolutely punishes. We also talk about finding your "Baby Bear" — the drag factor that taxes both your muscles and your cardiovascular system equally. Usually somewhere between 110 and 150. For most people, closer to 130.Also: Alex, who showed up when he wasn't feeling it. A brand new rower who completed a 40-minute interval session first time out. And what learning to drive has to do with finally feeling in control of a rowing stroke.No shouting. No beasting. Just 21 minutes of pulling lever 10 — and actually understanding what it's doing.Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.Bail out any time — even 10 minutes of this is worth showing up for.Don't Row Alone — Row Along.00:00 Welcome – Two Days, Two Extremes00:08 Yesterday: Minimum Drag Recap01:06 Today: Lever All the Way to 1001:43 The Dirty Machine Revelation02:01 Posture – The Slump Reset03:08 Foot Plate Settings04:34 The Row Begins – 20 spm, Max Drag05:03 What 220 Drag Factor Actually Feels Like07:30 Muscles vs. Cardio – The Real-Time Difference12:00 Baby Bear: Finding YOUR Drag Factor17:00 The Driving Analogy – When You Finally Take Control21:00 Alex, A New Rower & Community Wins24:00 Cool Down & Stretch27:00 Tomorrow's ConclusionWorks on Concept2, WaterRower, NordicTrack, and more.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ 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.com#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout #RowingTechnique #RowAlong #LeverTen #ConceptTwoDragFactor #RowingMachine

Same pace. Same stroke rate. Lower drag than almost anyone uses. And my heart rate was higher — which tells you everything you need to know about who's actually doing the work.Today I row the entire session with the Concept2 drag factor set to its lowest setting — around 90. Not because it's easier to row at a specific pace. Because it proves something: the machine isn't the engine. You are.I walk you through full setup from the start — posture, foot stretcher height, handle grip, and why I'm rowing strapless today. Then we get into the stroke itself: core engagement (there's a sound you can make that switches it on immediately), the leg drive sequence, back swing timing, the finish, and the recovery phase where most people quietly fall apart and don't know it.I also get into power profile — the "boom" connection from feet to hands that either happens or it doesn't, and how to make it happen consistently.And during the stretches — a gentle rant about CrossFit rowing that may have caused me to shed a single tear. Plus knife accidents. Reading habits. And a birthday that involved balloons, handwritten memory notes, and one of those moments that makes you realise how lucky you are.Tomorrow: I do the whole thing again — drag factor at 10. Same pace. Same stroke rate. Different universe.Low intensity. Full coaching. Any rowing machine welcome.Bail out any time — even 10 minutes of this is worth showing up for.🎧 Some people just listen. I don't judge.Don't Row Alone — Row Along.00:00 Welcome & The Drag Factor Experiment00:12 Setup – Lowest Drag (Concept2 ~90)00:58 Posture01:45 Foot Stretcher Height02:27 Handle Grip02:37 The Row Begins05:37 Core Engagement – How to Switch It On07:30 Leg Drive & Quad Connection08:22 Back Swing, Arms & The Finish09:33 The Recovery Phase14:58 Power Profile – Feet to Hands26:19 CrossFit Rowing & A Single Tear34:13 Knives, Reading & Life Hazards38:46 A Birthday Worth RememberingWorks on any rowing machine — Concept2, WaterRower, NordicTrack, and more.⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ 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.com#RowingWorkout #DragFactor #Concept2 #IndoorRowing #FollowAlongWorkout #RowingTechnique #RowAlong #LowIntensityRowing #RowingMachine #EasyWorkout

July 1: 21 minutes of easy rowing — and it turns out that easy IS the cheat code.  Better form, better health, and you barely feel like you're trying. Any rowing machine welcome.This is the workout I do every single morning. Low intensity, low stroke rate, with full technique coaching woven in throughout — not shouted at you, just explained while I row. Because here's the thing: easy intensity means you actually have the headspace to feel what your body is doing. And that's where the real improvement happens.Today I cover the full stroke from catch to finish: foot plate setup, posture, the timing between your feet and hands, the drive sequence (legs, back, arms — in that order, always), handle height at the finish, elbow position, the recovery phase, a drill for hands-before-knees, and the snake breath for core engagement. It sounds like a lot. It really isn't. That's the whole point.I also talk about my full training day — what I actually do from morning to evening as someone over 50 who cares about staying strong without destroying himself.And during the stretching, a podcast episode on climate change turned into one of the most unexpectedly useful frameworks I've heard for making decisions under uncertainty. Squares, rectangles, hip flexors. It all connects. Trust me.No shouting. No beasting. Just 45 minutes of better rowing and better company.Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.Bail out any time — even 10 minutes of this is worth your time.🎧 Some people just listen. I don't judge.Don't Row Alone — Row Along.00:00 Welcome & The Cheat Code01:54 Getting Set Up04:01 The Row Begins05:12 Technique: The Catch & Drive10:11 Technique: The Finish & Elbows15:12 Technique: The Recovery22:01 Drill: Hands Before Knees25:35 Core Engagement – The Snake Breath26:06 My Training Day29:33 Cool Down & Stretching38:03 A Podcast About Climate Change (Stay With Me)44:51 Closing Thoughts⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ 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.com#RowingWorkout #IndoorRowing #RowingTechnique #FollowAlongWorkout #RowingForBeginners #RowingMachine #EasyWorkout #LowIntensityWorkout #RowAlong #FitnessCheatCode

Come and row 21 minutes with me. Low intensity. Low stroke rate. Coaching woven in throughout — not shouted at you between gasps for air, but dropped in gently while we row together. Today, after a comment from Will, I'm back in socks, which turns out to be one of the best ways to actually feel your foot placement — and once you feel it, you can't unfeel it.I cover the small things that make the biggest difference: where your feet sit on the footplate, what your wrists should be doing (and what they probably are doing), the shoulder blade moment that most people rush past, and the arm sequence that makes the recovery feel almost effortless once you've got it.And yes — I talk.This week: my cousin Jo has just left after five days that completely lit up the house. I've only met her seven times in my life and we've never once run out of things to say. I talk about her cycling the Hebridean Way, about family, and about the people in your life who make you feel more like yourself — and the ones who quietly don't.I also talk about Jaime's swimming competition and what it actually means to race well (it's not what you think), and a parking attendant who had absolutely no business being in customer-facing work.No shouting. No beasting. Just 21 minutes of better rowing and better company.Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more. Bail out at any point — the technique is worth it even if you only stay for 10 minutes.🎧 Some people just listen. I don't judge.Don't Row Alone — Row Along.00:00 Welcome & Getting Set Up02:29 The Row Begins03:17 Technique: Foot Placement & Leg Drive08:25 Technique: Arms, Wrists & Back15:32 Life & Chat17:22 Jo & the Hebridean Way23:11 Jaime's Swimming at the Scottish Nationals24:00 Cool Down27:15 The Parking Attendant28:28 Stretching41:55 Closing Thoughts#RowingWorkout #LowIntensityRowing #RowingTechnique #IndoorRowing #FollowAlongWorkout #RowingMachine #RowAlong

June 29: Row Along with this indoor rowing workout while I talk to Jo - who just cycled 350km The Hebridean Way, through 10 Scottish islands — solo, camping, ending at ancient standing stones on the summer solstice. Now she's rowing with me.This is a 21 minute Zone 2 indoor rowing workout — low effort, comfortable pace, proper technique. Today it's also a conversation. Row along while we hear how Jo did it, why she almost didn't, and what she'd do differently.Along the way, a few technique cues to keep your stroke clean:✅ Foot strap setup — balls of your feet, not your toes✅ Avoiding over-compression at the catch✅ Letting the handle clear the knees✅ Relaxed arms and a better handle path✅ Stroke rate vs effort — and how you can row at a higher rate and still keep it Zone 2Get on your rowing machine. You're not rowing alone today.Jo's rowing on my Concept2 - but I'm on the Merach Aura. I prefer the Concept2 in all honesty, but I still got a good workout on the Merach - even if the monitor is rubbish.If you're interested in Merach machines - the R50, The R50 Aura, and my choice, the R50 Pro, here's some referral links to check them out:10% promo code for R50 PRO: JOHN10MRhttps://www.amazon.co.uk/MERACH-Resistance-Adjustable-Performance-Professional/dp/B0DRSB189M/https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers)Use Code John10https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers)Use Code John8⏱ CHAPTERS00:00 Welcome & Meet Jo00:20 My First Ever Dual RowAlong01:08 Today’s Low Intensity Chat Workout01:45 Foot Strap Setup02:08 Merach R50 Aura & Setup Chat02:30 Start Your Zone 2 Workout02:38 Row Starts02:59 Seat Tape & Over-Compression03:32 Technique Cue: Lead With The Arms04:05 Relaxed Arms & Handle Path04:48 Handle Past The Knees06:00 Chain Height Cue06:30 Jo’s Hebridean Way Trip06:59 Getting Into Bikepacking07:54 The 800km Ontario Ride08:42 Solo Riding & Empowerment09:34 Did Jo Feel Unsafe?10:05 The Loneliness Challenge10:55 350km Over Seven Days11:33 Camping, Pods & Horizontal Rain12:05 From Oban To Barra13:05 Causeways, Ferries & Island Roads14:28 The Butt Of Lewis14:59 Viking Story Time16:17 Summer Solstice & Callanish Stones17:18 John’s Lighthouse Fact18:39 Packing Light For Bikepacking19:21 Jo’s Gravel Bike19:56 Bike Bags & Minimal Kit20:54 Bib Shorts & Rain Jacket22:01 Hebrides Weather & Tailwinds23:00 Turquoise Beaches23:21 Row Ends / Distance Check24:01 Stroke Rate, Power & Zone 225:07 Quick Stretch Begins25:34 Glutes Or Hips?26:06 Post-Row Chat26:54 Jo’s Takeaway: Challenge Yourself28:28 Everything Is Fixable30:17 What’s Next?31:03 Final RowAlong Reminder⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what’s something you’d like to challenge yourself to try?☕ 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.com

June 26: RowAlong to this 25 minute low intensity indoor rowing workout, open to all levels. I'm Rowing Barefoot. One of the best ways to feel what your rowing technique is doing. Whether you're rowing at home in your socks, in bare feet, or in full kit — none of that matters. What matters is getting on the machine and moving. I talk about footplate height as we start the row, then at around 22 minutes into the row I talk about why it DOESN'T hurt me.This is a proper RowAlong Daily Workout: 21 minutes of low intensity rowing, a 4-minute cool down, and a full stretch session to finish.Along the way we'll row together at a comfortable stroke rate and focus on the technique that makes rowing feel natural and efficient:✅ Posture that actually helps you row✅ Relaxed hands and handle grip✅ Foot pressure — what you should feel, and where✅ Legs, body, arms — in the right order✅ Connecting your power through the stroke✅ Why less resistance often means better rowingAnd because I’m rowing barefoot today, I talk about why some people find it uncomfortable — and why good technique can take pressure away from the wrong parts of the foot.This is a simple rowing machine workout that works whether you’re brand new to indoor rowing, getting back into fitness, rowing for weight loss, or an experienced rower using it as a low intensity technique session.We’re also rowing the EXR Arsenal Ring course today, so load it up if you want to follow along there too.If you’ve got enough energy to take the first stroke, you’ve got enough energy for today’s workout.⏱ CHAPTERS00:00 Welcome & The Barefoot Rowing Hook00:38 EXR Arsenal Ring Course00:53 Today’s 25 Minute Low Intensity Row01:36 Drag Factor / Resistance Setup01:47 Seat Position02:04 Posture: Sit Up Before You Row02:43 Foot Stretcher Setup For Bare Feet03:51 Handle Grip & Relaxed Hands04:14 Row Starts05:05 Gentle Start: Press, Don’t Smash07:23 Arms Straight Before The Knees Bend09:09 Adding Power With The Body Swing10:43 Legs, Body, Arms13:12 Drag Factor, Stroke Rate & Feel17:49 Don’t Let Resistance Break Your Technique21:45 Barefoot Rowing: What It Feels Like23:49 Heel Lift, Toe Pressure & Comfort25:17 Cool Down Begins26:34 Tight Straps vs Loose Straps28:24 Posture Chat: Sit Up Doesn’t Mean Row Like A Plank29:52 Hamstring Stretch31:23 Glute Stretch33:33 Quad Stretch35:20 Hip Flexor Stretch37:51 Chest / Forearm Stretch39:44 Shoulder Stretch42:02 Personal Story & The Burn Scar45:22 Final Reminder⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ 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.com

June 25: 25 minutes of calm, follow-along rowing that quietly makes everything better — your fitness, your technique, your energy. No pressure. No personal bests. Just RowAlong. This is your time.We'll row together for 21 minutes at a low stroke rate and low intensity, then finish with a 4-minute cool down before moving into a full stretching session. Along the way, we'll focus on posture, handle grip, body swing, core connection, relaxed arms, and how your pace can improve without simply pushing harder.That's what makes this row so valuable — it builds the fitness you carry into everything else:🚣 In your rowing💪 In your other training🚶 In everyday life🧠 In your confidence to keep showing upWhether you're fitting in 25 minutes at home between life's other demands, using this as active recovery alongside harder training, getting back into fitness, or simply looking for a steady row that gives you something real — this one belongs in your week.We're also rowing the Temple Island Shortcut course on EXR, so load it up and row along if you're using the app.If you don't know what workout to do today, pick this one.⏱ CHAPTERS00:00 Welcome & Why This Workout Is So Valuable00:52 Starting Gentle & Letting The Body Warm Up01:19 Resistance / Drag Factor Setup01:39 Posture: Sit Up And Let The Power Flow02:02 Foot Stretcher Setup02:36 Handle Grip & Relaxed Hands02:51 EXR Temple Island Shortcut Course03:15 Row Starts03:31 Why We Start Gently04:56 Body Swing & Good Posture06:00 Arms, Recovery & Stroke Sequence07:16 Cruise Pace Without Pushing Harder10:15 The “Magic” Of The First Four Minutes11:35 Connecting Legs To Arms13:02 Braced Core & The Balloon Analogy17:03 The Snake Cue For Core Engagement17:46 Heat, Hydration & Training Sensibly24:16 Cool Down Begins28:29 Stretching Begins29:22 Glute Stretch31:11 Quad Stretch & TV Editing Chat33:26 Hip Flexor Stretch35:17 Forearms, Wrists & Shoulders43:22 Hydration, Kindness & Wrap Up⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ 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.com

June 24: Most workouts only help you for the next hour. This one helps with everything that comes afterwards. Today's RowAlong isn't about emptying the tank or chasing numbers. It's about building the fitness that supports the rest of your life — and the rest of your rowing.For 25 minutes we'll row together at a comfortable pace, work on technique, relax into the rhythm of the stroke and build the kind of fitness that makes every other workout feel easier.This is the foundation. The scaffolding.The row that helps you become a better rower, a fitter person, and someone who simply feels better for having done it.Whether you're rowing to improve your health, lose weight, get fitter, race faster, or simply move more, today's workout has something to offer.Along the way we'll work on:✅ Body position✅ Relaxed power✅ Handle grip✅ Loose shoulders✅ Efficient technique✅ Sustainable fitnessWe'll also row the Deja Vu course in EXR, giving us some beautiful scenery while we build the kind of fitness that lasts.If you've got enough energy to take the first stroke, you've got enough energy for today's workout.⏱ CHAPTERS00:00 Why This Row Matters00:18 Easy Doesn't Mean Easy Results00:43 Life Fitness & Building Foundations01:02 Machine Setup01:12 Drag Factor & Resistance01:19 Posture & Seat Position01:42 Foot Stretcher Setup02:27 Handle Grip & Relaxed Power02:41 EXR Deja Vu Course02:53 Row Starts03:04 Settling Into The Rhythm21:00 Cool Down25:00 Stretching & Recovery⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.🚣 Row along every weekday — workouts uploaded daily.👉 Bookmark the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil💬 Drop a comment — what's your why?☕ 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.com