RowAlong - Indoor Rowing Workouts

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.

Want to discover what you're actually capable of? This rowing workout has a genius pattern that brings out the best in everyone — whether you're just starting out or you've been rowing for years.Here's what makes this follow along rowing session so special: it adapts to YOU. Beginners will build confidence and see rapid improvements, while experienced rowers will find new levels of strength they didn't know they had. The alternating pattern keeps everyone engaged and progressing.🚀 Why This RowAlong Workout Works for Everyone:Alternating efforts that let you work at YOUR level while still improvingSmart recovery periods that teach your body to bounce back fasterPattern that builds both physical fitness and mental confidence30 minutes that fly by because you're always moving toward the next phaseI'll guide you through every step, adapting the coaching to what you needPerfect for rowers who want to:✅ Get significantly stronger and fitter at their own pace✅ Build confidence in their rowing ability✅ Learn how to recover quickly between efforts✅ Experience that amazing feeling of surprising themselves✅ Row along with supportive coaching every step of the way✅ Discover they're capable of more than they thoughtHere's the magic: This pattern meets you where you are and takes you where you want to go. Your "max effort" is perfect for you right now, and this workout will help you find your new personal best — whatever that looks like.------------------------------------------------------------------------------------------------------------------------------------------------------------The Workout: 4 minute Warmup, Straight into: 1 min @ 20spm (Low Intensity) 1 min @ 20spm (Max Power) 1 min @ 20spm (Low Intensity) 1 min @ 24spm (Match Max Power Pace) Repeat for 30 minutes 2 min Cooldown🎯 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!------------------------------------------------------------------------------------------------------------------------------------------------------------Subscribe for more rowing workouts that actually challenge you and deliver real results. ☕ 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

This is audio from the group row on the EXR app - streamed live on 23rd November 2025 over on the RowAlong Live Youtube channel.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.

This is audio from the group row on the EXR app - streamed live on 16th November 2025 over on the RowAlong Live Youtube channel.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.

This is audio from the group row on the EXR app - streamed live on 9th November 2025 over on the RowAlong Live Youtube channel.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.

This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:1 minute machine set up4 min warm-up22 min main session (11 effort switches)2 min cooldown1 minute stretching / re centerYou’ll row smart, sweat smart, and feel stronger.🔥 The Main Set:11 rounds of:1 min low effort @ 20 SPM1 min high effort @ 20 SPMI will guide you through every stroke to help you connect, push, and recover — all with confidence.💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.📌 CHAPTERS00:00 Intro01:21 Warm-Up06:16 Main Workout28:33 Cooldown🏷️ Hashtags#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine