RowAlong - Indoor Rowing Workouts

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.

The Friday one. The one where we figure out when this row actually fits into your life — morning buy-in, lunch break, last thing at night — and whether you should row before or after your weights session. Plus the "skill points" analogy that changes how you think about mixing cardio and strength.21 minutes at 5 out of 10 effort. Low intensity, low stroke rate, zone two heart rate. Or as I like to call it: four cats out of three dogs.👇 All the daily rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil0:00 Welcome & Workout Setup0:39 Machine Setup — Drag Factor0:46 Posture & Foot Placement1:11 Foot Stretcher Strap Position1:21 Handle Grip1:38 Countdown to Row2:05 The Row Begins2:25 Morning Routine & Starting Easy3:00 Pace Fluctuation Is Normal3:51 Quantifying 5/10 Effort4:33 Why a 2K Time Trial Helps5:53 Time on the Machine Matters7:08 Heart Rate & Zone 28:30 The Speech Test for Intensity9:58 Benefits of Low Intensity Rowing10:14 When to Do This Workout — Morning10:52 These Rows Don't Drain Your Battery11:45 Lunchtime & Evening Options13:10 Last Thing at Night? Leave a Gap14:27 Combining Rows with Other Workouts15:28 The Skill Points Analogy17:25 Cardio + Strength — Which First?18:25 Light Cardio as a Warm-Up Before Weights19:15 Why Too Much Cardio Before Weights Hurts20:39 Easy Cardio After Strength Training23:07 Cool-Down23:32 End of 21-Min Row23:58 Better to Row Any Time Than Skip It24:55 Last Night's Hybrid Workout27:25 Hamstring Stretch28:05 Quad Stretch30:26 Hip Flexor Stretch32:27 Forearm Stretch34:30 Arm Stretch35:27 Shoulder StretchDon'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 short one. The chatty one. The one where we talk Metallica, Star Wars, and why your mitochondria need to email their friends more. 21 minutes of low-intensity rowing at 5 out of 10 effort, plus a full cool-down and stretch — perfect on its own or as a warm-up before weights.👇 More Quickie Rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil0:00 Set Up Your Rowing Machine1:59 The Row Begins12:14 How Fatigue Changes Your Pace16:10 Over-compression — Why Shins Past Vertical Loses You Power22:00 How to Breathe While Rowing23:07 Cool-Down27:45 Hamstring Stretch28:50 Glute Stretch31:24 Quad Stretch32:51 Hip Flexor Stretch34:57 Forearm Stretch36:24 Shoulder Stretch38:30 2K Training vs RPE — Which Is Right for You?Don'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 most important rowing machine workout you can do. This 25-minute low intensity, low stroke rate row builds the foundation ALL your fitness sits on — from fat burning to technique to mitochondrial efficiency. Just you, your rowing machine, and 5 out of 10 effort. Row Along with me.Check out my YouTube channel for over 800 RowAlong workouts. And for More low intensity 25 minute rowing workouts:👇https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil0:00 The Most Important Workout2:05 Workout Begins2:50 RPE — How Hard Should You Row?7:42 Why Low Intensity Beats High Intensity12:41 Technique Work at Low Stroke Rate18:02 Relaxing Your Arms on Recovery23:07 Cool-Down23:38 How to Breathe While Rowing27:18 Hamstring Stretch28:37 Glute Stretch30:26 Quad Stretch32:27 Hip Flexor Stretch34:30 Forearm Stretch35:27 Shoulder StretchDon'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.

Most people guess their low intensity pace. In this workout, you won't have to.We row 21 minutes together at low intensity — around 20 strokes per minute — and I'll walk you through a simple breathing test that tells you exactly how hard you're working, no heart rate monitor required. If you can speak in full sentences, you're in the zone. If you can't, ease off. That's the whole thing.Along the way I cover how to connect your feet to the flywheel (this changes your stroke more than anything else), why comparing your pace to other people is a waste of your mental energy, and how the three training bands — duration, intensity, and stroke rate — interact to define a workout.It's a genuinely easy row. Come along.What's in this one:✅ 21 minutes low intensity steady-state rowing✅ The breathing test — find YOUR zone, not someone else's✅ The foot-to-flywheel connection cue✅ Why 220 minus your age might be lying to you✅ 4-minute cool-down row✅ Full stretching routine─────────────────────────🕐 CHAPTERS─────────────────────────0:00 Welcome & what we're doing today0:40 Machine setup — drag, seat & foot stretcher2:01 Let's row — starting easy3:11 Feet first: the connection cue4:45 The Breathing Test — finding your low intensity zone8:31 "What's wrong with me?" — why comparing pace doesn't work17:00 What tempo intensity actually feels like20:31 Max intensity explained23:36 Cool-down begins28:00 Stretching routine33:53 The flywheel — the dumbbell analogy36:41 Learning to row is like learning to drive40:31 A quick word about algorithms41:26 See you tomorrow─────────────────────────Full playlist here: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't row alone. Row along. 🚣

A calm 25-minute low intensity rowing workout to keep you company — 21 minutes easy rowing, cool-down, and a full stretch. 🚣Filmed al fresco today — me, a Concept2 RowERG, and a garden mid-renovation. The pace is easy, the chat is warm, and technique coaching runs right through it. Whether you're in a gym, a garage, or your own back garden, come row along.What's in this workout:✅ 21 minutes low intensity steady-state rowing✅ Technique coaching — catch, finish, elbows, wrist position✅ Which muscles rowing actually works (and why it matters)✅ 4-minute cool-down row✅ Full stretching routine─────────────────────────🕐 CHAPTERS─────────────────────────0:00 Welcome & workout plan1:19 Set up your machine1:32 Let's row — 21 minutes low intensity4:06 Why I'm outside today5:40 Training, fatigue & recovery11:37 Technique: catch & finish positions14:14 Rowing underarm — why it changes everything17:08 Rowing efficiency vs. strength22:31 Cool-down begins26:53 Stretching — full cool-down32:50 See you tomorrow─────────────────────────📍 Full Playlist on YouTube─────────────────────────https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't row alone. Row Along. 🚣