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RowAlong - Indoor Rowing Workouts

Time to Fly - Row 2 - Flight Pattern

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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 @ 30spm

Do this 6 times.

2 minute Cooldown


🛫 Why this workout Works So Well:


Gradual intensity increases that boost your fitness without overwhelming you

Smart progression from easy to challenging that builds real endurance

Built-in recovery that teaches your body to bounce back faster

Pyramid structure that makes 36 minutes fly by (pun intended)

You'll finish feeling strong, not broken


Perfect 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 fitness


The 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 Intro

01:49 RowAlong Workout Begins

36:23 - Cooldown


Subscribe 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.

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com


Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts


RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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  • 72. Turn Off Autopilot | 25 Minute Follow Along Rowing Workout

    45:09||Season 5, Ep. 72
    Ever find yourself rowing away without really thinking about what you're doing? Come join me for this 25 minute follow along rowing workout, where we'll enjoy some comfortable, low-intensity indoor rowing, get moving and see what happens when we give our rowing a little more attention!Today's RowAlong Daily Workout is a chance to settle into a comfortable rhythm, enjoy some exercise and make the most of your time on the machine. There's no need to chase fast times or push yourself harder than you want to. Just find an intensity that works for you, enjoy the company and let's have a good row together.As we row, I discover something rather interesting about my own technique. Without realising it, I've slipped back into some old habits. But by concentrating on my posture and how I move into the next stroke, I manage to improve my split by five seconds without feeling as though I'm working any harder!It's a useful reminder that sometimes getting more from your rowing isn't just about pushing harder. A little focus, better movement and paying attention to what you're doing can make a difference too.There's plenty of the usual RowAlong waffle along the way, including preparations for my Christmas marathon row, thoughts about warming up, and an extended wander through the world of music, DJs, vinyl records and why everyone seems to have their phones out at concerts these days!Whether you're rowing for fitness, looking after your health or working towards your own rowing goals, you're very welcome here.So jump on the machine, find your rhythm and let's switch off autopilot for a little while!🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Welcome! Let's get ready to row01:00 – Setting up your machine and posture04:20 – Let's row! Starting gently11:45 – When old rowing habits creep back in16:00 – Switching off autopilot: Five seconds faster!25:18 – Cooldown and making the most of your rowing29:44 – Stretching and a bit of RowAlong waffle32:20 – Music, DJs and the lost art of enjoying a concert43:24 – Closing thoughts and weekend plans☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 71. Your Row, Your Choice | 25 Minute Follow Along Rowing Workout

    50:57||Season 5, Ep. 71
    It's your row, so make it yours! Jump on your rowing machine and join me for this 25 minute follow along rowing workout. We'll enjoy some comfortable, low-intensity indoor rowing, get our bodies moving and have a good chat along the way.Today's RowAlong Daily Workout is a reminder that you're in charge of your own fitness journey. You decide how much you want to improve, what goals you want to work towards and how far you want to take your rowing. Whether you're here to stay fit and healthy, become a better rower or work towards something more ambitious, there's room for everyone.As we row, I'll share plenty of coaching to help you make the most of your time on the machine. We spend some time exploring the rowing stroke, from getting comfortable in the right positions to connecting your legs, body and arms so that everything works together smoothly.And once the rowing is finished, I get into a rather long chat about comfort zones, motivation and why making the decision to exercise is such an important first step. Getting fitter means challenging yourself a little, but that doesn't mean every workout needs to be exhausting or that everyone needs to chase faster times. You get to decide what you're working towards.There's also the usual RowAlong waffle, including a freezing cold studio, my rather fetching tiger socks and a few entertaining tangents!So whether you're looking to build your fitness, enjoy some exercise or simply have someone keeping you company on the rowing machine, come row with me. Find a comfortable pace, give yourself something to focus on and enjoy another worthwhile workout.🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Welcome! A chilly start to today's row01:08 – Getting comfortable and setting up your machine06:05 – Let's row! Settle into a comfortable pace08:15 – Rowing, coaching and finding something to focus on27:10 – Cooldown and bringing the stroke together31:25 – Stretching and recovery34:10 – You're in charge of your rowing41:45 – Comfort zones, fitness and making your own choices50:20 – Closing thoughts and see you tomorrow!☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 70. Row With Me! | 25 Minute Follow Along Rowing Workout

    49:35||Season 5, Ep. 70
    Fancy coming for a wee row? Jump on your rowing machine and join me for this 25 minute follow along rowing workout! We'll keep things comfortable, enjoy some good conversation and get a worthwhile bit of exercise into our day.Today's RowAlong Daily Workout is a no-pressure, low-intensity indoor rowing session. Whether you're starting your morning with a row, fitting some cardio into your fitness routine or getting moving after a busy day, this is your chance to settle into a comfortable rhythm and enjoy 25 minutes on the machine.And while we're rowing, I'll share some useful coaching to help you make the most of every stroke. We talk about getting properly connected to the rowing machine, using your legs and core effectively, finding a smooth rhythm and why good technique matters whether you're rowing for fitness or working towards a particular goal.There's plenty of the usual RowAlong waffle too! Today I chat about fitting exercise around a busy schedule, preparing for the World Indoor Rowing Championships, my upcoming visit to teach rowing technique to Army PT instructors, and a few other tangents that pop into my head along the way.But the main thing is simple. You don't need to chase a particular pace or match my numbers. Just get on your machine, find an intensity that works for you and enjoy the row. Keep coming back, keep moving, and those regular workouts can help you build your fitness and become a more comfortable, confident rower.So, are you ready for a wee row? Let's get moving!🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Welcome! Fancy a wee row?01:00 – Getting comfortable and setting up your machine04:50 – Let's row! Getting moving12:00 – Making the most of every rowing stroke25:50 – Cooldown and a little RowAlong chat30:18 – Stretching and training updates39:00 – Teaching rowing and why technique matters45:43 – Closing thoughts and a bit more RowAlong waffle☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 69. Take It Easy, Enjoy the Row | 25 Minute Row Along Workout

    48:11||Season 5, Ep. 69
    Fancy an easy-paced row today? Jump on your rowing machine and come join me for this 25 minute follow along rowing workout. We'll take things at a comfortable pace, find a rhythm that feels good and enjoy some company while we get our exercise done!Today's RowAlong Daily Workout is all about settling into your rowing, getting your body moving and enjoying a worthwhile session without feeling the need to push yourself to the limit. We start gently, giving everything a chance to warm up, before finding a comfortable, steady pace for the rest of the workout.Along the way, I'll share some useful rowing tips to help you get more from the effort you're putting in. We chat about posture, getting connected to the rowing machine, using your legs effectively and why taking a little time to find your rhythm can make such a difference to how your rowing feels.And then, in typical RowAlong fashion, the conversation goes wandering! Today I end up chatting about David Attenborough, Blue Planet, the future of television and some of my experiences editing TV programmes — including filming whales, giant surfing waves and the incredible patience involved in making wildlife documentaries.Whether you're rowing to improve your fitness, maintain your health or simply enjoy some exercise with a bit of company, you're very welcome here.So get yourself comfortable, choose an intensity that works for you and let's enjoy another good row together!🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Welcome! Let's take it easy today00:58 – Setting up for a comfortable row05:28 – Let's row! Starting gently and warming up10:00 – Finding your rhythm and getting more from every stroke21:50 – Rowing, Blue Planet and the world of television26:36 – Cooldown: Easing off the effort30:42 – Stretching and behind-the-scenes TV stories46:15 – Nearly a year of RowAlong Daily Workouts47:45 – Closing thoughts and see you tomorrow!☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 68. Got 25 Minutes? Let's Get Rowing! | Follow Along Workout

    40:38||Season 5, Ep. 68
    Got 25 minutes to spare? Let's get rowing! Jump on your rowing machine and join me for a comfortable, low-intensity RowAlong rowing workout. We'll get moving, enjoy some good conversation and make a little time for ourselves in the middle of a busy day!It's Monday, and I'm squeezing today's RowAlong workout into a particularly busy morning because it's my daughter's birthday! But that's part of what these daily rows are all about. Making time to exercise, keeping yourself moving and enjoying the benefits of a regular rowing routine.You don't need to be chasing personal bests or preparing for races to get something worthwhile from your rowing machine. Sometimes you just want to get on, enjoy a good workout and feel a little fitter and healthier along the way.As we row, I'll share some simple coaching tips to help you get more from every stroke. We look at getting comfortable on the machine, using your legs effectively and finding that lovely connection between your body and the rowing machine. I even get into my slightly unusual description of making your backside feel lighter on the seat!There's plenty of the usual RowAlong conversation too, including my weekend workouts, the music of Van Halen and a few thoughts about why good rowing technique is useful whether you're training for competition or simply exercising for your health.So whatever your experience, grab your rowing machine, find a comfortable pace and come row with me. Let's make these 25 minutes count!🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Welcome! Making time for a Monday row01:00 – Getting comfortable and setting up your machine03:40 – Let's row! Settle into your rhythm09:00 – Rowing for fitness, not just performance16:00 – Getting more from your rowing stroke24:44 – Cooldown and a few more technique thoughts29:05 – Stretching and weekend workout chat38:30 – Closing thoughts and the benefits of a good row☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 67. Little Improvements, Better Workouts | 25 Minute Row Along

    47:49||Season 5, Ep. 67
    Want to get a little more from your time on the rowing machine? Come join me for today's 25 minute Row Along workout! We'll enjoy some comfortable, low-intensity indoor rowing, work on making each stroke feel good, and get another worthwhile workout under our belts.It's Fun Time Friday here at RowAlong, and today's workout is a reminder that getting fitter and improving your rowing isn't always about doing more of what you're already good at. Sometimes it's about identifying those little things that could be better and giving them some attention.Whether you're rowing to improve your fitness, stay healthy or prepare for your next race, there's always something you can work on. Maybe it's your rowing technique, your consistency, or simply making sure you're getting the most from the time you spend exercising.As we row, I'll talk about how I'm adjusting my own training ahead of the World Championships, why I've realised I need to spend more time developing my weaknesses rather than relying on my strengths, and how the same thinking can help anyone working towards a fitness goal.There's plenty of the usual RowAlong waffle too, including my excitement about Friday night's spaghetti bolognese, the differences between rowing machines, developing my own music-mixing app and a few TV recommendations!As always, there's no pressure to chase fast times or match my pace. Find an intensity that works for you, enjoy the conversation and let's get another good rowing workout done together!🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Fun Time Friday! Welcome to today's workout00:35 – Getting comfortable and setting up your machine04:20 – Let's row! Ease into your workout10:45 – Getting fitter by working on your weaknesses19:50 – Rowing for fitness, health and wellbeing25:00 – Cooldown: Easing off the effort30:00 – Stretching and a bit of RowAlong waffle36:00 – Stretching, technology and my latest project45:00 – Closing thoughts and have a great weekend!☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 66. One Small Decision, One Good Row | 25 Minute Row Along

    44:37||Season 5, Ep. 66
    Sometimes all it takes is one small decision to make your day a little better. Jump on your rowing machine and come join me for this 25 minute Row Along workout. We'll get moving, enjoy some comfortable, low-intensity indoor rowing and make a little time for ourselves.Today's workout is a reminder that getting fitter, getting stronger and improving your rowing doesn't happen overnight. It takes time, patience and consistency. But the decision to get on your machine and do something good for yourself? You can make that right now!As we row, I'll share some simple coaching tips to help you feel more comfortable and get more from every stroke. We talk about finding your natural rowing rhythm, making small improvements over time and why these easier workouts are such a useful opportunity to develop good habits.There's also plenty of the usual RowAlong conversation, including my ongoing attempts to improve my own rowing, preparations for the World Championships, forgetting to put the washing on, and a slightly wandering discussion about trying to be more present in everyday life!Whether you're rowing to improve your fitness, maintain your health or simply enjoy some exercise with a bit of company, you're very welcome here.Get yourself comfortable, find a pace that works for you, and let's enjoy another good row together!🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Welcome! Let's get ready for today's row00:45 – Getting comfortable on your rowing machine03:55 – Let's row! Settle into your rhythm05:15 – Small improvements take time11:00 – Finding a comfortable, natural rowing stroke24:50 – Cooldown and making the most of your workout29:10 – Stretching and a bit of RowAlong waffle35:00 – Life, distractions and remembering to be present41:15 – Being present in your rowing and everyday life42:45 – Closing thoughts: The decision to start is yours!☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 65. Get Rowing! | 25 Minute Follow Along Rowing Workout

    42:04||Season 5, Ep. 65
    Get rowing! Fancy some company while you get your daily exercise? Jump on your rowing machine and join me for this 25 minute follow along rowing workout. We'll keep the intensity comfortable, enjoy some good conversation and get another worthwhile session under our belts!Today's RowAlong Daily Workout is all about getting moving and enjoying your time on the machine. There's no need to chase fast times or worry about hitting particular numbers. Just find a pace that works for you, settle into a comfortable rhythm and enjoy 25 minutes of indoor rowing.As usual, I'll keep you company with a mixture of rowing tips, everyday chat and the occasional tangent! Today we talk about getting more from your rowing stroke, whether changing your technique for a faster split is really worthwhile, Formula One cars, dad dancing and a few thoughts about YouTube adverts.Whether you're an experienced rower or simply enjoy rowing to stay fit and healthy, there's a place for you here. Get yourself comfortable, press play and let's row together!🚣 MORE ROWALONG DAILY WORKOUTShttps://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil⏱️ CHAPTERS00:00 – Welcome! Getting ready to row01:58 – Let's row! Settle into your rhythm10:55 – A simple tip for a smoother stroke18:15 – Making the most of your rowing21:28 – A little experiment with technique27:30 – Stretching and recovery35:30 – Dad dancing and RowAlong waffle39:18 – A quick chat about YouTube41:15 – Closing thoughts☕ SUPPORT ROWALONG (ONLY IF YOU WANT TO!)The best way to support RowAlong is simply to watch the workouts, leave a comment when you can, and keep coming back for another row. That's genuinely all I ask!But if you'd like to support the channel financially, here are a few ways you can. Any money received goes towards upgrading the cameras, microphones and other tech I use to make these workouts better.❤️ Patreon: https://www.patreon.com/cw/rowalong☕ Buy Me a Coffee: https://www.buymeacoffee.com/rowalong💙 PayPal: https://www.paypal.com/donate/?hosted_button_id=WJ3Q8X6J4FFC6There's absolutely no obligation. I'm just glad you're here rowing with me!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing

  • 64. There's More to Rowing Than Going Faster | Row Along Workout

    47:48||Season 5, Ep. 64
    There's more to rowing than chasing faster times! Come join me for today's 25 minute RowAlong workout as we settle into some comfortable, low-intensity indoor rowing and have a chat about why getting on the rowing machine can be about so much more than performance.We start with a few technique reminders, because whether you're training for a race or simply rowing to stay healthy, getting your body into the right positions helps you make the most of every stroke. Good technique isn't just about going faster. It's about getting a great workout from the effort you're putting in.But today's conversation takes a more personal turn as I talk about how exercise has helped me through some difficult times, particularly during lockdown, and why having a regular training routine has become such an important part of looking after both my physical and mental wellbeing.There's also a bit of a reality check about those dramatic 30-day fitness transformations you see online. Real progress takes time, and sometimes the biggest benefit of exercise isn't something you can measure on a monitor or see in a photograph.Of course, there's plenty of the usual RowAlong waffle along the way, and I probably share rather more about myself than I intended!So whether you're working towards a rowing goal, maintaining your fitness or simply fancy some company while you exercise, jump on your machine and come row with me.MORE ROWALONG DAILY WORKOUTS:https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilCHAPTERS00:00 – Welcome! Let's get set up for today's row00:55 – Rowing technique: Getting the most from every stroke05:16 – Let's row! 21 minutes of easy-paced rowing08:30 – Why good technique matters for everyone13:00 – Rowing for more than just performance20:50 – How exercise helps me manage stress26:20 – Cooldown: Why I keep coming back to rowing30:48 – Stretching and a few personal reflections35:00 – Disco dancing and some RowAlong behind-the-scenes chat45:47 – Closing thoughts: Small wins add up!⚠️ Health WarningPlease make sure you’re fit enough for exercise before taking part. If you have any medical concerns, injuries or are unsure whether this workout is suitable for you, speak to a qualified health professional first. Stop immediately if you feel pain, dizziness or anything that doesn’t feel right.#RowAlong #RowingWorkout #IndoorRowing