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RowAlong - Indoor Rowing Workouts

Your Pace, Your Row: Row 5K Every Day (Easy 22 Min) | RowAlong Rowing Machine Workout

Season 1, Ep. 15
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Just 20 minutes rowing every day WILL make a difference. Follow along with me in this indoor rowing workout on my Concept2 - and get those fitness benefits for yourself. Come back every day to stick to your routine.


But here's what really matters: don't stress about hitting 5000 meters at my pace. I'm rowing around 21 minutes - you might finish before me, you might take longer. The point is to get 20-21 minutes of rowing in your body. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Thursday follow-along is about YOUR journey, not matching mine.


The workout:

21 minutes of rowing at an easy, conversational pace

Around 19-20 strokes per minute

Keep rowing while I keep talking if you need more time for your 5K

Perfect foundation building / Fitness Boosting intensity (zone 2)


What you'll get:

✅ Easy cardio on your rowing machine - no pressure, just company

✅ Technique reminders: drag factor setup to your preference, foot plate height for vertical shins, lower is often better than higher

✅ Real talk about why you shouldn't compare your pace to mine

✅ Chat about the Concept2 logbook and January's virtual team challenge

✅ The metric that actually matters: are you better than yesterday?


Today's chat covers: Green screen paint drama (expensive CSO green turned out limey yellow!), three important housekeeping points about keeping these rows low intensity, why my fitness background means his pace isn't your target, the fair comparison being today versus yesterday not you versus me, zone 2 training benefits for fitness improvement, the Concept2 logbook virtual team challenge (join RowAlong team! at log.concept2.com/teams), and a rushed morning with boiler repair people coming.


The philosophy: Don't worry about my pace... I've spent most of my life doing intense sport. I'm not saying I'm anywhere near the top anymore, but I am fit. Maybe you're new to rowing, maybe you're 20 years older than me, maybe you don't have the fitness background. So it's not fair to compare paces. What is fair is that you compare today to yesterday. Do you feel as fit as you were yesterday? Do you feel better, stronger, faster? That's what really matters here. I'm just here to keep your company... it's about what you do.


Row at your own pace - you might finish your 5K before me or after me. The point is just to get 21-22 minutes of rowing in your body. If you finish early, cool down. If you need more time, I prattle on for a couple of minutes at the end.


Pro tip: Start rowing during my intro if you need more time to complete your 5K!

Follow along with me for stroke rate and technique cues. You should be able to talk most of the way through - I sure could!


CHAPTERS:

00:00 - Welcome: It's About Time, Not Distance

01:20 - Machine Setup & Let's Get Rowing

02:30 - Green Screen Paint Disaster Story

03:10 - Housekeeping: Keep It Low Intensity

04:15 - Don't Compare Your Pace to Mine

08:00 - Zone 2 Training Benefits

14:30 - Technique Focus & Fitness Improvement

21:00 - Concept2 Logbook & Team Challenge

24:30 - Boiler Repairs & Wrap Up

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout

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