Over the past couple of months, people have been sending me videos of CrossFit athletes rowing 500 meters by sitting at the back of the machine doing bicep curls with the handle. Ian sent me another one yesterday, and I finally took the hint and tried it myself.

On technique, I cover handle height and why sternum is the target, along with chain height and how that varies depending on your torso length. The key point is about fluid rhythm versus pausing at the back of the stroke. Your handle should always be moving, not stopping and holding at the finish.

Gavin asked about healthy eating and avoiding snacking, which isn't really my area but I do have a nutrition certification. The basics are protein-heavy snacks keep you fuller longer, portion control matters more than food quality sometimes, variety in your diet is important, and hunger is often thirst in disguise. Drink water first, wait ten minutes, then decide if you still need that snack.

I spend some time talking about the RowAlong Accountability Board and how it's meant to be motivating, not demotivating. The danger with streak systems is what happened to me with Duolingo and Wordle: built up a massive streak, lost it, then stopped completely. I don't want that to happen here. The board has daily streaks, weekly streaks, and total weeks completed, so you're always building toward something even if life gets in the way.

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Peter and a few others have been asking how to actually quantify low intensity training. I talk about keeping these rows easy, but what does that mean in practical terms? Today I cover different ways to gauge your intensity: RPE, heart rate zones, 2K pace training, FTP zones, and lactate threshold measurements. They're all slightly different frameworks, but they're all trying to describe the same thing.

On the technique side, yesterday's leg session has really activated my lats today, which led to talking about posterior chain engagement and keeping arms straight with forward tilt. The recovery sequence is arms, tilt, knees - getting your body positioned before you bend your knees.

I've been mentoring Lester, a PR3 adaptive rower with Parkinson's who's attempting world and British records. His main issue was aiming the handle down at the front then opening his shoulders too early. Simple fix, but it'll squeeze more pace out.

Yesterday's training was treadmill hill sprints because of the rain (1 minute at 13.5K, inclines of 4, 5, and 6), then leg weights at night: squats, deadlifts, lunges, calf raises, leg presses.

My goals are straightforward: British Rowing Indoor Champs in December. That's eight months to improve my 2K time, get back to lightweight (currently 77.8kg, need to be under 75kg), and work on the mental side of racing. Not just physical training but also being comfortable at that intensity again after the hand injury knocked my racing mindset sideways during COVID.

RowAlong Accountability Tracker:

rowalong.com/join

SUPPORT:

☕ https://www.buymeacoffee.com/rowalong

🔔 https://www.youtube.com/@rowalong?sub_confirmation=1

🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any fitness program. Participation is at your own risk.

#rowing #lowintensitytraining #zone2training #rowingtechnique #posteriorchain #2ktraining #britishrowingchamps #adaptiveroweir #pr3rowing #rowalong #concept2 #indoorrowing

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Someone asked yesterday: "How do I get faster? I want to do 10x500m at 1:55 pace but I'm at 215." Here's the answer nobody wants to hear — you get fast by working on it. You can't just sit down and decide to be an Olympian. You need technique, power generation, base fitness, and the ability to hold that fast pace through anaerobic tolerance.

And here's the thing about these daily easy rows: they're building massive base aerobic fitness. Low intensity, not pushing pace, but consistent. That's the foundation everything else sits on. Want to go faster in intervals? Build your base first.

Today's technique deep-dive: recovery rhythm. I'm not someone who says pause at the back. The handle should always be moving. But watch the rhythm — I'm not throwing it away from me, not lurching my body weight. Arms relax, sit up, tilt forwards, smooth. If you were on a boat, you wouldn't fight that last moment of acceleration from the drive. You'd be fluid.

Recovery doesn't matter for the power you just put in. What it does is set you up to hit the catch consistently for every stroke. Relaxed, fluid movement to the front is efficient and mechanically safe.

Into the front: arms straight, push the machine away with your feet. Hold that forward tilt for three quarters of the stroke. Only at the back do you finally pull to finish. It's not about thinking "pull" — push harder with your legs, you go faster. Legs are bigger, more powerful, fitter than arms.

Also: RowAlong leaderboard launched at rowalong.com/join. Register with username and location, get your unique link, tap it after workouts. No email, no password. Just accountability. Save that link properly — bookmark it, don't rely on Facebook browser.

Hill sprints at lunchtime today. 5K in 21 minutes this morning, then 1K cooldown.

Whatever your body wants to do — that's how you row.

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But today's really about technique. Spent my lunch yesterday watching a Decent Rowing video on catch connection, and it clicked something loose. Shoulder elongation — not arm length, shoulder reach. You're hanging off the tendons and muscles, getting an extra couple of inches before you even think about pulling. Your knees open slightly into your armpits, staying inside the box your arms create. You wouldn't squat with your knees together. Same principle here.

And here's the thing: your leg drive controls everything. Not your arms. Not your back swing. Your legs. Push harder with your legs, you go faster. It's that simple, and that efficient. I spent half this row talking through the mechanics because once you feel that floating sensation as you drive away from the front — that braced, connected feeling all the way to the finish — it changes how you row.

Also: big news. Launched the RowAlong leaderboard at rowalong.com/join. Enter your name, get a unique link, tap it after each workout. Tracks your streak, your totals, your five-day weeks. No email, no password, just accountability. 40 people signed up already. Day two of building this thing, still refining it, but the idea's simple — same reason I make these videos every morning. Accountability keeps you showing up.

Interestingly, I'd left EXR's pace calculation to EXR Split, rather than Rower Data. So if you pay attention to the distance I'm at on EXR when I say I've completed 5000m and 6000m - you'll see that EXR has me a little slower. A video is coming, to explain what's happening there.

6K total today (5K + 1K tagged on), 21 minutes for the 5K. Low intensity because I've got more training later. Whatever your body wants to do today — that's how you row. Stretches included. See you tomorrow.

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Today's session is on the Merach R50 — a budget-friendly alternative to the Concept2, and something I give an honest, warts-and-all assessment of during the stretches. If you're curious about whether it's worth buying, I've got a full review linked below and a 15% discount code for UK and EU shoppers.

There's also a thread running through the row about pacing under pressure — drawn from my 1K world record training, Saturday's parkrun PB (a 17-second improvement), and what happens mentally when the data tells you you're going faster than you've ever gone before. Do you trust it, or do you slow down?

Merach R50 rowing machine:

👀 Full review: https://youtu.be/3629bcR_AQA

🇬🇧 UK: https://uk.merachfit.com/?ref=JOHNSTEVENTON — 15% off with code JOHN15

🇪🇺 EU: https://merachfit.eu/?ref=JOHNSTEVENTON — 15% off with code JOHN15

(Discount code not available on the US site, sorry!)

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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There's a proper technique thread running through the row today — sequencing legs and back, why doing both at once is less efficient than you'd think, how to use these low-intensity sessions to hardwire good habits so they show up automatically when you're going flat out.

And then there's the story. Today the backstory arc arrives at the moment RowAlong actually became RowAlong — the name, the team, and a pattern I've started to notice about myself and the friendships that come and go around the chapters of my life. It's an honest one.

Finishing up with a full stretch routine and a heads-up: I'm live on the EXR app Sunday morning at 9am GMT — remember the clocks change.

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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There's a proper technique deep-dive today — we're looking at handle height and the catch: where it should land on the drive, what goes wrong when you scoop or drop at the last moment, and why keeping the chain level matters more than the angle. I also get into the arm-bending debate: elite water rowers do it, so why are we all taught to keep straight arms? There's an actual answer to that, and it's more interesting than it sounds.

But the conversation that anchors the session is about Thursday. Why Thursday specifically? And what keeps you coming back when your body's already told you it's had enough this week? I've been rowing every weekday since December, and I talk honestly about what's made that possible — including the part you play in it.

Tuesday to Friday episodes are unlisted on YouTube if you want to watch them rather than listen — bookmark the playlist so you don't lose them: ▶️ https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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Today's technique is built around the chain height debate — and it starts with a confession. I made a short video recently that was essentially a rebuttal to a clip Austin from JustRow put out about handle path and chain height. No shade at all — he rows beautifully — but I disagreed with the approach, and I realised after posting it that a 60-second short probably wasn't the best place to make a nuanced argument. So I'm unpacking it properly here.

The short version: lowering the handle on the recovery is a useful cue if you're someone who bends their knees too early. But in my experience, nine times out of ten, the rower who does it then opens their hips to lift the handle back up — which is exactly the problem we were trying to fix. Sternum height, relaxed shoulders, straight line in and out. That's still where I land.

Along the way I also cover body rock and core bracing, the connection between feet and hands through the stroke, and the feet-out-of-straps drill — which is one of the most honest ways to find out whether your momentum is actually going into the flywheel.

And there's a story from the racing years that I skipped a few weeks back — soda doping, a 1K race in Aberdeen, and what happens when you get the dosage slightly wrong with about ten minutes to go before the start. It doesn't end well. Mostly.

📋 Find the rest of this week's rows as video RowAlongs here: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil (Thursday and Friday sessions are unlisted — bookmark the playlist so you don't lose them)

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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Technique today goes deep on foot plate height and what it actually does to your body position — why too high squashes everything up as you come into the catch, why too low opens the angle the wrong way, and the relationship between your shin angle and how much your upper body has to compensate. There's also a useful cue around keeping your knees inside the box formed by your arms and handle, and what happens to your posture when they poke out the top.

The backstory picks up the RowAlong origin story from where we left off — from the knife accident and rehab rows through to COVID, lockdown, rowing machines flying off shelves, and why that moment of people suddenly working out at home changed everything. Plus some honest thinking about where the channel goes next, plans vs daily workouts, and what the rest of 2025 might look like.

📋 Tuesday to Friday rows are unlisted on YouTube — find them in the playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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Technique today covers flat wrists and elbow position — why dropping your elbows shifts the work onto your delts and forearms when your lats and back could be doing the job instead. There's also a useful cue for engaging your lats at the catch with a slight outward arm rotation that's genuinely worth trying. Plus handle height, sternum vs belly button vs upper chest, and why sternum is the target.

Back on the day job today — a new series of This Farming Life starts in the edit, which means slightly leaner output this week. The workouts still happen every morning, but the green screen is now running live rather than in post. That's the plan, anyway.

The backstory is on pause while the week gets going again — but the story of where RowAlong came from, and where it's heading next, picks back up from Tuesday.

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We'll be holding a nice, easy pace of around 20 strokes a minute for the entire row. I'll guide you through setting up your drag factor, seat position, foot stretchers, and handle grip to make sure you're perfectly comfortable before we kick off.

Once we get moving on the 1.3-kilometer EXR course , I'll share some tips on technique, focusing on forward tilt, engaging your quads on the drive, and keeping your chain height level into your sternum.

After that, we just chat! I'll tell you the story of how I started making YouTube videos in a friend's gym , the magic of green screens , and my journey getting back into the Welsh and Scottish Indoor Rowing Championships after a nasty hand injury.

Don't Row Alone—let's get those heart rates up gently and enjoy the paddle!

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Today's technique goes deep on over-compression — what it actually is, why heels coming up is usually a posture problem rather than an ankle flexibility one, and what the chain height on your machine tells you about your handle path. Two viewer videos this week showed the same fault from opposite ends of the world: dropping the handle going forward, then pulling early to lift it back up. If any of that sounds familiar, this one's worth paying attention to.

The backstory jumps forward. After the 100km world record in France, 2018 brings a hideous winter flu that wipes out a trip to the World Championships in Virginia — sweating through an edit suite, money lost on a flight, and a race that never happened.

What followed is the story of how RowAlong actually came to exist: a knife sharpening incident, tendon surgery under local anaesthetic with a heart rate of 34, eight weeks of wiggling one finger on the train, a conversation with Shane from Dark Horse, that led to RowAlong.

📋 To watch the videos: find them in the playlist and bookmark it: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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Most mornings I stumble out of bed, make a coffee, and get on the machine. Today was different — the car needed an MOT, the garage is 2.4k away, and running back at 4:48/km first thing felt like a reasonable warm-up. The legs held up better than expected for three days post-Hyrox.

There's technique in here too. I'm uploading a separate short video today about using a piece of tape on the rail as a way to stop over-compression without the brute force approach of a resistance band — look out for that on the main channel later.

The backstory moves to France, 2017. Jean-Sébastien invites me to join a small lightweight team at a French army training centre to attempt the 100km world record — 8 people, 20 seconds on, 2 minutes 20 off, for five hours. I trained for it watching Mission Impossible films in 20-second bursts, flew Glasgow to Amsterdam to a tiny 18-seater to Rennes, and somehow ended up getting into a stranger's car with no plan. We got the record in 5 hours 7 minutes. It might still stand.

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There's a reason these easy sessions matter more than you think — and it has nothing to do with how fast you go. Whether you're chasing a sub-7 two-K or just trying to keep up with your kids, showing up consistently at low intensity is where the real fitness gets built. That's what this series is about.

Today's technique focuses on the recovery — why it's not a sequence of separate steps but one fluid motion, and the common habit of dropping the handle on the way forward that quietly wrecks everything that follows.

The backstory reaches Boston 2017. After a British record and a weekend as world champion, I arrive at the World Championships with a squad of teammates for the first time — and promptly have the worst race of my competitive life. What happened in the conversation afterwards is the moment things started to unravel.

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🔗 Full Daily Row Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

This is Week 1 of the new RowAlong Daily Row format — Monday's row is public, and Tuesday to Friday rows are available in the playlist above. Same daily commitment, just a smarter upload rhythm. Bookmark that playlist so you never miss a row!

🚣 What's inside this row:

00:00 Welcome & Format Update

01:17 Workout Intro — Low Intensity Plan

03:17 Let's Row — Warm Up & First Strokes

09:17 Technique Deep Dive: Posture, Footplate & Grip

15:30 Hyrox Glasgow Race Story

22:00 Why Leg Drive Matters (Hyrox Rowing Fail Edition)

30:40 Cool Down Stretch — Hamstrings & Hips

36:50 Quad Stretch & Final Chat

41:00 Wrap Up & What's Next

⏱️ Bail out options: Stop at 15 or 25 minutes — the stretching is a bonus.

📩 Got a question about your rowing technique? Drop a comment below.

Don't Row Alone, RowAlong.

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Technique-wise today it's about angles and arm sequencing. The back swing should mirror the forward tilt — one o'clock to eleven o'clock — and going deeper than that costs more in recovery energy than the extra centimetre of length is worth. There's also a proper look at keeping the arms straight on the drive: if you can still see your elbows in your peripheral vision, they should be straight. The moment they disappear is the moment you pull them in.

Then we get to Manchester, 2016. Five rowing machines in Dave's back garden, a staggered 1K race, and me arriving having trained hard enough to be doing 3:08 in training with more left to give.

Have a good weekend. Sunday is a rest day. Monday's row will be late. Keep an eye on socials for the Hyrox result.

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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Technique-wise, we get into handle height — aim for the sternum, not the belly button, not the neck — and the return sequence that most people get backwards. Arms away first, then sit up, then tilt forwards. A viewer sends a video of someone they're coaching and it turns into a useful case study: feet set too high in the foot plates, an on-water habit of dumping the handle, and a posture that collapses before the drive even starts. The fix is simple. Whether it gets made is another thing.

Then the British Indoor Rowing Championships, 2016. I know Tim is there, so I've already made my peace with no gold.

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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I'm filming Aviron workouts for another series this week, so it was either swap machines or just crack on. I cracked on. And actually, it turns out there's something worth talking about here — because rowing on a different machine tells you things about your technique that your regular machine quietly hides from you.

There's also a cake. Sort of. A genuinely useful way of thinking about how low, moderate, and high intensity sessions fit together in your training — and why 25 minutes at easy pace five days a week is actually doing more for you than you might think.

The backstory rolls forward too. It's 2016, I'm now racing under the Fitness Matters banner, and for the first time I walk into a championship and there's a table full of people who know my name. The English champs. 20 lightweight 40-to-49s. And for possibly the only time in my career, I line up quietly thinking: I've got this.

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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I cover setup and technique early on — posture, drag factor, the idea of "row flow" and why I want your movement to feel like water rather than a series of speed bumps. Then we pick up the backstory from where I left it. It's early 2015, I've just come fourth in Boston, I'm throwing everything at training, and a coach called Sam Blythe does something really smart that pulls me away from the comfortable world of Free Spirits and into something a lot more competitive. It feels like a small moment. It isn't.

The back half goes a bit off-road — posture at Wagamama, a squash lesson I was too self-conscious as a teenager to properly take on board, and something I feel pretty strongly about when it comes to people who worry about being judged at the gym. I think you'll agree with me on that one.

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries.

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In this session from the 25 by 5 (25x5) series — row 25 minutes a day, 5 days a week — focus on gentle movement, technique, and a relaxed pace. I’ll guide you through setup, rowing, and stretching, all wrapped up in under 40 minutes.

This workout is part of my taper week before racing Hyrox mixed doubles with my wife, so it’s deliberately easy. I also share stories from recent races, including my 4th place finish at the World Rowing Championships, and why good posture is key to protecting your lower back and maximizing power.

What you’ll get:

• Step-by-step machine setup
• Low-pressure rowing session
• Technique tips on posture and core engagement
• Stretching to finish
• Personal insights from my rowing journey and upcoming goals

⚠️ Always consult a healthcare professional before starting any exercise program. Stop if you feel pain or discomfort.

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Perfect if you're just getting started, coming back from a break, or want an active recovery day between harder sessions.

🏋️ Workout Details

⏱️ 25 minutes + cool-down stretches

📏 ~5,000m (but it's time-based — any machine works)

💪 Low intensity — you should be able to hold a conversation

🦶 Technique tip: try rowing with feet out of the straps

This is part of the 25 by 5 series — a 25-minute row, five days a week. Hop on whenever suits you. No need to catch up, no need to keep pace. Just row.

👉 Don't Row Alone, Row Along.

⚠️ Disclaimer: Only undertake exercise if you are medically fit to do so. If you have any pre-existing health conditions, consult your doctor before starting a new exercise programme. RowAlong accepts no responsibility for any injury sustained during these workouts. Listen to your body and stop if you feel unwell.

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Row 52 of the 25 by 5 series — 25 minutes of rowing, 5 days a week, on whatever machine you've got. Low intensity, no pressure, just move.

Today's technique focus: the recovery. Why chain height at the catch matters, why most people are stiff on the way forward, and a three-word cue that changes everything — relax, tilt, float.

Then the story picks up. I won gold at the English Champs in 2015 — two weeks later I was on a plane to Boston for the World Indoor Rowing Championships. No team. No coach. Just me. I wander through a frozen Boston Common the night before, sit at a Concept2 breakfast surrounded by strangers, and then I see the venue. Crash B. "Oh my, what have I done?"

Race day tomorrow.

⚠️ Disclaimer: Always consult a doctor before starting any new exercise programme. Exercise at your own risk.

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This one also marks a rebrand – I'm renaming the series "25 by 5" (25 minutes, 5 days a week) for Season 2. Let me know in the comments what you think. Does it work?

This is row 51 and I'm rowing in my hoodie, which tells you everything you need to know about the intensity today. I take you through machine setup first – resistance, seat position, foot stretchers – and then we get going on the EXR Desert 8 course.

Once we're moving I get into technique, covering the most common thing people miss: it's not how far you slide, it's your posture. Hinging over your hips into the front of the machine changes everything. I also share a genuinely useful tip – hang a medal round your neck while you row. If it flies up into your field of view, your back is swinging too early. Keep an eye out for the short video on that one.

Then I pick up my rowing story. After a humbling British Champs, the Free Spirits team helped me raise my game – and I arrived at the English Champs having actually got faster. I also talk through what really happens in a 2K race: the ATP cream, the burn that kicks in at 90 seconds, and why you just have to not fear it. There's a cowbell. I'll say no more.

Boston World Champs tomorrow.

After your row: drink, shower, eat – and tell someone you love them. Aggressively, if necessary.

⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort.

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Today is row 49 in this daily series, and it's another easy, no-pressure 25 minutes on the machine. I take you through machine setup first – resistance, foot straps, seat position, handle grip – and then we get straight into it.

Once we're moving I spend a few minutes on technique. I take you through the full stroke sequence from the finish: how the handle should leave your chest, the one o'clock forearm position before you bend your knees, the sticky tape trick for finding your shins-vertical catch point, and why the hip swing comes later than most people think.

Then I pick up my rowing story where I left off. I'm in London for the British Indoor Rowing Championships at Lee Valley Velodrome.

After your row: drink, shower, eat – in whatever order works – and find someone that means something to you and tell them you love them.

⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort.

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I kick off with a quick machine setup – resistance, seat position, foot straps, handle grip – and then we're straight into it. A few minutes in I walk through the rowing stroke recovery sequence in detail: how the handle should feel as it touches your chest, why "hands away, sit up" is the cue that fixes most people's posture problems, and how to slide to shins vertical without thinking about it.

Then I catch you up on the weekend. I filmed a 2K test on a £30 rowing machine I found on Facebook Marketplace – an old York R301 – and the result genuinely surprised me. Go find that video if you haven't already.

From there I get back into my rowing story. After winning my first ever race and picking up silver at the English Champs, I signed up for the British Indoor Rowing Championships at the Lee Valley Velodrome in London. This is where things started to feel serious. I talk about flying down the night before, the walk to the venue with music in my ears, packing the pre-race nerves into a bag and leaving them at the door – and I leave you sitting in the corridor, headphones on, waiting for my name to be called. The race itself? That's tomorrow's problem.

After your row: shower, eat, drink, tell someone you love them.

⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort.

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I start by walking you through machine setup – drag factor, seat position, foot straps and grip – so you're ready to row comfortably and effectively. Once we're moving, I talk through some technique cues I've been working on myself: keeping heels connected at the front, fixing a back wobble I spotted in my own footage, and how to handle the recovery phase without rushing the handle away. There's also a deep dive into the 30-minute rate-capped workout for anyone who wants to improve their power and fitness on the rowing machine.

Midway through I share my training plan for the rest of the year – then I settle into the next part of my personal rowing story: after my first real taste of competitive indoor rowing, winning my category at the Scottish Indoor Champs (which I covered yesterday), I head down to the English Champs at the Manchester Velodrome – where things got a lot more serious.

If you're new to the channel, these are daily follow-along rows. You don't have to hit 5K – the 20 or so minutes of rowing is what matters. Come back every day, row with me, and you'll feel the difference.

After the row: have a shower, eat something, drink something, and tell someone you love them. That's the deal.

⚠️ Disclaimer: Always consult your doctor or a qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Listen to your body and stop if you feel pain, dizziness or discomfort.

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THE WORKOUT: 25 Minutes total time. We are aiming for a steady row at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance.

Why this workout? Consistent easy rowing at low intensity builds your aerobic base better than occasional max-effort sessions. Stick with me for the full 25 minutes to build real fitness.

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

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25 Minutes total time. We are aiming for a steady 5000m pace at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance.

Why this workout? Stick with me for the full 5K to build your aerobic base. If you need to bail out early, there is a natural pause point at the 15-minute mark!

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I'm rowing 5K every day throughout 2026 and you're welcome to join me. The "5K" is just a catchy title — what matters is getting 22-25 minutes of rowing in your body. Finish before me? Cool down. Need more time? I keep chatting. It's about the time on the machine, not the distance.

The workout:

5,000 meters at easy, conversational pace

Around 19-20 strokes per minute

Takes approximately 22 minutes + cooldown

Zone 2 intensity — building fitness without burnout

What you'll get:

✅ Solid cardio that builds your engine instead of wrecking you

✅ Full technique breakdown: handle to sternum, arms away first, sit up, tilt forwards, push with your feet

✅ Machine setup: drag factor, seat position (sit forward!), foot plate height

✅ My origin story continues: how video editing at Rathbone Training led to Cardonaldl College, meeting Julie while she studied law, thinking "I need to step up if I want to keep this girl," working at Fairline making corporate TV, going freelance, joining the BBC, and eventually working on a Horizon

The backdrop today is EXR's Henley Homecoming course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at whatever pace works for you. Some of you will finish before me, some after. The point is just to show up and row.

Pro tip: Start rowing during my intro if you need extra time for your 5K!

Follow along with me for stroke rate and company. You should be able to talk the whole way through — I definitely could!

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

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Low intensity rowing every day beats smashing yourself once or twice a week. Consistency builds your engine. This is about showing up, putting in 25 minutes, and letting the results compound over time.

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. The "5K" is just a catchy title — what matters is getting 25 minutes of good rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

• 5,000 meters + 1,000 meter cooldown
• Easy, conversational pace at 19-20 strokes per minute
• Around 26 minutes total
• Zone 2 intensity — building fitness without burnout

What you'll get: ✅ Easy cardio that actually builds your fitness base ✅ Technique breakdown: the recovery sets up your catch — handle away, sit up, tilt forwards, arms straight ✅ Machine setup: drag factor, sitting forward on your seat, foot plate positioning ✅ Real talk about weight loss: my "no C foods" rule (no cake, crisps, chocolate, cheese, caffrey's), cycling 25K to work daily, and rediscovering the concept 2 gathering dust in the gym corner

The backdrop today is EXR's Below Boston course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace. This isn't about the distance — it's about showing up and putting in the time. That's what builds real fitness.

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

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

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

Timestamps:

0:00 – Birthday row intro: 5K + 1K cooldown

0:52 – Machine setup: drag factor, seat position, foot plates

2:05 – EXR Boston Harbor route, T-Rex rowing impression

2:37 – Let's row! (countdown)

2:51 – Birthday presents: Troy Lucetta drumsticks story

5:38 – Technique breakdown: recovery sets up the catch

7:46 – Handle to sternum height, flat wrists, elbows through

10:28 – Elastic tension release, let the handle come away

11:09 – Shins vertical at the catch, push with your feet

15:00 – Origin story continues: the Empire State Building photo wake-up call

20:00 – Time to turn it around: decided to fix things before the wedding

21:03 – Weight loss phase 1: no C foods rule (cake, crisps, chocolate, cheese, caffrey's)

22:53 – Six months in, lost 20 pounds just by eating better

23:31 – 5K reached! Backing off intensity, holding stroke rate

23:56 – Adding cycling: 25K commute to work daily

25:03 – Joining Virgin Active, discovering concept 2s in the corner

26:42 – First 2K: 6:57, posting to the Concept2 forum

37:13 – The snarky responses that left a sour taste

40:03 – Stayed away from the online rowing community for 10 years

40:40 – Outro: thanks for joining my birthday row!

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I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down.

The workout:

• 5,000 meters at an easy, conversational pace
• Around 19-20 strokes per minute
• Takes approximately 21-22 minutes + cooldown
• Zone 2 intensity — low and steady
• 
  

What you'll get: ✅ Easy cardio on your rowing machine — no pressure, just company and a good story ✅ Technique: the secret sauce of sitting up as your arms come away — it resets your posture for the entire stroke ✅ Machine setup: drag factor 130, sitting forward on the seat, foot stretcher height ✅ Chapter four of my origin story: cutting off the long rocker hair for the field hockey boys, the nightclub moment that changed everything (PVE "7 Days in One Week" was playing), and why Julie's opening line was "It took you long enough"

The backdrop today is EXR's Expedition route. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

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

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

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I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

• 5,000 meters at an easy, conversational pace
• Around 19-20 strokes per minute
• Takes approximately 21-22 minutes + cooldown
• Zone 2 intensity — low and steady
• 
  

What you'll get: ✅ Easy cardio on your rowing machine — no pressure, just company and a good story ✅ Detailed technique breakdown: handle release, arms away, sit up, tilt forwards, then push with your legs — not pull with your arms ✅ Machine setup tips: drag factor at 130, sitting forward on the seat, foot stretcher positioning ✅ Chapter three of my origin story: how the squash players at Milngavie Bears took me under their wing, how their generosity shaped my entire personality, and why everything I do now is about sharing what I know ✅ The rant: "Rowing is NOT about arms" — plus why weak arms are no excuse

Today's chat covers: How squash entered my life at 18 after leaving the band with no friends, the incredible generosity of those first squash mentors (which defined how I approach teaching now), playing for three different clubs (Milngavie Bears, Acers, David Lloyd Renfrew), discovering rowing machines as cross-training for squash (18-minute 5Ks with zero technique!), the shoulder injury that ended my squash career, and why the surgeon told me to pick another sport. Plus: why I created a DJing website in 1995, wrote "DJing for Dummies," and basically do the same thing with rowing that I did with beat matching.

The backdrop today is EXR's Yacht Club route. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

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

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

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I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

5,000 meters at an easy, conversational pace

Around 19-20 strokes per minute

Takes approximately 21-22 minutes + Cooldown

Zone 2 intensity — low and steady

What you'll get:

✅ Easy cardio on your rowing machine — no pressure, just company and a good story

✅ Technique reminders: the handle release sequence, why arms stay straight, pushing with your legs not pulling with your arms

✅ Machine setup tips: drag factor, sitting forward on the seat, and why your foot strap position matters more than you think

✅ Chapter two of my origin story — from pudgy biscuit-eating kid to competitive squash player, and why finding something you actually enjoy is the real secret

The backdrop today is EXR's Cold Plane Loop course. Free trial at exrgame.com — use code RA26 for 15% off (John gets nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

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

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

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

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Monday or Friday, February or August - doesn't matter. This is about fitting 20-25 minutes of low-intensity rowing into your day, whenever that day is for you. Whether you row 4K, 5K, or 7K in that time - it's the time that matters, not the distance.

I'm on the Exergame Sentinel Spin course today if you want to row along with the same scenery. I'll do 5K then a 1K cooldown, giving you plenty of time to finish your row or cool down if you're faster than me.

Today's row:

• Low intensity, fitness-building pace
• Around 19-20 strokes per minute
• Conversational effort - just company and waffle
• Takes me about 22 minutes for 5K
• 
  

What we cover today: ✅ Complete machine setup guide: drag factor, foot strap height (crucial!), seat position, handle grip ✅ Detailed technique breakdown: handle release, posture sequence, arms straight at the front, when to pull ✅ The beginning of my story - from pudgy 10-year-old to where I am now ✅ Why I was destined to be big (family genes + Saturday chocolate binges) ✅ How getting a drum kit accidentally turned my life around ✅ The lesson I learned about keeping busy vs sitting idle in front of the TV

Technique highlights: Handle to sternum height, wrists flat. Handle away, sit up, tilt forward, THEN bend knees. Arms straight and forward tilt as you push with your legs. Only pull when legs are halfway done. Legs down, back swings, arms pull - in that order.

This week I'm telling my story - how I got from being a lost kid who ran home for lunch money to becoming someone who rows 5K every day and makes these workouts for you. Today's chapter one. Tomorrow we continue.

No stretching at the end today (my quads are sore from parkrun), but I've got 9 hours of stretching videos in the library. Recommend: quads, glutes, shoulders, forearms, hamstrings.

About EXR: Using the Sentinel Spin course today because it's more interesting to look at than data. Free trial available at exrgame.com - use code RA26 for 15% off (I get nothing, you get a discount).

#rowing #rowingmachine #concept2 #5keveryday #dontrowalone #homefitness #mondayworkout #exergame #easyrow

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Are you looking for some company while you get your meters in today? Whether you are a total beginner looking for a friendly face to keep you moving, or an experienced rower looking for a solid steady-state session, this video is for you. This workout is designed for all ages, all skill levels, and all rowing machines.

In today’s session, I am rowing a 5,000-meter piece. I’ll be maintaining a steady 2:15 pace, aiming to finish my 5K in about 22 minutes and 30 seconds, but I’ll continue to row until the 26-minute mark to ensure that anyone aiming for their own personal target has company until they cross their finish line. No pressure—just find a rhythm that works for you.

In this session:

• Essential Machine Setup: Crucial tips on setting your drag factor, sitting correctly on your "sit bones," and the proper way to hold the handle to stay connected to the stroke.
• The Rowing Community: An introduction to the Cross Team Challenge (CTC) and how teams like "Free Spirits" or "Fitness Matters" provide a sense of racing and community.
• Understanding RPE: Why this "Zone 2" workout might feel "too easy" but is actually a highly effective way to train without overexerting yourself.
• AI & Perspective: A quick note on why you should look into AI but always verify the information it gives you.

Want to support the channel? Subscribe for daily row-along workouts and tips to improve your technique.

#RowAlong #IndoorRowing #RowingWorkout #Concept2 #SteadyState #RowingTechnique #FitnessMotivation #Zone2Training

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Are you looking for some company for your rowing machine workout today? Whether you are a total beginner looking for a friendly face to keep you moving, or an experienced rower looking for a steady-state session, this video is for you.

In today’s session, I row 5Km in 21 minutes. If you’re hitting a specific distance goal (like a 5K), I’ve included an extra 5 minutes at the end to make sure everyone crosses their personal finish line together. No pressure, no complicated intervals—just me, you, and the rhythm of the machine.

In this session, i discuss:

• Crucial Setup Tips: How to set your drag factor, foot straps, and seat position for the most comfortable and effective workout.
• Technique Mastery: Why "opening your hips" is like a pair of scissors and the secret to sitting correctly on your "sit bones".
• The Editor's Life: My "behind the scenes" setup using an iPad as a touchscreen controller and the realities of YouTube revenue.
• Life & Burnout: Avoiding burnout, upcoming birthdays, and a few thoughts on why every day is a good day to say "I love you" (not just Valentine's Day).

This workout is suitable for all rowing machines (Concept2, WaterRower, Hydrow, etc.) and all fitness levels. Set your monitor, grab your water, and let's row!

Want to support the channel? Subscribe for daily row-along workouts and tips to improve your technique.

#RowAlong #IndoorRowing #RowingWorkout #5KRow #Concept2 #RowingTechnique #SteadyState #FitnessMotivation

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The RowAlong workout:

22-27 minutes at an easy, conversational pace

Around 19-20 strokes per minute

Perfect fitness building intensity (zone 2)

Rowing on the EXR app, in the Heritage Circuit Course

What you'll get:

✅ 27 minutes of easy company on your rowing machine

✅ A reminder about sitting more towards the front of your bum - it genuinely helps your back

✅ Machine setup chat: drag factor, foot stretchers, why it all matters

✅ My unexpected Taylor Swift rant that surprised even me (#opalite - you'll see)

Today we cover: Getting the machine set up properly, why sitting position matters more than you'd think for protecting your back, my filming day ahead at Castles Gym, and then around 31 minutes in, durin the post row stretches, I go completely off-script with a Taylor Swift confession. Because I'm a fan of her as a person and because of what she means to my wife and daughters. Feel free to disagree - I'd love to hear your thoughts in the comments. Leave me a comment!

Row at your own pace - finish before me, after me, doesn't matter. Just get your 25-odd minutes in. If you finish early, cool down. If you need more time, I'll keep wittering on.

Pro tip: Start rowing during my intro if you need the extra time!

Follow along for stroke rate and the occasional technique reminder. You should be able to hold a conversation the whole way through.

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That's what this workout is. 22 minutes of easy rowing with me talking you through it. I row on a Concept2 at about 20 strokes a minute, conversational pace, nothing savage. You row on whatever machine you've got, at whatever pace works for you. If you finish before me, cool down. If you need longer, I keep going for a few extra minutes at the end. Don't row alone — RowAlong.

Today I'm at Cassels Gym filming rowing workouts for MyRow, so I'm back on a standard Concept2 handle and treating this as my warm-up before a big afternoon session. I've got the ErgZone app running in the background showing my force curve live — and if you've ever wondered what your force curve should look like, I walk through what that steep front-end rise means, why a wobbly curve is the real problem, and what "smooth" actually looks like in practice.

There's a full technique walkthrough around the nine-minute mark: handle away, sit up, tilt forward, bend knees (in that order), push with your legs, pull only at the back. Sternum height finish, flat wrists, elbows slightly out. I even make you repeat after me — "I shall not pull from the front."

Post-row stretching from 28:11 — hamstrings, glutes, quads, forearms, shoulders. I nearly fell over the rowing machine during the quad stretch. A more professional person would edit that out. Not me.

Row at your own pace. I talk technique, I talk nonsense, I stretch, I almost injure myself. That's the deal.

#rowing #rowingmachine #concept2 #rowalong #followalong #rowingworkout #easycardio #homefitness #rowingtechnique #forcecurve

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The workout:

• Easy, conversational pace — you should be able to talk the whole way through
• Around 19–20 strokes per minute
• Approximately 22 minutes of rowing, with extra cool-down time built in
• Perfect as a warm-up, cool-down, or standalone cardio session (zone 2)
• 
  

What you'll get: ✅ A rowing partner — no pressure, just company ✅ Technique reminders: sit up, tilt forward, straight arms, push with your legs ✅ A story about learning the drums and why mastering any skill takes time ✅ Post-row stretching routine for hamstrings, glutes, quads, forearms and shoulders

Today's chat covers: Why it took years of drumming practice before anyone called me a drummer — and why rowing deserves the same patience, a hands-on look at the updated Smart Row Power Handle and what it actually does, how power (not stroke rate) is what drives your pace on a rowing machine, the weekend whirlwind of pottery painting and band practice, stretching science and why 30 seconds might not be long enough, and a debate about whether apps and distractions help or hurt your rowing.

The philosophy: Anyone can sit down on a rowing machine and make it move. That's the beauty of it — and the problem. Unlike picking up a drum kit and hearing that you're rubbish, the rowing machine gives you numbers no matter what. But if you can think about legs first, body second, arms last — you'll use 90% of your muscles instead of 30%. That's the difference between rowing and just pulling.

Row at your own pace — you might finish before me or after me. I row for about 22 minutes and then keep going for a few more so there's plenty of time. If you finish early, cool down with me. If you need more time, start rowing during my intro.

Pro tip: Start rowing during my intro if you need more time!

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

#rowing #concept2 #homefitness #rowingmachine #cardioworkout #followalong #rowalong #mondayworkout #easyrow

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While we row, we'll catch up on injury recovery, prep for the Glasgow event, and why consistency wins over intensity...

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There is absolutely no pressure to match my pace or hit a specific distance. Whether you're just starting out or you’ve been rowing for years, the goal today is simply to spend some quality time moving. I’ll be chatting about how to set up your machine so it works with you, not against you, and sharing some thoughts on technique that will make your rowing feel smoother and more effective.

What we’ll explore today:

• Machine Comfort: Finding the right "drag factor" so you feel connected to the stroke without heaving.
• The "Vertical Shin" Goal: How adjusting your foot plates can protect your posture and power.
• A Change of Scenery: I’m testing out a virtual rowing app today, so you can join me for a scenic row in the background.
• Technique Reminders: We’ll walk through the "hands, then knees" rhythm to find your flow.

So, grab your water, hook your fingers over the handle, and let's have a great row together.

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We’re going to focus on "foundation" rowing—building the right habits, thinking about our posture (remember: don't snap the carrot! ), and just enjoying the movement. I'll be talking you through some technique tips and sharing some stories while we row. There’s no pressure to keep a certain pace; just put in the effort that feels right for you today.

What I'll chat about today:

• Getting Comfortable: How to set up your machine so it feels like a partner, not an enemy.
• The "Chocolate Bar" Trick: A simple way to make sure you're sitting correctly.
• Power vs. Pace: Why matching my rhythm doesn't mean you have to match my speed.
• A New View: I’m trying out a new app today that takes us for a virtual row on the Thames!

Grab some water, find your rhythm, and let's spend some quality time on the rower together.

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Whether you are a beginner looking to master the basics or an experienced rower needing a high-quality recovery day, this video is for you. I focus on the "one o'clock, eleven o'clock" body rock, leg-driven power, and maintaining a consistent stroke rate.

What I cover:

• Machine Setup: Getting your drag factor and foot stretchers dialed in.
• Technique: Mastering the sequence of legs, body, and arms.
• Motivation: Why "easy rowing" is the key to long-term fitness and consistency.

Target Distance: I row 5000m but I keep going for another 1000m. J

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Row along with me for a relaxed, no-pressure session focused on rhythm, breathing, and efficient movement. Although I'm rowing 5000m, there’s no pressure target distance — just row for time at a pace that feels sustainable and enjoyable.

This workout is great if you:

• Want a simple rowing workout without intervals
• Are building consistency with daily rowing
• Need a calm cardio session that still feels productive

Whether you’re new to rowing or just want something steady and grounding, this is a workout you can come back to again and again.

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Row along with me for a relaxed, steady session where time matters more than distance. Some rowers may cover around 5K, others more or less — the goal is simply to move, breathe, and build consistency.

This workout is ideal if you want:

• A simple rowing workout without intervals
• A calm morning or daily row
• Something approachable but still effective

Row at a pace that feels comfortable and sustainable. No racing, no testing — just a solid row you’ll be glad you did.

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This steady 5K rowing session is designed to help you get moving, wake up your body, and set a positive tone for the rest of your day.

Row along with me at a comfortable, low-intensity pace — perfect whether you’re easing into training, building consistency, or just want a solid row without overthinking it. This workout works on any rowing machine and suits all experience levels.

No pressure. No complicated intervals. Just a good, honest row.

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In this video, I’m taking it very gentle (aiming for a 2:10pace) as I row 5000m and just "talking away about stuff" while we row. I’ll be sharing a few stories, including answering questions about my current monitor and screen setup.

Whether you’re on a Concept 2, a WaterRower, or any other machine, just set your resistance to a comfortable level and let’s get rolling.

What we cover in this row:

• Machine Setup: Tips on setting your drag factor (resistance) and foot strap height for maximum comfort.
• Posture & Technique: Why I focus on resetting your posture from the back of the stroke and getting that "one o’clock" forward tilt.
• The Setup: A look at my 27-inch monitor mount and how I use ErgData and Myro during my sessions.
• This is a totally informal session. There's no complex plan—just good technique, casual chat, and a solid 5k row.

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The workout:

• 22 minutes at 4.5/10 effort (208-209 pace)
• Start of new week energy
• ErgData in background (until battery died)
• Monday buy-in: bike workout lunch, weights evening
• 
  

What you'll get:

✅ Easy Monday cardio that fits anywhere in your day

✅ Body composition improvement from daily consistency

✅ Effort scale explained: 4/10 = walking stairs, 5/10 = heart rate elevated

✅ Safe, efficient, effective technique breakdown

✅ Real story: meeting daughter's boyfriend reminded me of being 16

✅ Post-workout stretches: hamstrings, glutes, quads, wrists, shoulders

✅ Authentic "warts and all" - technical difficulties happen

Whether this is your only workout, cardio within gym session, or opening workout before bike/weights later - 20 minutes low intensity rowing makes huge difference. Not sensationalism. Just effective. 250 calories, elevated heart rate, improved fitness. Monday through Friday consistency changing body composition without changing diet.

Row at your own pace. You might finish before me or need extra time. Point is 20-22 minutes movement. Start rowing during intro if you need more time.

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In this video, I’m doing a proper row test of the RowMo handles. I'll share how they impact wrist mobility, shoulder activation, and stroke length. I also have a "comedy of error" moment with the imersURow app! 

Whether you are a beginner looking for a steady cardio session or an experienced rower wanting a low-intensity recovery row, this follow-along is for everyone.

Key Topics Today:

Machine Setup: Setting your drag factor and foot stretchers for better posture.

RowMo Handles: Improving wrist mobility and "independent movement" - For 30% Discount - buy at: https://rowmorow.com/ref/rowalong (Using Code ROWALONG30)

Technique Check: Mastering a fluid return and proper leg drive.

Apps: My experience using imersURow for a better visual rowing experience.

Timestamps: 00:00 – Welcome to Friday Fun! 00:41 – Drag Factor & Resistance Setup 00:56 – Foot Stretcher & Posture Tips 01:30 – Proper Handle Grip 01:58 – ROW START 02:32 – RowMo Handles: Wrist Mobility & shoulder activation 03:55 – Reducing Over-Compression 06:07 – imersURow App: Visuals and setup 07:38 – Behind the Scenes: Green Screen Editing 10:55 – 2000m Milestone 12:40 – Troubleshooting the imersURow Race Setup 14:30 – 3000m Milestone & UX thoughts 16:15 – Technique Check: Sternum height & flat wrists 17:50 – Mastering the Fluid Return 19:15 – Powering the Leg Drive 20:30 – 4100m Milestone: Final 4 Minutes 22:15 – I finish: You keep going to hit your rowing goal!

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The workout:

22 minutes easy rowing (208 pace, 20 spm)

Full stretching routine after

Exr app with sunken ships course

Perfect for morning consistency

What you'll get:

✅ Complete rowing workout with stretching

✅ Common sequencing mistake fixed (bending knees first ruins posture)

✅ Exr app community discussion

✅ MyRow filming behind-the-scenes

✅ On-machine stretching: hamstrings, glutes, quads, wrists, shoulders

✅ Doorway hamstring stretch method

✅ Hip flexor activation explained

Row at your own pace - 21-22 minutes of movement is what matters. Then stick around for the stretching routine you can do without leaving your machine!

CHAPTERS:

00:00 - Intro

01:50 - Let's Row

02:23 - Exr App Discussion

03:02 - RowPro vs Exr Community

06:22 - Aviron Bike & Treadmill Market

07:33 - Technique: Don't Bend Knees First

09:25 - Handle Rebound Sequencing

11:10 - Fluid Motion Overlap

12:10 - Push Machine Away Not Pull

14:14 - Empire State Building Analogy

16:16 - MyRow Filming Update

17:14 - Ski Erg Test Video

21:22 - 5K Every Day Accountability

23:17 - STRETCHING BEGINS

23:32 - Hamstrings on Machine

24:43 - Doorway Hamstring Method

25:10 - Glutes Rotation Stretch

26:30 - Dad's Monk Cowl Bald Spot

27:17 - Quads Standing Stretch

28:22 - Heel Problem Balance Issues

28:39 - Metrics: 21:26, 208.2 Pace

29:00 - Developing RowAlong PM5 App

29:17 - Forearms & Wrists Stretch

30:04 - Shoulder Stretches

31:56 - Hip Flexor Explanation

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/

🌐 Website: https://www.rowalong.com

🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

#rowing #stretching #postworkout #flexibility #rowingmachine #homefitness #stretchingroutine #exr

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The workout:

• 22 minutes of easy recovery rowing
• Lower drag factor for lighter feel
• Around 20 strokes per minute (dropped to 18 while rambling)
• Maintaining technique despite fatigue
• 
  

What you'll get: ✅ Recovery rowing approach - how to row easy after hard days ✅ Why lower drag factor helps on tired legs ✅ Technique breakdown even when fatigued ✅ Sam Blythe discussion: exceptions to rules (6:08 2K, under 6 foot, muscles upon muscles) ✅ My complete tinnitus story: drums, headphones, DJ'ing, concerts, 30 years of ear damage

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

Follow along with me for stroke rate and recovery company. Active recovery is training too!

SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com

🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

#rowing #recoveryworkout #activerecovery #rowingmachine #restday #easyworkout #homefitness #tinnitus

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The workout:

21 minutes of rowing at conversational pace (I then talk for a while to give you more time)

Around 19-20 strokes per minute

Force curve breakdown using ErgZone

Perfect low-intensity wake-up cardio

What you'll get:

✅ Easy morning cardio - no pressure, just movement

✅ Force curve explained: smooth power vs Mount Everest curves

✅ Legs first, then back, then arms sequencing

✅ ErgZone app walkthrough (better than ErgData for metrics)

✅ Real talk about needing goals to stay motivated

Row at your own pace - 21 minutes of movement is what matters, not matching my distance. This is about waking your body up and getting consistent cardio in!

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

Follow along with me for stroke rate and rambling company. You should be able to talk the whole way through - I definitely could!

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/

🌐 Website: https://www.rowalong.com

🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

#rowing #morningworkout #rowingmachine #steadystate #cardioworkout #homefitness #dailyrowing

Hosted on Acast. See acast.com/privacy for more information.

With some technique focus, this workout is perfect for beginners or anyone wanting to improve their form. I'll spend 7+ minutes breaking down the rowing stroke from finish to catch, explain force curves on the PM5, and show you why "handle away, sit up, tilt forward" changes everything. Then we chat about Monday resets, weekend eating struggles, and why you get 52 fresh starts per year instead of just one.

The workout:

• 20-21 minutes of rowing at an easy, conversational pace
• Around 19-20 strokes per minute
• Major technique breakdown in the middle
• Perfect for learning proper form while getting cardio done
• 
  

What you'll get: ✅ Easy cardio on your rowing machine - no pressure, just steady company ✅ Deep technique tutorial: handle away, sit up, tilt, momentum to the catch ✅ Force curve explained ✅ RowPro app discussion (vintage rowing software, dead in the water now) ✅ Monday mindset: 52 reset days vs 1 New Year's Day

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!

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more on YouTube: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐

Website: https://www.rowalong.com

🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

#rowing #rowingmachine #rowingworkout #beginnerrowing #rowingtechnique #followalong #homefitness #cardioworkout

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Low-pressure cardio at RPE 4 (4 out of 10 effort) while you watch me cycle through virtual landscapes on Zwift. This RowAlong workout proves you don't need fancy supplements or rigid routines - just 22 minutes of consistent movement and maybe some orange juice with a pinch of salt.

Quick tech setup: I'm using RoWed Biker app (by James Turrell) to connect my PM5 to Zwift via phone. Sends watt data (220-224 watts) to Zwift as if I'm on an indoor bike. Distance doesn't correlate (I hit 500m cycling after 1 minute rowing!), but it's gorgeous scenery to watch while rowing.

The workout:

• 22 minutes of rowing at an easy, conversational pace
• Around 20 strokes per minute, RPE 4 out of 10
• Keep rowing while I ramble about supplements and routines
• Perfect low-intensity zone 2 cardio
• 
  

What you'll get:

✅ Easy cardio on your rowing machine - talking about using Zwift - apologies to the podcast people who can't see it!

✅ Complete RoWed Biker setup tutorial: PM5 → phone app → Zwift connection

✅ Real talk about electrolyte supplements (spoiler: orange juice + pinch of salt might be enough)

✅ Chat about routines vs rigid schedules: why familiarity works, rigidity doesn't

Today's chat covers: How to connect Concept2 PM5 to Zwift using RoWed Biker app (R-O-W-E-D by James Turrell), why rowing distance doesn't match cycling distance (500m cycling in 1 minute vs my 21-minute 5K pace), sending watts data only (no stroke rate sync), tweaking bias settings to slow down virtual cyclist, this being row #21 of the series (all 20-22 minutes consistently), weekend plans (Saturday My Row community row, Sunday 9am ExR "Rise and Roll with RowAlong"), electrolyte supplement skepticism after watching YouTube video suggesting orange juice + table salt instead of expensive powders, comparing supplement companies to "We Buy Any Car" deceptive offers, internet truth vs interesting information, Friday night spaghetti bolognese tradition in the RowAlong household, mum's advice about avoiding strict routines vs my belief in helpful familiarity, and why 22 minutes of rowing with good posture won't hurt you.

Row at your own pace - you might finish your 5K before me or after me. The point is just to get 22 minutes of rowing in your body. This is row #21 and every single one has taken 20-22 minutes, so consistency is built-in!

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

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

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com

But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there.

🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

#rowing #concept2 #zwift #homefitness #5Keveryday #rowingmachine #cardioworkout #zweiftrowing #rowedbiker

Hosted on Acast. See acast.com/privacy for more information.

No intensity pressure, no pace targets, just steady company while you row. Perfect for building a daily rowing habit at any fitness level. I'm rowing 5K on my Concept2 while you row at your own pace - whether that's 3K, 5K, or 7K doesn't matter. This RowAlong series is about you getting your movement in, not matching mine.

The workout:

21 minutes of rowing at an easy, conversational pace

Around 19-20 strokes per minute

I'm rowing strapless today

Perfect warm-up intensity (zone 2)

What you'll get:

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

✅ ErgData app real-time loop view (passing people, getting passed, metrics still visible)

✅ The "don't drop the ball" analogy: Why missing one workout doesn't mean you failed

✅ Real talk about consistency: Five 20-minute easy sessions better than one 100% effort session

✅ Technique reminder: Sit up, reset posture, tilt forward from the finish

Today's chat covers: ErgData app's real-time loop instead of just metrics (more interesting to watch!), rowing strapless to work on technique, weekend plans (Saturday MyRow community row, Sunday ExR group row), why missing one workout shouldn't derail you, why I'd rather you do five easy 20-minute sessions than one hard Tuesday that wipes you out for the week, technique focus on resetting posture at the finish (sit up, tilt forward, keep that hip angle).

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. Don't worry if it takes you 30 minutes to hit 5K - it's about the time spent focusing on your stroke, not the distance!

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!

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/

🌐 Website: https://www.rowalong.com

But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there.

🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

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

Hosted on Acast. See acast.com/privacy for more information.

This isn't about performance or pushing limits. It's about showing up, moving your body for 21 minutes, and feeling good about it. I'll chat about life, rowing, random thoughts - basically therapy while we both get our cardio done. You might finish before me, after me, or right alongside me. All that matters is you spent time on your rowing machine today.

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 warm-up intensity (zone 2)

What you'll get:

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

✅ Machine setup reminders: drag factor, foot strap height for vertical shins

✅ Chat about forward vs backward views on imersU Row app (I prefer seeing where I'm going!)

✅ Real talk about finding your niche, hitting saturation, and being okay with it

✅ Stories about normal life: daughter's chemistry exam, Van Halen song references, being a "normal guy who rows"

Today's chat covers: Using the imersU Row app with forward-facing view (Jon's feedback made me flip it), my preference for seeing where I'm going vs where I've been, lessons from making kayak rowing videos last year, AI vs bots vs artificial assistants (mini rant), why indoor rowing beats actual rowing on lochs (3 hours drive + rigging vs 20 minutes at home), accepting my niche is 40+ folks not the young speed seekers, maybe I've hit saturation and that's okay, being a normal guy with a day job and blisters who struggles with food and weight like everyone else, these rows as therapy where I talk about whatever pops into my head, daughter Jamie's prelim exam (named after Van Halen's "Jamie's Crying"), and why if you don't find me vaguely interesting you can just hit mute and watch the boats.

For normal people: I'm not trying to make you fast. I'm not competing for views with the shirtless 25-year-olds pulling 1:30 splits. I'm just a 50-year-old guy with a day job, blisters on his fingers, who struggles with cookies like everyone else. If that's your demographic too - welcome. You're in the right place.

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'll keep talking!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!

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/

🌐 Website: https://www.rowalong.comBut seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there.

🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout #beginnerfriendly #over40fitness

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Today's row is a bit different - I'm testing the Merach rowing machine (a Concept2 copy at less than half the price) using the SmartRow handle for accurate data. The Merach's stock monitor is rubbish, but the SmartRow handle proved 99.99% accurate in testing - only 3 meters difference over 30 minutes compared to a Concept2 PM5. I'll explain the whole setup while we row, plus dive into technique today.

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 warm-up intensity (zone 2)

What you'll get:

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

✅ Deep technique breakdown: hands away sets up posture reset, using body momentum to roll forward, don't pull on foot straps to bend knees

✅ Real talk about Concept2 patent expiring and copycat machines appearing

✅ SmartRow handle accuracy testing results (3 meters difference over 30 minutes!)

✅ Chat about the morality of copying designs vs affordability

Today's chat covers: Why I'm rowing on the Merach machine today (£400 vs £900+ for Concept2, use code JOHN15 for discount) , how the SmartRow handle measures force and stroke length through chain vibrations, testing data showing 99.99% accuracy against PM5, Concept2's patent expiration and the flood of copies, the moral dilemma of copied designs vs accessibility, detailed technique breakdown about hands-away momentum, fixing a person's technique from Sunday's row (they were pulling on straps to bend knees), upcoming My Row filming session, blistered fingers getting black tape for professionalism, and why everything should flow without stopping points.

If you're interested in buying one, they gave me a link, which give you 15% off (I also get 15%).  

https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers) 

https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers) 

The philosophy: "It's not about hitting exactly 5,000 meters. What matters is spending those 21 minutes rowing, focusing on your form, and enjoying the time on the machine. Everybody's different. We all have our strengths, things we're good at, things we're learning to get better at. As long as we're trying to get better at everything..."

Technique focus today: Hands away from the finish creates the posture reset. Your body mass moving forward is what bends your knees - don't pull on the foot straps. Use momentum, not muscle, to roll into the front. Everything should flow - the only stop point is the turnaround at the catch.

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/

🌐 Website: https://www.rowalong.com

But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there.

🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

Hosted on Acast. See acast.com/privacy for more information.

It's not about hitting exactly 5000 meters at my pace. You'll finish before me, after me, or right alongside me - doesn't matter. The point is spending those 21 minutes rowing, focusing on your form, and enjoying the time on the machine. I'm rowing 5K daily throughout 2026 - and you can join me. This easy follow-along is about you getting your movement in.

Quick heads up: There's a little technical hiccup around 9 minutes when the imersU Row app resets (I set it as a race not a loop - oops!). Just keep rowing - nothing changes for you. And I've got about 6 extra minutes of chat at the end if you need more time to finish!

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 warm-up intensity (zone 2)

What you'll get: ✅ Easy cardio on your rowing machine - no pressure, just company ✅ Technique reminders: arms away then sit up and tilt forward, push the machine away with straight arms, handle to sternum height ✅ Real talk about being a "fat man held back by training" (5 Millie's cookies!) ✅ Chat about the Too Good To Go app and surprise baked goods invasion ✅ Rowing on ImersU Row's Tokyo course (beautiful virtual scenery)

Today's chat covers: The baseball cap experiment (verdict: no), getting TWO haircuts during this series already, "Cakes and Cars" weekend featuring Julie's dead car battery drama and Holly's baking plus a Too Good To Go haul (6 Krispy Kreme donuts for £3!), being a cookie monster (5 in one day), blistered fingers from the 90-minute row that burst during the Exa session, upcoming My Row filming session on a different machine (the Merac), Concept2's January Virtual Team Challenge (RowAlong team in 6th place!)

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com

But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there.

🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

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

Hosted on Acast. See acast.com/privacy for more information.

It's Friday - whether you hit 5000 meters, get to 5500 meters, or stop wherever you are, it really doesn't matter. What matters is spending those 21 minutes rowing, thinking about how you're rowing, and just enjoying your time on the machine. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Friday follow-along is about you getting your workout done, not matching my distance.

The workout:

21 minutes of rowing at an easy, conversational pace

Around 18-20 strokes per minute

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

Perfect warm-up intensity (zone 2)

What you'll get:

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

✅ Technique reminders: drag factor between 115 and 140, foot straps across balls of feet (lower is better)

✅ Real talk about compression, timing, and the "butt scoot" problem

✅ Chat about why heels up isn't bad if your posture is good

✅ My Van Halen crocs experiment to fix over-compression

Today's chat covers: Why I'm rowing in crocs today to work on over-compression issues, the truth about heels coming up (it's okay as long as posture is good and you get them down quickly), working on timing versus sliding too far forward, why I won't do topless rowing videos (Shane and Austin look amazing, I'm a "skinny wee freak"), teasing a sports kilt rowing video with a Vegas story, plans for a 90-minute half marathon row later today, weekend plans including Sunday's EXR group row at 5PM GMT, and the importance of doing something that makes you happy.

The philosophy: "Whether you make 5,000 metres, whether you get up to 5,500 metres, it's really up to you. And it really doesn't matter either. What's most important here is that you spend those 21 minutes rowing and thinking about how you're rowing and just kind of enjoying your time on the machine. I'm going to do my best to make you enjoy that time by chatting away to you."

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

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/

🌐 Website: https://www.rowalong.com

But seriously - just keep watching, that's all I ask! And of course, please leave a review!.

🔴 DISCLAIMER 🔴

Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content.

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

Hosted on Acast. See acast.com/privacy for more information.

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

Hosted on Acast. See acast.com/privacy for more information.

But here's the truth: some days you'll wake up bleary-eyed with bedhead showing. That's exactly when these rows matter most. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Wednesday RowAlong workout is here for those mornings when you just need to move - no pressure, just rowing.

The workout:

21 minutes of rowing at an easy, conversational pace

Around 19-20 strokes per minute

Keep rowing while I keep talking (for another 7 minutes!) if you need more time for your 5K

Perfect warm-up intensity (zone 2)

What you'll get:

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

✅ Technique reminders: drag factor setup, foot straps covering balls of feet, shins vertical at the catch

✅ Real talk about using morning exercise to set your intentions for the day

✅ A look at the ErgData app's community rowing feature on the real-time loop

✅ Chat about training zones and avoiding the "black hole" of mid-intensity training

Today's chat covers: Waking up bleary and chittering in the cold (minus one!), why these maintenance workouts help you choose movement over sitting at lunch, the free ErgData app with its virtual river community rowing, how starting your day with movement makes you "a person who moves," the dangers of training in that mid-zone where it's not easy enough and not hard enough, and my brilliant scam call responses using Back to the Future and Fast & Furious plots.

The philosophy: "If you could just get 20 minutes of exercise as a way to start your day, then it's almost like by setting the best of intentions and going right, I'm a person who moves. Then when it comes to your lunch time workout, where you've got a choice of exercise or going to see Steve for a sandwich or just sitting there watching YouTube, then hopefully because of this buy-in on your day, you're more likely to pick movement."

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!

Hosted on Acast. See acast.com/privacy for more information.

But here's the truth: missing one day doesn't mean you've failed. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Tuesday follow-along workout is here whenever you're ready to show up again - no judgment, just rowing.

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 warm-up intensity (zone 2)

What you'll get:

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

✅ Technique reminders: handle to sternum height, hands-posture-tilt sequence, pushing with straight arms

✅ Real talk about why missing one workout shouldn't derail your entire plan

✅ A peek at the ImmersUrow app running on my iPad (mountain lake views!)

✅ The story of how I met my wife 30 years ago - and love at first sight

Today's chat covers: The ImmersUrow app and its immersive mountain lake view, why "New Year, New You" is a cliché worth embracing as a springboard, but looking out for the the real danger of giving up when you miss a day of a fitness plan, why these daily rows exist for my own accountability as much as yours, and the sweet story of meeting my wife in a nightclub 30 years ago when her first words were "it took you long enough..."

The philosophy: "The important thing is that just because something has got in the way it doesn't derail you... the most dangerous thing is when you commit to a plan and you get a couple of weeks into it and something gets in the way. Then because you missed a day there is a tendency to just go 'oh well that's it, that failed' and then you stop." Part of the reason I'm making these is to hold myself accountable to a similar routine - and when you see them pop up in your feed, maybe they'll remind you: "oh yeah, that's what I meant to be doing."

Pro tip for technique lovers: I waited until the end to talk about technique today (not like me!). Skip to [TIMESTAMP] if you want a quick technique refresher before you start rowing.

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!

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

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The workout:

Row for 21minutes at an easy, conversational pace

Around 19-20 strokes per minute

Perfect warm-up intensity (zone 2)

What you'll get:

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

✅ Technique reminders: posture reset, handle away sequence, pushing with your legs

✅ Real talk about New Year fitness advertising and why you don't need expensive apps

✅ Chat about upcoming workouts, training philosophy, and why consistency matters more than intensity

Today's chat covers: The first 5K Every Day row of 2026 after the Christmas break, technique focus on sitting up and pushing the machine away with straight arms, why time in the saddle builds your fitness more than fancy programs, my upcoming "12th Day of Christmas" workout (a spicy intervals session), and an honest rant about fitness apps trying to grab your money in January when free coaching is right here.

The philosophy: You don't need to pay for faceless apps. Time on the rowing machine, focusing on power from your legs, and understanding technique - that's what improves your rowing. I'm a product of training, nothing more. I'm not an elite rower anymore, but I'm proof that consistent work gets results.

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!

#rowing #concept2 #homefitness #5Keveryday #newyearfitness

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This is the most meaningful way to finish the series!

🎄 THE TWELVE MONTHS:

✅ January: 31 seconds MAX / 29 seconds rest

✅ February: 28 seconds MAX / 32 seconds rest

✅ March: 31 seconds MAX / 29 seconds rest

✅ April: 30 seconds MAX / 30 seconds rest

✅ May: 31 seconds MAX / 29 seconds rest

✅ June: 30 seconds MAX / 30 seconds rest

✅ July: 31 seconds MAX / 29 seconds rest

✅ August: 31 seconds MAX / 29 seconds rest

✅ September: 30 seconds MAX / 30 seconds rest

✅ October: 31 seconds MAX / 29 seconds rest

✅ November: 30 seconds MAX / 30 seconds rest

✅ December: 31 seconds MAX / 29 seconds rest

✅ Total: Exactly 12 minutes

Each sprint should be ALL OUT for that month's duration. You're literally sprinting through every day of each month — 31 days of January, 28 days of February, and so on. As you complete each sprint, you're claiming that entire month ahead. This is forward-looking fitness. This is your commitment to the year to come.

This is Workout 12 of 12. Series complete! Warmup and cooldown separately.

Twelve months, every single day — you've sleighed the entire year!

#RowingWorkout #ChristmasRowing #TimeToSleigh #SeriesFinale #SprintTraining #NewYear #RowAlong #Concept2 #IndoorRowing #ChristmasComplete

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🎅 WHAT YOU'LL DO:

✅ 11 minutes @ 18spm, RPE 4 (very easy, roughly 2K+20-22 pace)

✅ 30 seconds rest

✅ 11 minutes @ 20spm, RPE 5 (easy, roughly 2K+18-20 pace)

✅ Total: 22.5 minutes

The pace guidance (2K+20-22, 2K+18-20) is just a rough reference if you want structure. But honestly? This is about how you FEEL, not what the monitor says. Keep it conversational. Keep it controlled. Your muscles need movement after yesterday's effort — this provides gentle blood flow and active recovery without digging a deeper hole. If you feel good, great.

If you feel heavy, that's fine too. Just move.

This is Workout 11 of 12. Warmup and cooldown separately. Two elevens for recovery! #RowingWorkout #ChristmasRowing #TimeToSleigh #ActiveRecovery #RecoveryRow #EasyRowing #RowAlong #Concept2 #IndoorRowing

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🎄 WHAT YOU'LL DO:

✅ If you want to row a half marathon, set your monitor to 21,097m

✅ Otherwise enter your preferred time / distance - or a 'Just Row'

✅ Start rowing at YOUR pace

✅ Watch the timer - track 10-minute blocks

✅ After each 10 minutes: reassess, sip water if needed, shake off, then commit to the next block

✅ Repeat until you hit your target (hopefully 21,097m)

There's no prescribed pace or stroke rate for this one. Row at whatever intensity feels right for YOU to complete your row. The key is the mental approach: don't think about the full distance ahead. Just focus on completing the next 10 minutes. Then the next. Then the next. Build enough 10-minute chunks and you'll complete the half marathon. This is about mental management as much as physical endurance.

⚠️ NOTE: You'll be rowing distance, so your monitor won't show time-based splits, but your timer will count up. Just mentally track each 10-minute block. My intention was to row for 90 minutes and then talk for 30, to make up 2 hours. But I ended up with such bad 'aftermath cramp' that I could only talk for 15 minutes. So, I took the original row up to 90 minutes, and then tagged on an old live row to make it to two hours. I hope that makes sense?

This is Workout 10 of 12. Warmup and cooldown separately. Ten minutes at a time!

#rowingworkout #ChristmasRowing #TimeToSleigh #HalfMarathon #21K #DistanceRowing #MentalStrategy #RowAlong #Concept2 #IndoorRowing

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🎁 THE PATTERN (repeats 3 times):

✅ 3 minutes @ 18spm (grinding power)

✅ 3 minutes @ 20spm (slightly faster)

✅ 3 minutes @ 22spm (building rhythm)

✅ No rest, immediately reset to 18spm

✅ Total: 27 minutes continuous

The low stroke rates keep this from being cardiovascularly demanding — instead, you're focusing on power per stroke and sustained grinding work.

After yesterday's 2K intervals, this is intentionally easier while still accumulating quality time on the erg. Each 3-minute block should feel controlled and sustainable. The rate increases are subtle but noticeable. This builds strength endurance and technical consistency.

This is Workout 9 of 12. Nine blocks of grinding work!

#rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #LowRate #PowerGrinding #RowAlong #Concept2 #IndoorRowing

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This is classic high-intensity threshold training — one of the most effective and demanding workouts in rowing.

🔔 WHAT YOU'LL DO:

✅ 2 minutes at 2K pace

✅ 2 minutes rest (complete recovery)

✅ Repeat 8 times

✅ Total: 16 minutes of work

2K pace is HARD — it's the pace you could sustain for a 2000m race (roughly 6-8 minutes of maximum sustainable effort). If you don't know your 2K split, aim for an intensity where you're working very hard but can just complete all eight intervals without blowing up. Each interval should feel challenging from the start and brutal by the end. The 2-minute rest is just enough to prepare for the next effort, but fatigue will accumulate.

This is Workout 8 of 12. Warmup and cooldown separately. Eight intervals, zero excuses!

#RowingWorkout #ChristmasRowing #TimeToSleigh #2KPace #ThresholdTraining #IntervalTraining #RowAlong #Concept2 #IndoorRowing

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🎅 THE WAVE:

✅ 4 minutes @ 18spm (RPE 4 - easy)

✅ 4 minutes @ 20spm (RPE 5 - building)

✅ 4 minutes @ 22spm (RPE 6 - moderate)

✅ 4 minutes @ 24spm (RPE 7 - working hard)

✅ 4 minutes @ 22spm (RPE 6 - easing)

✅ 4 minutes @ 20spm (RPE 5 - continuing descent)

✅ 4 minutes @ 18spm (RPE 4 - back to easy)

✅ Total: 28 minutes continuous Each rate change is a gradual shift — watch your monitor (or me) to maintain consistency.

The intensity wave teaches you to build effort systematically and control the descent. The 18spm blocks should feel genuinely easy. The 24spm peak is moderate work, not maximal.

This is about rhythm, control, and sustained movement across the full 28 minutes.

This is Workout 7 of 12. Seven fours, ride the wave!

#rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #RateProgression #RowAlong #Concept2 #IndoorRowing

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You'll complete this pattern five times for 30 minutes of continuous rowing.

🎄 THE PATTERN (repeats 5 times):

✅ 3 minutes @ 20spm (Low Intensity - conversational pace)

✅ 2 minutes @ 24spm (Mid Intensity - working pace)

✅ 1 minute @ 30spm (High Intensity - hard effort)

✅ No rest, immediately start next cycle

✅ Total: 30 minutes continuous

Each 6-minute cycle teaches progressive effort management. The 3-minute low-intensity blocks are your relative recovery while still moving. The 2-minute moderate blocks build lactate threshold. The 1-minute high-intensity finishers push into Zone 4/5.

By cycle five, maintaining these intensity shifts becomes mentally and physically demanding. This is metabolic conditioning at its finest.

This is Workout 6 of 12. Six-minute risers, five times over! #rowingworkout

#ChristmasRowing #TimeToSleigh #ProgressiveIntervals #ContinuousRowing #RowAlong #Concept2 #IndoorRowing

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This session includes a 5-minute warmup, but if you need more time to prepare, take it — these are HIGH intensity efforts.

🔔 WHAT YOU'LL DO:

✅ 5 minutes warmup (easy rowing, building intensity)

✅ 1 minute MAX SPRINT

✅ 2 minutes rest (complete recovery)

✅ 1 minute MAX SPRINT

✅ 2 minutes rest

✅ 1 minute MAX SPRINT

✅ 2 minutes rest

✅ 1 minute MAX SPRINT

✅ 2 minutes rest

✅ 1 minute MAX SPRINT

✅ 2 minute Cooldown

✅ Stretching (Optional)

The generous 2-minute rest periods ensure you can maintain quality across all five sprints. Each 1-minute effort should be ALL OUT — maximum power, maximum intensity, everything you've got.

Track your metres per sprint and AIM for consistency, even if you can't manage it. This builds explosive anaerobic power and VO2 max capacity.

This is Workout 5 of 12. Five minutes of pure speed! #RowingWorkout #ChristmasRowing #TimeToSleigh #SprintTraining #HIITRowing #RowAlong #Concept2 #IndoorRowing

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Continuous rowing with no rest — 24 minutes of controlled power at two different stroke rates.

🎅 WHAT YOU'LL DO:

✅ 6 minutes @ 18spm (maximum power per stroke)

✅ 6 minutes @ 20spm (slightly faster turnover)

✅ 6 minutes @ 18spm (maximum power per stroke)

✅ 6 minutes @ 20spm (slightly faster turnover)

✅ Total: 24 minutes continuous

The 18spm blocks are about control — longer recovery between strokes means you can work on your rhythm and positions. The 20spm blocks increase turnover while maintaining strong force.

This is Workout 4 of 12. Warmup and cooldown separately.

Four sixes, two rates, one continuous effort!

#rowingworkout #ChristmasRowing #TimeToSleigh #PowerControl #RateSwitching #RowAlong #Concept2 #IndoorRowing

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Each round consists of 8 intervals of 20 seconds maximum effort followed by 10 seconds rest, with 2 minutes recovery between rounds.

🎁 WHAT YOU'LL DO:

✅ Round 1: 8 x (20sec MAX / 10sec rest)

✅ 2 minutes recovery

✅ Round 2: 8 x (20sec MAX / 10sec rest)

✅ 2 minutes recovery

✅ Round 3: 8 x (20sec MAX / 10sec rest)

✅ Total: 12 minutes of work Each 20-second sprint should be ALL OUT — maximum power, maximum intensity.

The 10-second rest is barely enough to catch your breath before the next effort. The TABATA protocol is scientifically proven to build both aerobic and anaerobic capacity simultaneously. By round three, maintaining that intensity becomes a mental battle.

This is Workout 3 of 12. Warmup and cooldown separately. Three TABATAs, three times the burn!

#RowingWorkout #ChristmasRowing #TimeToSleigh #TABATA #HIITRowing #IntervalTraining #RowAlong #Concept2 #IndoorRowing

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Two 12-minute blocks at 20 strokes per minute, both at low intensity (5/10 RPE). This is active recovery and aerobic base building — intentionally easy rowing positioned between yesterday's time trial and tomorrow's intense session.

🎄 WHAT YOU'LL DO:

✅ 12 minutes @ 20spm (Low Intensity - 5/10 RPE / conversational pace)

✅ 1 minute rest (grab a drink, reset)

✅ 12 minutes @ 20spm (Low Intensity - 5/10 RPE / conversational pace)

✅ Total: 24 minutes of steady work

This should feel EASY — you could hold a conversation at this pace. Focus on smooth, controlled strokes with good technique. Don't push the pace. The goal is to accumulate time on the erg while giving your body a chance to recover from yesterday's maximum effort. Your legs might feel heavy initially — that's normal. Just keep the rhythm steady and let the aerobic work happen naturally.

This is Workout 2 of 12. Warmup and cooldown separately. Two steady blocks, smart recovery!

#RowingWorkout #ChristmasRowing #TimeToSleigh #SteadyState #ActiveRecovery #RowAlong #Concept2 #IndoorRowing"

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Workout #1: One Rate Capped Time Trial sets your power benchmark for the series. After a 4-minute warm-up, you'll complete 4 minutes at 20 strokes per minute with MAXIMUM POWER on every stroke. This isn't steady state — this is controlled mince pie burning...

🎅 WHAT YOU'LL DO:

✅ 4 minutes warm-up (easy rowing, building intensity)

✅ 4 minutes @ 20spm (MAXIMUM POWER - all out effort)

✅ Total: 8 minutes

⚠️ IMPORTANT WARMUP ADVICE: This is a high-intensity time trial. I strongly recommend doing one of my "5K Every Day" videos first to properly warm up your body before attempting this maximum effort. Your muscles need to be warm and ready before unleashing full power. Keep your stroke rate locked at 20spm — watch your monitor. Focus on explosive leg drive, strong back engagement, and powerful finishes.

This is about watts per stroke, not speed. Set your benchmark — you'll see how your power develops throughout the series. This is Workout 1 of 12 in the Time to Sleigh series. Cooldown separately after completing. Let's sleigh this festive season! #RowingWorkout #ChristmasRowing #TimeToSleigh #TimeTrial #PowerTest #RowAlong #Concept2 #IndoorRowing #ChristmasWorkout

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Christmas Eve brings us to Episode 11

What to Expect This Episode: A reflective Christmas Eve conversation about finding your niche, maintaining personal touch, and whether bigger is always better. After 11 episodes, we've settled into about 500 regular viewers, and honestly? I love that I can reply to YouTube comments and Facebook posts from the same people every day. Would I want to be 10x bigger if it meant losing that? Not sure.

Today's Topics:

• ErgData Real Time Loop: social rowing feature, free app, Concept2 only (requires PM5)
• Concept2 Holiday Challenge: aiming for ~150k meters (Steve hit 550k!)
• Channel growth thoughts: pasty Scotsman vs energized guys
• The personal touch: daily messages from Mike, Peter, and the regulars
• Quick technique: handle away, up tilt, bend knees, push with feet
• Body check: heel still hurting, tried running - got 5 steps in and noped out
• Amsterdam Hyrox race in doubt if heel doesn't improve
• Christmas Eve prep work: cauliflower cheese, roast potatoes (the secret!), carrots, broccoli
• Why you should parboil and pre-roast potatoes the day before
• Recording Time to Sleigh episode 3 later today
• Training schedule: morning 5K + afternoon Time to Slay + bike/ski + evening weights (if time)
• Natural pace improvement: 208-210 down to 201-205 over 11 workouts
• Same perceived exertion, just more efficient through consistency

The Consistency Effect: This episode demonstrates the power of just showing up. My pace has naturally improved by 4-5 seconds per 500m over 11 workouts without trying harder - just from 5K daily building muscle flow, rhythm, and efficiency. When I concentrate on timing at the catch, it drops even more to 201-202. Simple repetition works.

Christmas plans: Attempting to row on Christmas Day too, but depends on the kids demanding present opening!

Stats: 20 strokes/min, 201 pace finish - proof that consistency beats intensity for sustainable improvement.

Perfect for: Anyone questioning whether small consistent efforts matter, people maintaining routines through holidays, or those who value community over massive growth.

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Christmas Eve Eve brings us to Episode 10, rowing on the stunning ImmersUrow app along the Tideway course. This episode gets real about body composition, aesthetic goals, and why vanity is actually a perfectly valid motivator - as long as you're taking healthy steps to change what you see in the mirror.

What to Expect This Episode: A surprisingly honest conversation about struggling to bulk at 178cm/79kg, why middle-aged men store fat at their sides, and how yesterday's training stack (morning 5K + Time to Slay recording + 34min bike at 400w average + 10min ski erg + first weights session in 2 weeks) is all about trying to burn calories and tidy up aesthetically.

Today's Topics:

• ImmersUrow app: Beautiful graphics, completely different engine, full review coming
• Barefoot shoes for 100m challenge - does foam rob you of watts?
• The different ways people use these workouts: wake-up exercise, cardio between sets, Hyrox warm-up
• Shoe choice: comfort matters more than watts unless you're at performance limits
• Butt scoot prevention: timing at the catch
• Yesterday's training: 5K + Time to Slay + bike + ski erg + evening weights
• First resistance training in 2 weeks since Hyrox race
• Body composition reality: 178cm, 79kg, can't bulk without gaining fat
• Vanity as motivator: came back from Spain in July 4kg too heavy
• Stopped snacking, stopped alcohol, lots of cardio/resistance/walking
• Live posture demonstration: Rolled back vs sit-up-and-tilt-forward
• How proper posture made me 34 seconds per 500m faster with NO extra effort
• Why power goes through posterior chain vs lower back
• Heel lift difference with poor vs good posture
• Concept2 Holiday Challenge: ~140k meters, won't hit 200k but earned charity dollar

The Technical Revelation: The end of this episode features a live demonstration you can hear in my voice - rowing rolled back vs sitting up and tilting forward. Same effort, dramatically different pace (245 split vs faster). This is pure technique efficiency showing why posture matters more than shoe choice. Check out the YouTube video of today's episode to see this in action.

Christmas plans: Might row on Christmas Day if the kids don't demand present opening immediately!

Perfect for: Anyone struggling with body composition, people who think vanity isn't a valid reason to exercise, or anyone who wants to understand why sitting up and tilting forward makes such a massive difference.

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December 22nd brings us into week 2 of the series, and I'm still digesting last night's feast. If you don't know what a Kilmarnock pie is, imagine a small bowl made of thick pastry filled with delicious tangy minced meat - now imagine eating that plus cauliflower cheese, sweet potato mash, and a full selection of Christmas baking. I'm basically still full.

What to Expect This Episode: A Monday morning conversation about holiday gluttony, returning to proper training after a week of taking it easy, and a surprisingly detailed technique discussion about wrist position at the finish. Plus the revelation that every time Julie and I watch "The Intern" with Owen Wilson and Vince Vaughn, we feel a bit sick from the memory of that one Indian takeaway banquet.

Today's Topics:

• The Interns movie = our shorthand for eating too much
• Last night's feast: kili pie, cauliflower cheese, sweet potato mash, Tiffin, Muppets Christmas Carol
• Still getting over the cold - ready to ramp up training this week
• Week ahead: morning 5Ks + afternoon weights + evening cardio + recording Time to Slay series
• Hyrox Amsterdam race January 23rd (only 4.5 weeks away!)
• Still not running due to heel problem
• Trying to upload consistently: daily 5K + daily shorts
• 100m-in-3-strokes challenge: trying different techniques (hands closer together?)
• The vanilla ice cream vs chocolate / beer vs Guinness analogy for trying new things
• Detailed technique: wrist position, elbow placement, avoiding the wrist flick
• Cameron Buchanan's wrist flick despite being a proper rower
• Why efficiency matters more than speed
• Sunday's EXR group row was on RowAlong Live channel (not this one)

The Technical Deep Dive: This episode gets specific about hand and wrist position at the finish. That little wrist flick some rowers do (especially on-water rowers) robs you of power in the last few inches of the stroke. Elbows should have a slight outward flare (not chicken wings) to keep wrists flat and maintain power transfer.

Stats: 20 strokes/min, 138bpm average heart rate (bit high for zone 2), 204.1 pace - warming up nicely for another 100m challenge attempt!

Perfect for: Anyone recovering from holiday eating, returning to training after time off, or anyone who's been told their wrist position needs work but doesn't understand why.

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December 19th wraps up the week with a Friday morning row in new shoes (well, different shoes - Saucony, which I've apparently been mispronouncing for years). First time I've strapped in all week, and I immediately regret it because these running shoes are too wide for the heel cup.

What to Expect This Episode: A surprisingly wide-ranging conversation that touches on everything from footwear choices to the harsh reality that diet matters more than exercise for weight loss. I'm working through creating the Premium 2K plan, which means watching 27 of my old workout videos and realizing I talk about the same technique points over and over in slightly different ways.

Today's Topics:

• Shoe comfort: Why these Saucony shoes don't work for rowing
• Best rowing shoes: Converse Chuck Taylors with flat soles
• The cushioning myth: losing half a watt to foam compression doesn't matter
• Technique focus: Sit bones, up-and-tilt, arms-tilt-knees sequencing
• Creating the Premium 2K plan - analyzing 27 videos of myself
• Why consistency beats performance: daily easy 5Ks vs skipped hard workouts
• Evening training: 37 minutes on Zwift climbing Bealach na Bà, 10 minutes ski erg
• Taking a break from strength training (CNS recovery after months of lifting)
• The 100m challenge viral moment: 300 views to 1,300 overnight
• Friday tradition: Spaghetti bolognese every week since 2001
• The fridge door rule: diet > exercise for weight loss
• Weekend plans: MyRow Saturday, XR Sunday 9am, half marathon January 2nd
• 
  

The Honesty Bit: I'm about to blow my diet with Mexican deviled eggs at Alessio's and will have spag bol tonight - but I'll make up for it on the ski erg later. This is real life, not Instagram perfection.

Stats: 21 minutes for 5K today - wrapping up the week strong.

Perfect for: Anyone wondering about rowing shoes, people struggling with consistency vs intensity, or those who need permission to enjoy Friday night traditions while still training.

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December 18th brings the Thursday mental wall - that point in the week where the doubts creep in and you start questioning whether you really need to do another morning session. Kids running late for school, emails piling up, time slipping away... all the excuses line up perfectly to derail today's workout. But we push through anyway.

What to Expect This Episode: This is an honest conversation about the mental side of consistency. I talk through recognizing those thoughts of wanting to skip, acknowledging them, and choosing to show up anyway. Then we dive into professional jealousy - something I deal with both in my TV editing career and on YouTube when I compare myself to creators getting 10x my views.

Today's Topics:

• Why Thursday is always the hardest day in a daily routine
• Kids running late and how life tries to derail your plans
• The importance of having your kit laid out (removes one more barrier)
• Technique breakdown: handle away, sit up, hinge forward, knees bend
• Arms straight and forward tilt at the catch - checking in a mirror
• Professional jealousy: TV editing awards and YouTube comparisons
• Why I'm 1/10th the size of Dark Horse and Training Tall (and why that's okay)
• Recognizing negative thoughts so you can dismiss them or use them
• Finding a real gym space to film MyRow workouts (green screen won't work)
• Viewing figures settling down to core consistent viewers
• 
  

The Mental Game: This episode is less about physical rowing and more about the psychology of showing up when you don't feel like it. Whether it's skipping a workout, comparing yourself to others, or dealing with professional jealousy - recognizing the feeling is the first step to managing it.

Performance note: 19 strokes/min average, 204.5 pace - my fastest of the week, despite it being the day I least wanted to row. Funny how that works.

Perfect for: Anyone struggling with consistency, dealing with comparison to others, or needing permission to acknowledge difficult feelings while still getting the work done.

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December 17th brings a refreshingly honest conversation about what it actually takes to make rowing content on YouTube. Spoiler: it's not profitable, and that's okay because I have a day job editing broadcast TV.

What to Expect This Episode: True to my promise from yesterday, I keep technique chat to an absolute minimum (30 seconds!) and instead pull back the curtain on the editing process. From my early days filming in a CrossFit gym to the green screen setup I use now, I walk through how long these videos actually take to make and why the economics of YouTube don't add up for most creators.

Today's Topics:

• Brief technique reminder: arms straight, forward tilt, push with your feet (that's it!)
• My editing background: broadcast TV since 2005 (Location Location, Operation Iceberg, This Farming Life)
• How video production time has evolved: 1 hour → 6 hours per workout
• Why I removed on-screen metrics (people got confused comparing themselves to me)
• The harsh math: 80,000 monthly views = £400 (not even two days pay as an editor)
• How Shane and Austin get 100x more views than me (and why that's fine)
• Why I don't sell much and just help because I like helping
• Foot plate positioning tips using my size 10 pink Pumas as reference

The Reality Check: This episode is refreshingly candid about the business side of content creation. Unless you're Mr. Beast or getting hundreds of thousands of views per video, you need another income source. And honestly? That takes the pressure off to make this about money rather than just helping people row better.

Perfect for: Anyone curious about content creation, people who wonder why their pace differs from mine, or those who just want honest company during an easy morning row.

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December 16th brings a slightly wonky row thanks to my foot plate being set too high from yesterday's failed 100-meter challenge (78 meters in three strokes - not quite the 100 I was aiming for). But we push through with an easy 22-minute 5K anyway.

What to Expect This Episode: I finally deliver on my promise to end with a joke - except I put it at the beginning instead. My favorite Norm MacDonald bit about an existentially troubled moth takes up a solid five minutes, then we get into serious technique work about catch timing and why pausing at the front leads to the butt scoop problem.

Today's Topics:

• The complete moth joke (RIP Norm MacDonald)
• Why my heels keep turning inward with the foot plate too high
• The butt scoop problem: why pausing at the catch is bad
• Arms, tilt, knees - why the sequencing matters
• Straight arms and forward tilt at the catch
• Professional jealousy (didn't get to it - maybe tomorrow!)
• Updates on Premium 2K plan and app improvements

The Technical Focus: This episode goes deeper on technique than usual - specifically about what happens at the catch when you compress into the front. The longer you pause, the more likely your butt escapes before your feet push. We work through how to roll in and instantly drive back.

Perfect for: Anyone who needs a good laugh, wants to understand catch timing better, or just needs easy morning company on the erg.

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I'm back! After a fever-filled weekend that knocked me completely off the rower, I'm easing back in with the gentlest 5K yet. Zone 2 intensity, a bit of coughing (sorry), and a deep dive into the rowing app ecosystem.

What to Expect This Episode: This is a proper comeback workout - keeping it super simple at 16-17 strokes per minute while my chest and nose recover.

Today's Topics:

• How a cold turned into a fever and wiped out my weekend
• Missing the band Christmas night out (and all those drumming jokes)
• Why texting has ruined proper conversation
• Complete breakdown of rowing apps: Exa vs ErgZone vs ErgData vs Avaron vs MyRow
• The MyRow tablet as the ultimate Concept2 premium upgrade
• Late-workout technique check when you're getting lazy
• Why you should start rowing during my intro if you need more time

The Honest Bit: Lots of app talk, less storytelling. But sometimes that's what you need: straightforward company and useful information while you're just trying to get back into the routine after time off.

Perfect for: Recovery workouts, comeback rows after time off, or anyone researching which rowing app to invest in.

Hosted on Acast. See acast.com/privacy for more information.

5K Every Day - Episode 3: Biomechanics, Nando's & Lost Friendships

Life doesn't always follow the schedule, and today's episode proves it. Instead of my usual 7am row, we're doing this one at 4pm after a morning biomechanics appointment and a Nando's lunch date.

What to Expect This Episode: Still recovering from a chest cold, I'm keeping things easy with a comfortable zone 2 row while diving into some surprisingly deep territory. We cover everything from the 5-4-3-2-1 countdown trick for beating procrastination to a surprisingly vulnerable chat about friendships I've left behind throughout my life.

Today's Topics:

• KCR therapy and why my left side sits higher than my right
• The 5-4-3-2-1 technique for getting yourself to do hard things
• Extended technique breakdown (with feet-out rowing demonstration)
• Why I've lost touch with bandmates, squash friends, and rowing teammates
• App recommendations: MyRow, Exa, ErgData, ErgZone, Avaron
• Friday night spaghetti bolognese tradition

The Reality Check: This episode is a perfect example of why I suggest rowing a day behind the uploads. Life happens - appointments, lunch dates, unexpected schedule changes. But the workout still gets done, just at a different time.

Perfect for: Anyone who needs proof that consistency doesn't require perfection, and that showing up matters more than when you show up.

Hosted on Acast. See acast.com/privacy for more information.

🚣‍♀️ The Workout:

4 minute warm up

---

2 minutes easy (20spm)

2 minutes moderate (24spm),

1 minute hard (30spm) - No Rests

Repeat 6 times

---

2 minute Cooldown

The catch? Round 6 paces need to match Round 1. That's where real fitness happens.

✈️ Why This RowAlong Works:

Builds serious cardiovascular endurance without destroying you

Teaches mental toughness through progressive fatigue

YOU control the intensity — this workout grows with you

Perfect for home fitness rowers and experienced athletes alike

🎯 The Pacing Secret:

You set your own "Low Intensity" baseline at the beginning of round 1 (think 5/10 effort — like climbing stairs at a steady pace). For split users: try your 2K pace + 18-20 seconds at 20spm.

Everything builds from YOUR foundation. Start conservative for endurance, or push harder for a serious test. Same workout, totally different experience every time.

This RowAlong is perfect if you want to:

✅ Build rock-solid stamina and mental resilience

✅ Burn serious calories with expert coaching

✅ Prove you're stronger than you think

✅ Follow along on ANY rowing machine (Concept2, Hydrow, Aviron, WaterRower)

The Question: Can your Round 6 match your Round 1?

There's only one way to find out. RowAlong with me.

🔔 Subscribe for follow-along rowing workouts that make you genuinely fitter and mentally tougher.

https://www.youtube.com/@rowalong?sub_confirmation=1

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

Chapters:

00:00 Intro

01:47 RowAlong Workout Begins

38:55 Cooldown

Hosted on Acast. See acast.com/privacy for more information.

Welcome 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 Cuts
• How production music works in TV editing (spoiler: no Taylor Swift)
• Technique reminder: arms, tilt, knees - then push with your legs
• Why I'm doing this at 7am with a chest cold
• 
  

The 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.

Hosted on Acast. See acast.com/privacy for more information.

Welcome 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 reminders
• Stories from daily life, training updates, and random musings
• Open AMA format - send me your questions about rowing, training, or anything else
• No fancy production, just honest morning vibes and bedhead

Schedule:

• Monday-Friday: Daily 5K rows posted by 9-10am
• Saturdays: I'm at parkrun
• Sundays: Live group row on the Row Along YouTube channel

Whether 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.

Hosted on Acast. See acast.com/privacy for more information.

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.

Hosted on Acast. See acast.com/privacy for more information.

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.

Hosted on Acast. See acast.com/privacy for more information.

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 improving

Smart recovery periods that teach your body to bounce back faster

Pattern that builds both physical fitness and mental confidence

30 minutes that fly by because you're always moving toward the next phase

I'll guide you through every step, adapting the coaching to what you need

Perfect 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 thought

Here'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/rowalong

CHAT WITH ME!

👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/

- WEBSITE: https://www.rowalong.com

Hosted on Acast. See acast.com/privacy for more information.

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.

Hosted on Acast. See acast.com/privacy for more information.

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.

Hosted on Acast. See acast.com/privacy for more information.

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.

Hosted on Acast. See acast.com/privacy for more information.

👊 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 up

4 min warm-up

22 min main session (11 effort switches)

2 min cooldown

1 minute stretching / re center

You’ll row smart, sweat smart, and feel stronger.

🔥 The Main Set:

11 rounds of:

1 min low effort @ 20 SPM

1 min high effort @ 20 SPM

I 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.

📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown

🏷️ Hashtags

#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine

Hosted on Acast. See acast.com/privacy for more information.

👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress.

4 min warm-up

22 min main session (pyramid sets)

2 min cooldown

Structured effort. No confusion. Real benefits.

🔥 The Main Set (Repeated Rounds):

1 min @ 20 SPM – prepare

1 min @ 24 SPM – push a little

1 min @ 30 SPM – go for it

1 min @ 24 SPM – come back

1 min @ 20 SPM – recover

I will guide you through every switch and stroke — keeping it smooth, focused, and motivating.

💥 Compatible with all rowers: Concept2, Aviron, RP3, WaterRower, or budget flywheels.

▶️ More from the Time to Shine Series:

📺 Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y

📱 App: RowAlong (iOS/Android)

☕ Support: https://www.buymeacoffee.com/rowalong

🎁 Patreon: https://www.patreon.com/rowalong

📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown

🏷️ Hashtags

#RowingWorkout #30MinuteRow #IndoorRowing #RowAlong #PyramidTraining #TimeToShine

Hosted on Acast. See acast.com/privacy for more information.

👊 If you've struggled with motivation or felt like rowing never “clicked,” this is your breakthrough row:

4 min warm-up

22 min main session (11 step-up intervals)

2 min cooldown

It’s low-impact, accessible, and surprisingly effective.

🔥 The Main Set (11 rounds):

1 min @ 20 SPM – steady

1 min @ 24 SPM – lift and focus

I will coach you through every change, helping you row smoother and feel stronger by the end.

💥 Any rower, any level — this will work for you.

📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown

🏷️ Hashtags

#GentleRowing #RowAlongWorkout #StepUpRowing #RowingForBeginners #TimeToShine

Hosted on Acast. See acast.com/privacy for more information.

Every Sunday I do a relaxed live, group row using the EXR app and livestream it to the RowAlong Live YouTube channel. It’s not about hitting targets or chasing PBs – just an easy session with my usual chat about rowing technique, training, food, the gear I’m using – whether it's the WaterRower, Concept2, or RP3 – and whatever else comes to mind.

These sessions are all about keeping each other company while getting a good long row in, with the occasional sprint whenever the EXR app throws one my way.

Every Wednesday, I’ll be uploading one of the past sessions as a RowAlong ReLive – right here, alongside the usual podcast content. So let’s get into the replay of this EXR group row – this one is from all the way back in February 2024 – I’m on the Concept2, and I talk about technique, naturally, but also how long slow rows help to really bed that good technique in, and then how I’d recently taken up Kayaking, so I could go back to basics and remember what it feels like to be rubbish at something!

Hosted on Acast. See acast.com/privacy for more information.

👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness.

28 minute workout is:

2 minute setup and intro

4 min warm-up

22 min main set (interval blocks)

2 min cooldown

🔥 The Main Set (7 rounds + finish):

2 min @ 24 SPM (Tempo Intensity)

30 sec @ 30 SPM (Hard / almost max intensity)

30 sec @ 20 SPM (Recovery / Low intensity)

Final round ends with 1 min @ 30 SPM

I'll cue each shift and coach you through staying in control.

Hosted on Acast. See acast.com/privacy for more information.

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.

I’m on the Water Rower in this one, and I talk about a brilliant technique cue from the Steady State podcast, that my 5K training plan has just launched on the EXR app, and how knocking 6 minutes off my Hyrox time proves you can still get faster, stronger, and leaner when people say age is against you.

I hope you enjoy the row.

Hosted on Acast. See acast.com/privacy for more information.

💪 Key benefits:

Build rowing power & endurance

Follow rhythmic interval training

Beginner-friendly & advanced options

Full 30-minute guided session

Start rowing today and feel the wave of fitness!

The 30 minute workout is comprised of:

My intro where you get ready to row.

4 min warm-up

22 min wave pattern intervals

2 min cooldown

🔥 The Main Set:

3 min @ 20 SPM – easy rhythm

2 min @ 24 SPM – control and pace

1 min @ 30 SPM – unleash the effort

2 min @ 24 SPM – reset with focus

3 min @ 20 SPM – mid-pressure rhythm

2 min @ 24 SPM

1 min @ 30 SPM

2 min @ 24 SPM

3 min @ 20 SPM

2 min @ 24 SPM

1 min @ 30 SPM

I’ll guide you stroke by stroke — keeping you aligned, strong, and progressing as you Row Along with me.

Chapters:

00:00 Intro

01:21 Warmup

05:21 Main RowAlong Workout

27:36 CoolDown

#IndoorRowing #RowingWorkout #PowerInterval #RowAlong #RowingFitness #RowingMachine #HomeWorkout #RowingEndurance #30MinWorkout #RowingTraining

Hosted on Acast. See acast.com/privacy for more information.

👊 Great for anyone who needs that feeling of ""I gave it my all."" You'll earn your cooldown today.

4 min warm-up

22 min MAX Effort with recovery intervals

2 min cooldown

🔥 The Main Set:

11 rounds of:

1 min @ 20 SPM

1 min @ 30 SPM

I'll guide every stroke so you keep pushing, breathing, and finishing strong.

* I know you can't punch sweat glands. Please don't email!!

Hosted on Acast. See acast.com/privacy for more information.

I combine longer 24spm intervals with steady resets and short sprints — the perfect mix to stretch your fitness, boost your aerobic engine, and teach you how to stay strong under fatigue. Don’t worry, I’ll be right there on the rower with you, pacing, guiding, and keeping it enjoyable.

This isn’t about shouting or punishment — it’s about discovering what you’re capable of and learning to love the process. Push a little harder, feel the rhythm, and RowAlong with me.

Workout Breakdown (28 minutes):

4 min warm-up

3 min @ 20spm / 4 min @ 24spm / 1 min @ 30spm

2 min @ 20spm / 5 min @ 24spm / 1 min @ 30spm

2 min @ 20spm / 4 min @ 24spm

2 min cooldown

✅ Build endurance & performance

✅ Improve rowing technique under pressure

✅ Stay motivated with a guided, friendly coach

If you’re ready to row stronger, fitter, and smarter — hit play and let’s RowAlong together.

#RowAlong #RowingWorkout #IndoorRowing #FitnessRowing #ErgWorkout #RowingMachine #RowingTraining #RowingForFitness #RowingMotivation #RowingCoach

Hosted on Acast. See acast.com/privacy for more information.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 11th February 2024 - And I'm on the RP3

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

This is the first 20 minutes of audio fromt eh EXR group row on the 21st September 2025. I messed up the mixer settings, making the first 10 minutes inaudible i'm afraid.

Whether you joined me for the row 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.

I’m on the Concept2 in this one - the noise cancellation had been switched on in the microphone too, so you'll not hear the fan noise to hear my strokes. But you'll fall into the right rhythm I'm sure!

I hope you enjoy the row.

Hosted on Acast. See acast.com/privacy for more information.

In total, I burned either 804 (EXR) or 844 (Concept2) calories. How did you get on?

Hosted on Acast. See acast.com/privacy for more information.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 4th February 2024 - And I'm on the Water Rower.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel.

Whether you joined me for the row 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.

I’m on the Concept2 in this one

I hope you enjoy the row.

Hosted on Acast. See acast.com/privacy for more information.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 21st January 2024 - I'm on the Concept2 and it starts quite quickly! So get ready to start once my introduction has finished!

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel.

Whether you joined me for the row 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.

I’m on the Concept2 in this one, after a couple of minutes easy rowing, I talk through the rowing stroke for a few minutes, then go onto talk about the 5000m plan I’ve launched, how sticking to structure is important, and how turning the corner and seeing my wife made me happy, and her disappointed...

At one point, the camera convertor I was using died on me, so I need to pick up the story as voice over man, but I’m sure you’ll be ok with it.

I hope you enjoy the row.

Hosted on Acast. See acast.com/privacy for more information.

So I loaded up EXR, sat down on the machine, rowed for 60 minutes, and made sure to hit record.

Two things to explain in this row though.

1) The microphone developed a fault. And although I was able to remove all the crackles, it ended up taking out the high frequencies. I'm sure you won't notice when you're rowing along with me though!

2) In some way to help this, I've let the audio from EXR bubble along underneath. So when you hear cheers / helicopters and 'ding' sfx - that's just EXR. It's not too loud. Don't worry!

Enjoy the row!

Hosted on Acast. See acast.com/privacy for more information.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 14th January 2024 - I'm on the Concept2 - I talk through why consistency is the most important part of training. I cover the importance of routine, setting realistic goals, and tracking progress, while also sharing my own ups and downs with fitness after illness. Along the way, I chat about community, motivation, and making rowing a sustainable habit—even when things don’t go to plan.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 7th January 2024 - and I talk about my morning technical disasters (exploding lights and blown fuses), the differences between rowing machines and their pace calculations and my fitness struggles after winter flu and Christmas indulgences unravelled my Manchester Hyrox event.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

It’s a relaxed, low-intensity row with the occasional sprint when the EXR course calls for it – perfect for keeping each other company while getting the meters in.

As we row, I’ll chat about technique, training, kit (whether I’m on the WaterRower, Concept2, or RP3 this week), plus whatever else pops into my head. It’s part workout, part conversation – and entirely about making your row more enjoyable.

So set your resistance, adjust your footstraps, grab a towel and a drink, and row along with me in real time – or replay it anytime.

This one was recorded on 17th August 2025 - I talk about injuries, motivation, Scottish Hills and rowing technique.

Hosted on Acast. See acast.com/privacy for more information.

👊 Perfect for anyone short on time but serious about making change — especially if you're tired of ""just moving"" and ready to train with purpose.

4 min warm-up

22 min main session (rhythm-building + power climbs)

2 min cooldown

🔥 The Main Set (3 rounds):

3 min @ 20 SPM – find your rhythm

3 min @ 24 SPM – build the pressure

90 sec @ 30 SPM – hit your power

I will guide you through every stroke — no guesswork, no yelling — just effective, honest effort in a workout that respects your time."

Hosted on Acast. See acast.com/privacy for more information.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

As we row, I’ll chat about technique, training, kit (whether I’m on the WaterRower, Concept2, or RP3 this week), plus whatever else pops into my head. It’s part workout, part conversation – and entirely about making your row more enjoyable.

So set your resistance, adjust your footstraps, grab a towel and a drink, and row along with me in real time – or replay it anytime.

This one was recorded on 10th August 2025 - unfortunately, there was a sound issue - so I had to run it through a cleanup app - which makes me sound underwater at times!! Ironic really...

Hosted on Acast. See acast.com/privacy for more information.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

Hosted on Acast. See acast.com/privacy for more information.

🌐 Visit rowalong.com, and come row live with me on Sundays (@rowalonglive).

📘 Explore The Rower’s Journal on Amazon and grab the RowAlong app in your app store.

🔴 DISCLAIMER: Always check with your doctor before starting new workouts. Participation is voluntary and at your own risk.

☕ Support via coffee | ➡️ Become a patron

Or just keep showing up – that’s everything. 🔵🔵🔵

Hosted on Acast. See acast.com/privacy for more information.

📺 Don’t forget to visit rowalong.com and join the Sunday Live Rows on YouTube (@rowalonglive).

📓 Want to log your progress? Grab The Rower’s Journal on Amazon, and try the RowAlong app on mobile.

🔴 DISCLAIMER: Check with your healthcare provider before beginning this or any exercise program. Participation is at your own risk.

☕ Buy me a coffee | ➡️ Patreon

But really — just keep rowing with me. 🔵🔵🔵

Hosted on Acast. See acast.com/privacy for more information.

🌎 Find more at rowalong.com, watch live rows on Sundays (@rowalonglive), and subscribe to my main channel.

📕 Get The Rower’s Journal here, and check out the RowAlong app on iOS or Android.

🔴 DISCLAIMER: Get medical clearance before starting this or any new fitness activity. You row at your own risk.

☕ Coffee | ➡️ Patreon

Still here? You’re smashing it. 🔵🔵🔵

Hosted on Acast. See acast.com/privacy for more information.

🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube (@rowalonglive).

📖 Pick up The Rower’s Journal here and download the RowAlong app today.

🔴 DISCLAIMER: Speak with your healthcare provider before beginning any workout. You take part at your own risk.

☕ Buy me a coffee | ➡️ Join on Patreon

But hey – if you’re rowing, you’re winning. 🔵🔵🔵

Hosted on Acast. See acast.com/privacy for more information.

🌍 Head over to rowalong.com and subscribe on YouTube (@rowalong). Catch the Sunday Live Rows too!

📚 Don’t forget The Rower’s Journal on Amazon and the RowAlong app on your favorite device.

🔴 DISCLAIMER: Please consult your doctor before starting any fitness program. Your health is your responsibility.

☕ Buy me a coffee | ➡️ Support on Patreon

But if nothing else — just keep rowing with me. 🔵🔵🔵

Hosted on Acast. See acast.com/privacy for more information.