Podcast
RowAlong – Indoor Rowing Machine Workouts
Hosted by RowAlong · EN
RowAlong – Indoor Rowing Machine Workouts
Don't Row Alone, RowAlong
Not a shouty bootcamp instructor. Not a drill sergeant. Just a calm, friendly voice in your ear keeping you company while you row.
RowAlong delivers fully coached indoor rowing machine workouts where you press play and follow along with me — stroke for stroke. I guide the stroke rate and training intensity while chatting about rowing technique, training tips… and occasionally what I’m having for dinner.
It’s structured, progressive rowing training — without the pressure.
These are complete follow-along rowing workouts designed for:
• Indoor rowing fitness
• Rowing machine workouts at home
• Concept2 and WaterRower sessions
• Beginner rowing workouts
• 20 minute rowing workouts
• HIIT Rowing Workouts
• Performance rowing workouts
• Low impact cardio training
• Endurance and interval rowing
• HYROX rowing
I row on a Concept2, but every workout is time-based, so you can use any indoor rower — Concept2, WaterRower, Hydrow, NordicTrack, or whatever’s in your gym or spare room!
You’ll hear the familiar flywheel “whoosh” to help guide your rhythm, along with clear stroke rate cues and pacing targets. My job is to keep you focused, distracted, and moving — so you stay on the machine and finish the workout.
These sessions are adapted from the RowAlong YouTube channel and work perfectly as standalone audio workouts.
Whether you’re training for a faster 2k, building endurance, or just trying to stay consistent with indoor rowing workouts, you never have to row alone.
Press play. Strap in. Let’s RowAlong.
Find more workouts and training plans at:
www.rowalong.com
YouTube: youtube.com/@rowalong
Instagram: @rowalong_workouts
Facebook Group: facebook.com/groups/rowalong
Hosted on Acast. See acast.com/privacy for more information.
10episodes
Episodes
Newest firstAll episodes
Trust Your Body, Skip the Ego — 25 Min Row Along Workout
4d ago00:41:57Tap to summarizeSome days your body tells you to push. Today, it's telling you to ease back — and that's exactly where the real gains live.This 25-minute follow along rowing workout keeps the intensity low and the stroke rate relaxed. 21 minutes of easy rowing at a 5/10 effort, then a 4-minute cool down. No pace targets. No ego. Just steady, sustainable work that builds your aerobic engine without emptying the tank.Peter asked what happens after six months of these sessions. The answer: around 30,000 calories burned. Roughly 10 pounds of fat. Technique that actually sticks. And rowing that stops feeling like punishment and starts feeling like something you want to come back to. Hosted on Acast. See acast.com/privacy for more information.
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Build Your Cardio Without Burning Out | 25 Min Row Along Workout
5d ago00:41:04Tap to summarizeBuild better cardio without emptying the tank. This 25-minute follow along rowing workout uses low intensity, steady-state rowing to strengthen your aerobic base — the kind of training that leaves you energised, not wrecked.Too many rowers spend every session chasing pace. But the real fitness gains come from the sessions most people skip: the easy ones. The ones where you hold a 5/10 effort, stay in control, and let your body adapt at its own speed.21 minutes of low intensity rowing at a relaxed stroke rate. 4-minute cool down. A gradual build-up that teaches you to hold steady effort without drifting into race mode. You'll finish feeling better than when you started — and ready to row again tomorrow.🚣 Follow along rowing workouts drop every weekday — subscribe and never miss one.💬 What's your go-to pace when nobody's watching? Drop it below. Hosted on Acast. See acast.com/privacy for more information.
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25 Minutes for Yourself — Easy Rowing, Your Way
6d ago00:41:41Tap to summarizeYou showed up today. That's already the hardest part done.This session is 21 minutes of easy, relaxed rowing — a gentle build-up to lock in your form, and a proper full-body stretch to finish. No pace targets. No demands. Just moving well and feeling good because you chose to be here.You're getting better every time you sit on the machine. Not because anyone's pushing you — because you keep turning up. That quiet consistency is worth more than any split time.⏱️ CHAPTERS0:00 You're Here — That's Everything0:23 Setting Drag Factor — Feel Connected, Not Fighting0:41 Seat Position — Sit Forward, Stay Primed0:57 Foot Stretcher Height — Shin Vertical, Feet Comfortable1:19 Handle Grip — Loose, Wide, Controlled1:26 Setup Complete — A Very Gentle Start1:47 Workout Begins — Just Moving Through the Motions4:28 Legs Only Drill — Locking In Your Positions7:09 Finding Your Rhythm — Consistency Over Intensity24:25 Cool Down — 4 Minutes Easy35:15 Full-Body Stretch — Hands, Shoulders, Hamstrings39:06 That's It — Row Your Way, Every Day Hosted on Acast. See acast.com/privacy for more information.
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Listen to Your Body, Not Your Brain — 25 Minutes of Easy Rowing
1w ago00:39:37Tap to summarizeYou know the difference between needing rest and just needing a reason to start. You've learned when to push and when to ease off. That instinct is already there — this session is just about giving yourself permission to use it. Close your eyes for the first few strokes. Feel where you are today. Trust what you find. Then row to that, not to a number on a screen. 21 minutes of easy, low intensity rowing plus a 4-minute cool down. Your pace. Your effort. Your call.⏱️ CHAPTERS0:00 Intro0:40 Machine Setup — Resistance, Seat & Feet1:18 Workout Begins2:30 Checking In — Energy Levels & Niggles5:12 Eyes Closed Rowing — Feel It, Don't Pace It8:00 Lat Engagement & Learning Your Patterns11:48 Why Training Harder Isn't Training Better14:30 Finding Balance Between Training & Life16:00 The People Who Support Your Training19:00 When Life Changes — Adapting Your Fitness22:00 Cooldown — Four Minutes Easy25:00 Wrap — Keep Showing Up, Your Way Hosted on Acast. See acast.com/privacy for more information.
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250 Calories Before Breakfast — Easy Rowing Machine Workout (25 Minutes)
1w ago00:44:09Tap to summarizeJune 1: Row easy, burn around 250 calories, and quietly sort out your technique — all before breakfast. 21 minutes of low intensity, low stroke rate rowing plus a 4-minute cool down. No targets. No pressure. Just a good reason to feel great about your day before it's properly started.This session covers everything from setting up your machine to arms, posture, tilt and leg drive — and towards the end, we talk about *why* you actually train. Performance goals, vanity, desk jobs, middle age... it's all fair game.Row at whatever pace works for you. Any rowing machine. Any level.⏱️ CHAPTERS0:00 What to Expect From This Workout0:37 Setting Up Your Machine — Resistance, Seat & Feet1:41 Let's Row — Workout Begins3:35 Technique: Arms Straight, Drive Clean4:13 Technique: Posture, Tilt & Swing7:03 Stroke Rate & Finding Your Flow10:16 Leg Drive — Pushing the Machine Away22:41 Cool Down — 4 Minutes Easy ⚠️ verify this timestamp30:00 Why Do You Train? (Performance vs Vanity)---🚣 Row along every weekday — workouts uploaded daily. Hosted on Acast. See acast.com/privacy for more information.
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This Is What Rowing Is Supposed to Feel Like — 25 Min Follow Along
2w ago00:48:23Tap to summarizeSome sessions you endure. This one you actually enjoy. Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down and stretches at the end.Here's something that changes how you row: stroke rate doesn't control your power. YOUR legs do. Two rowers at exactly 20 strokes per minute can be at completely different paces — because one is pushing harder through the drive. This session builds that understanding into your body, stroke by stroke, so you feel it rather than just hear it.I also cover how fan-air machines work with your effort (the harder you push, the more resistance you create — it's literally responding to you), why heels-up or heels-down matters more than you think, and why low intensity sessions like this one are building something that your harder efforts can't.Good company throughout (I Hope!!) . Come row with me.0:00 Intro0:19 What These Workouts Are0:44 Machine Setup: Drag Factor, Seat, Feet & Handle2:03 Starting With Eyes Closed: Feeling the Power3:09 How Leg Push Controls Your Pace6:12 Controlling Intensity Through Leg Drive9:09 A Pace for Every Stroke Rate13:10 Fan-Air vs Magnet Machines: Why It Matters15:22 Same Stroke Rate, Different Power17:56 The Fork vs The Jump Shot: Leg Drive Explained22:31 YOU Are in Control of the Power24:00 Recovery Row27:47 Cool Down & Hamstring Stretches29:35 Glute Stretches & Balance Training32:51 Hip Flexor Stretches39:05 Shoulder Stretches & The Heels Debate44:00 Wrap Up & Community RowsDon't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.
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25 Min Row Along — The Brain Talk, The Rant & A Solid Finish
2w ago00:41:07Tap to summarizeRow along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always!This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't.Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself.Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything.0:00 Intro0:21 Machine Setup: Seat, Feet & Drag Factor1:45 Into the Row9:23 Yesterday's 8x500m — What Happened14:37 When Your Brain Tries to Stop You16:41 Technique: The Solid Finish & The Catch22:52 Cool Down Begins26:52 Hamstring Stretch28:12 Glute Stretch30:00 World Rowing Indoor Champs Rant30:30 Quad Stretch32:16 Hip Flexor Stretch32:59 HYROX & Why You Can't Get Tickets35:02 Forearm Stretch36:06 Shoulder StretchDon't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.
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25 Min Row Along — It's YOUR Power, Not the Machine
2w ago00:42:55Tap to summarizeRow along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world.Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn't fighting you. You're overcoming the resistance, and it gives in. That's the flywheel turning. Once you feel that, you'll never row the same way.Also in this one: a run in the Scottish sun that nearly broke me, and some thoughts on whether you can trust fitness influencers anymore (including this one).0:00 A bleary Hello!0:41 Machine Setup: Seat, Feet & Grip1:50 Warming Into the Row2:50 The 8x2 Minute 2K Predictor5:06 Technique: Arms Away & Pull at the Back5:51 Core Engagement: Brace, Brace, Relax7:17 Don't Go Pancake Flat at the Back7:51 Leg Drive: Push the Machine Away8:53 It's YOUR Power, Not the Machine9:06 Controlling Intensity Through Leg Push16:24 Rate of Perceived Exertion22:50 Cool Down & Stretches28:40 Glute Stretches37:39 Quad Stretches39:00 Hip Flexor Stretches41:00 Forearm & Wrist Stretches41:50 Shoulder StretchesDon't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.
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25 Min Row Along — Taking It Easy
2w ago00:42:14Tap to summarizeMay 26: Row along with me for 25 minutes — easy pace, plenty of technique coaching, and some good chat along the way.This is a low intensity session where we dig into the details: how to sit on the seat, where to set your feet, what grip to use, how to engage your lats without wrecking your neck, and what "drag factor" actually means (spoiler: it's not about speed — it's about how heavy each stroke feels, and the "baby bear setting" is where you want to live).I also talk about HYROX training, British Rowing Indoor Champs, why I'm filming in a vest at 7:30am, and why you should tell someone you love them today.Whether you're here for the technique or just here for the company, this session works either way. Use it how you want to.0:00 25 Min Row Along Workout0:41 Machine Setup: Seat, Feet & Grip1:58 Getting Into the Flow2:50 Posture & Forward Tilt4:34 Handle Height: Finding the Mid Zone6:22 Straight Arms at the Front7:08 Loose Grip: Piano Fingers9:53 Lat Engagement: "Bend the Handle"12:44 Elbows Through at the Back14:55 HYROX Training & Race Prep16:32 British Rowing Indoor Champs18:36 My Training Day Split20:15 Drag Factor: What It Actually Means23:42 Cool Down & Stretches28:20 After the Row: Drag Factor Deep Dive32:19 A Viewer's Question About Stroke Distance41:52 "Tell Someone You Love Them"Monday workouts publish to the main feed. Tuesday to Friday are here in the playlistBookmark this to never miss out on a RowAlong Daily Workout: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.
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25 Min Follow Along Rowing Workout — Easy Effort, Real Results
2w ago00:41:35Tap to summarizeMay 25: RowAlong with me for 25 minutes on your rowing machine — without having to go hard. This is a follow-along workout where the pace is steady, the technique is broken down step by step, and the whole point is that you DON'T need to push yourself into the ground to get fitter.Start with the basics: straight arms, forward tilt, legs-first drive. Then build the full stroke gradually, so whether you're picking up a rowing machine for the first time or you just want an easy session that still counts, you'll get something from this.Because here's the thing nobody tells you about rowing: five easy sessions a week will build more consistent fitness than three brutal ones. This is that easy session.0:00 Row With Me for 25 Minutes0:38 Setting Up Your Rowing Machine1:05 Technique Focus: Straight Arms & Forward Tilt3:52 Adding the Forward Tilt7:16 Building the Full Stroke12:19 Why Going Easy Makes You Fitter19:13 Finding Your Row Flow23:42 Cool Down & Stretches📍 EXR App — Row virtually with friends! Discount code: RA26Monday workouts publish to the main feed. Tuesday to Friday daily workouts are in the playlist — https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUilDon't Row Alone. Row Along. Hosted on Acast. See acast.com/privacy for more information.
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