Come and row 21 minutes with me. Low intensity. Low stroke rate. Coaching woven in throughout — not shouted at you between gasps for air, but dropped in gently while we row together.

Today, after a comment from Will, I'm back in socks, which turns out to be one of the best ways to actually feel your foot placement — and once you feel it, you can't unfeel it.

I cover the small things that make the biggest difference: where your feet sit on the footplate, what your wrists should be doing (and what they probably are doing), the shoulder blade moment that most people rush past, and the arm sequence that makes the recovery feel almost effortless once you've got it.

And yes — I talk.

This week: my cousin Jo has just left after five days that completely lit

up the house. I've only met her seven times in my life and we've never once run out of things to say. I talk about her cycling the Hebridean Way, about family, and about the people in your life who make you feel more like yourself — and the ones who quietly don't.

I also talk about Jaime's swimming competition and what it actually means to race well (it's not what you think), and a parking attendant who had absolutely no business being in customer-facing work.

No shouting. No beasting. Just 21 minutes of better rowing and better

company.

Works on any rowing machine — Concept2, WaterRower, NordicTrack, and more.

Bail out at any point — the technique is worth it even if you only stay

for 10 minutes.

🎧 Some people just listen. I don't judge.

Don't Row Alone — Row Along.

00:00 Welcome & Getting Set Up

02:29 The Row Begins

03:17 Technique: Foot Placement & Leg Drive

08:25 Technique: Arms, Wrists & Back

15:32 Life & Chat

17:22 Jo & the Hebridean Way

23:11 Jaime's Swimming at the Scottish Nationals

24:00 Cool Down

27:15 The Parking Attendant

28:28 Stretching

41:55 Closing Thoughts

#RowingWorkout #LowIntensityRowing #RowingTechnique #IndoorRowing

#FollowAlongWorkout #RowingMachine #RowAlong

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

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

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

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