June 29: Row Along with this indoor rowing workout while I talk to Jo - who just cycled 350km The Hebridean Way, through 10 Scottish islands — solo, camping, ending at ancient standing stones on the summer solstice. Now she's rowing with me.

This is a 21 minute Zone 2 indoor rowing workout — low effort, comfortable pace, proper technique. Today it's also a conversation. Row along while we hear how Jo did it, why she almost didn't, and what she'd do differently.

Along the way, a few technique cues to keep your stroke clean:

✅ Foot strap setup — balls of your feet, not your toes

✅ Avoiding over-compression at the catch

✅ Letting the handle clear the knees

✅ Relaxed arms and a better handle path

✅ Stroke rate vs effort — and how you can row at a higher rate and still keep it Zone 2

Get on your rowing machine. You're not rowing alone today.

Jo's rowing on my Concept2 - but I'm on the Merach Aura. I prefer the Concept2 in all honesty, but I still got a good workout on the Merach - even if the monitor is rubbish.

If you're interested in Merach machines - the R50, The R50 Aura, and my choice, the R50 Pro, here's some referral links to check them out:

10% promo code for R50 PRO: JOHN10MR

https://www.amazon.co.uk/MERACH-Resistance-Adjustable-Performance-Professional/dp/B0DRSB189M/

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

Use Code John10

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

Use Code John8

⏱ CHAPTERS

00:00 Welcome & Meet Jo

00:20 My First Ever Dual RowAlong

01:08 Today’s Low Intensity Chat Workout

01:45 Foot Strap Setup

02:08 Merach R50 Aura & Setup Chat

02:30 Start Your Zone 2 Workout

02:38 Row Starts

02:59 Seat Tape & Over-Compression

03:32 Technique Cue: Lead With The Arms

04:05 Relaxed Arms & Handle Path

04:48 Handle Past The Knees

06:00 Chain Height Cue

06:30 Jo’s Hebridean Way Trip

06:59 Getting Into Bikepacking

07:54 The 800km Ontario Ride

08:42 Solo Riding & Empowerment

09:34 Did Jo Feel Unsafe?

10:05 The Loneliness Challenge

10:55 350km Over Seven Days

11:33 Camping, Pods & Horizontal Rain

12:05 From Oban To Barra

13:05 Causeways, Ferries & Island Roads

14:28 The Butt Of Lewis

14:59 Viking Story Time

16:17 Summer Solstice & Callanish Stones

17:18 John’s Lighthouse Fact

18:39 Packing Light For Bikepacking

19:21 Jo’s Gravel Bike

19:56 Bike Bags & Minimal Kit

20:54 Bib Shorts & Rain Jacket

22:01 Hebrides Weather & Tailwinds

23:00 Turquoise Beaches

23:21 Row Ends / Distance Check

24:01 Stroke Rate, Power & Zone 2

25:07 Quick Stretch Begins

25:34 Glutes Or Hips?

26:06 Post-Row Chat

26:54 Jo’s Takeaway: Challenge Yourself

28:28 Everything Is Fixable

30:17 What’s Next?

31:03 Final RowAlong Reminder

⚠️ Please ensure you're healthy enough to take part in exercise of this nature. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before exercising. Stop immediately if you experience pain, dizziness, or feel unwell.

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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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