Same pace. Same stroke rate. Lower drag than almost anyone uses. And my heart rate was higher — which tells you everything you need to know about who's actually doing the work.

Today I row the entire session with the Concept2 drag factor set to its

lowest setting — around 90. Not because it's easier to row at a specific pace. Because it proves something: the machine isn't the engine. You are.

I walk you through full setup from the start — posture, foot stretcher

height, handle grip, and why I'm rowing strapless today. Then we get into

the stroke itself: core engagement (there's a sound you can make that

switches it on immediately), the leg drive sequence, back swing timing,

the finish, and the recovery phase where most people quietly fall apart

and don't know it.

I also get into power profile — the "boom" connection from feet to

hands that either happens or it doesn't, and how to make it happen

consistently.

And during the stretches — a gentle rant about CrossFit rowing that may

have caused me to shed a single tear. Plus knife accidents. Reading habits.

And a birthday that involved balloons, handwritten memory notes, and one

of those moments that makes you realise how lucky you are.

Tomorrow: I do the whole thing again — drag factor at 10. Same pace.

Same stroke rate. Different universe.

Low intensity. Full coaching. Any rowing machine welcome.

Bail out any time — even 10 minutes of this is worth showing up for.

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

Don't Row Alone — Row Along.

00:00 Welcome & The Drag Factor Experiment

00:12 Setup – Lowest Drag (Concept2 ~90)

00:58 Posture

01:45 Foot Stretcher Height

02:27 Handle Grip

02:37 The Row Begins

05:37 Core Engagement – How to Switch It On

07:30 Leg Drive & Quad Connection

08:22 Back Swing, Arms & The Finish

09:33 The Recovery Phase

14:58 Power Profile – Feet to Hands

26:19 CrossFit Rowing & A Single Tear

34:13 Knives, Reading & Life Hazards

38:46 A Birthday Worth Remembering

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

⚠️ 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.

🚣 Row along every weekday — workouts uploaded daily.

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

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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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