July 3: Everyone will tell you: never row at lever 10. They're probably rowing on a clean machine.

At lever 10 on a dirty Concept2, the drag factor drops!! Almost identical to what I rowed yesterday at minimum setting. So before you listen to the angry experienced rower at the gym: check the drag factor number, not the lever position.

Row Along with me as I row the full 21 minutes with the lever at maximum — drag factor around 220 on my clean machine. Same pace. Same stroke rate as yesterday.

Where yesterday was a cardio challenge in disguise, today is a muscle

workout. Shoulders, hamstrings, the full drive — working at a 7 out of 10

muscular effort from the first stroke. The cardio load is a LOT less.

The technique coaching stays woven throughout: posture, foot plate height,

handle grip, the drive sequence, and why maximum drag lets you get away with

things that minimum drag absolutely punishes. We also talk about finding your

"Baby Bear" — the drag factor that taxes both your muscles and your

cardiovascular system equally. Usually somewhere between 110 and 150.

For most people, closer to 130.

Also: Alex, who showed up when he wasn't feeling it. A brand new rower

who completed a 40-minute interval session first time out. And what

learning to drive has to do with finally feeling in control of a

rowing stroke.

No shouting. No beasting. Just 21 minutes of pulling lever 10 —

and actually understanding what it's doing.

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

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

Don't Row Alone — Row Along.

00:00 Welcome – Two Days, Two Extremes

00:08 Yesterday: Minimum Drag Recap

01:06 Today: Lever All the Way to 10

01:43 The Dirty Machine Revelation

02:01 Posture – The Slump Reset

03:08 Foot Plate Settings

04:34 The Row Begins – 20 spm, Max Drag

05:03 What 220 Drag Factor Actually Feels Like

07:30 Muscles vs. Cardio – The Real-Time Difference

12:00 Baby Bear: Finding YOUR Drag Factor

17:00 The Driving Analogy – When You Finally Take Control

21:00 Alex, A New Rower & Community Wins

24:00 Cool Down & Stretch

27:00 Tomorrow's Conclusion

Works on 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.

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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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