Take 25 minutes for yourself today in this RowAlong workout. Not to chase a pace, prove your fitness or force an improvement, but simply to move, breathe and pay attention to how your rowing feels.

This easy daily rowing workout gives you 21 minutes of low-intensity rowing followed by a four-minute cool-down and guided stretching. Your heart rate and breathing should rise a little, but the row should never feel hard.

Use whatever rowing machine you have, choose a comfortable resistance and forget about the numbers for a while. Start gently, connect your feet and hands to the machine, and give your body time to settle naturally into the stroke.

Taking time for yourself can also mean taking time to understand your rowing. During the workout, I look at:

Why technique can gradually change without us noticing
What rowing along with one of my older videos revealed
The timing of the hands, knees and body during the recovery
How to keep the stroke smooth instead of robotic
Why the arms should remain straight during the leg drive
How heart rate can help control genuinely easy training
What my recent 2K result revealed about fitness and the mental game
Why you should never push the slow sessions just because you can

The underlying message is simple: keep the easy rowing easy, save your harder effort for the sessions that require it, and occasionally give yourself enough time and attention to notice what your body is telling you.

🚣 THE WORKOUT

• 21 minutes of continuous low-intensity rowing

• Four-minute rowing cool-down

• Guided post-row stretching

• No prescribed pace or distance

• Suitable for any rowing machine

• Optional technique and performance analysis throughout

⚠️ TECHNICAL NOTE

The complete 21-minute row and four-minute cool-down are unaffected.

At 34:21, near the end of the stretching section, my camera feed freezes and then disappears. The audio continues normally, including the remaining forearm, wrist and shoulder stretches, so you can still listen and follow the instructions. It simply becomes a very brief RowAlong podcast!

CHAPTERS

00:00 Welcome — take time to get moving

00:55 Set your resistance or drag factor

01:09 Seat position and posture

01:45 Foot stretcher setup

02:36 Handle grip

03:01 Row begins — connect before adding power

03:39 Don’t chase pace or intensity

04:45 What harder training can teach you

06:05 Take time to assess your rowing

07:03 Rowing along to my own 2K plan

09:15 What old footage revealed about my technique

10:07 Recovery check — hands before knees

12:01 Keep the stroke smooth, not robotic

14:57 The drive — legs first and arms straight

16:36 Body swing and catch position

18:40 Heart rate and low-intensity effort

19:05 Analysing my recent 2K performance

20:13 Don’t push the slow stuff

21:55 Don’t let ego turn easy into tempo

24:12 Cool-down begins

24:41 Why the different training zones matter

27:02 Why taking a proper break was important

28:13 Stretch — hamstrings

29:25 Stretch — glutes

31:30 Stretch — quads

32:54 Stretch — hip flexors

34:21 Camera glitch — audio continues

34:54 Stretch — forearms and wrists, audio only

35:47 Stretch — shoulders, audio only

37:31 Final thoughts

New here? Subscribe and RowAlong with me regularly. No shouting and no pressure—just friendly rowing, technique guidance and steady progress.

Have a drink, have a shower, eat something, and tell someone you love them.

Don’t Row Alone. RowAlong.

⚠️ Always consult your doctor before beginning a new exercise programme. Stop exercising if you experience pain, dizziness or unusual discomfort.

#RowingWorkout #IndoorRowing #RowAlong

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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