No numbers to chase today. No pace to hold. Just 21 minutes of low intensity rowing (plus a 4 minute cool-down and full stretch) — the kind that should never feel hard, whatever machine you're on.

This is zone 1 / zone 2 territory: get your body moving, your breathing up a little, and let go of the pressure to perform. There's a light technique refresher woven in (posture, the drive, the recovery, and one weirdly effective trick to switch your core on), but today isn't about fixing anything — it's about giving yourself permission to just show up and row.

🚣 Suitable for: Concept2, water rowers, air rowers, budget machines — every rower welcome

⏱️ Workout: 21 min low intensity row + 4 min cool-down + full stretch

🎯 Focus: Zero pressure, zone 1/2 effort

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If you are returning following an illness or injury, follow the advice of your doctor, physiotherapist or other qualified healthcare professional. Stop exercising if you experience pain, dizziness or unusual discomfort.

Thank you for rowing with me.

Don’t Row Alone. RowAlong.

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CHAPTERS

00:00 Welcome — a new week, a fresh start

00:52 Today's plan: low intensity, no numbers to chase

01:11 Setting your resistance (drag factor)

01:31 Seat position & posture

01:57 Foot stretcher setup

02:44 Handle grip

02:55 Row begins — nice and easy

03:36 Morning chat

05:42 Talking through a 2K training plan

08:27 Why a baseline 2K test matters

10:26 A simple technique refresher (optional)

13:00 The Drive: legs, body, arms

14:29 The Recovery: arms, body, legs

16:14 Core engagement — the "cough" trick

18:22 Holiday recap: Rome, Lake Garda, Venice

20:26 Weight & recovery check-in

22:46 2K test result & the mental game

24:34 Cool-down begins

28:25 Stretch: Hamstrings

29:40 Stretch: Glutes

31:31 Stretch: Quads

32:52 Stretch: Hip flexors

34:46 Stretch: Forearms & wrists

35:20 Stretch: Shoulders

36:00 What's next

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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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