June 24: Most workouts only help you for the next hour. This one helps with everything that comes afterwards. Today's RowAlong isn't about emptying the tank or chasing numbers. It's about building the fitness that supports the rest of your life — and the rest of your rowing.

For 25 minutes we'll row together at a comfortable pace, work on technique, relax into the rhythm of the stroke and build the kind of fitness that makes every other workout feel easier.

This is the foundation. The scaffolding.

The row that helps you become a better rower, a fitter person, and someone who simply feels better for having done it.

Whether you're rowing to improve your health, lose weight, get fitter, race faster, or simply move more, today's workout has something to offer.

Along the way we'll work on:

✅ Body position

✅ Relaxed power

✅ Handle grip

✅ Loose shoulders

✅ Efficient technique

✅ Sustainable fitness

We'll also row the Deja Vu course in EXR, giving us some beautiful scenery while we build the kind of fitness that lasts.

If you've got enough energy to take the first stroke, you've got enough energy for today's workout.

⏱ CHAPTERS

00:00 Why This Row Matters

00:18 Easy Doesn't Mean Easy Results

00:43 Life Fitness & Building Foundations

01:02 Machine Setup

01:12 Drag Factor & Resistance

01:19 Posture & Seat Position

01:42 Foot Stretcher Setup

02:27 Handle Grip & Relaxed Power

02:41 EXR Deja Vu Course

02:53 Row Starts

03:04 Settling Into The Rhythm

21:00 Cool Down

25:00 Stretching & Recovery

⚠️ 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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