A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together.
I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com
Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger.
This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.
Hosted on Acast. See acast.com/privacy for more information.
A friendly voice in your ear to motivate, coach and entertain you through each Indoor Rowing workout as we RowAlong together.
I set the stroke rate and the training pace based on your current 2000m time. Just set your monitor to Just Row – and start and stop when I tell you. For more info and to check out the YouTube videos - go to rowalong.com
Each show is a different Indoor Rowing workout which I row - and you RowAlong with me. I row on a Concept2 rowing machine - but you can use whatever you have. And I keep you company through the session, talking to you about technique considerations, training tips, what I'm having for dinner and other off topic moments, all designed to keep you motivated and distracted while you work through your session. In the end, we'll both be Fitter Faster Stronger.
This is the audio taken from the YouTube videos on the RowAlong YouTube channel - but it still works. There may be a couple of times when I show the wrong technique, which won't translate through audio that well of course, but 99% of it will be fine. The Concept 2 rowing machine makes a very recognisable Wooooosh noise with every stroke. So use that, and your monitor display to keep track of your stroke rate as you RowAlong with me. All workouts can be performed as stand-alone workouts. But do check out how they're often grouped into training plans.
Hosted on Acast. See acast.com/privacy for more information.
December 19th wraps up the week with a Friday morning row in new shoes (well, different shoes - Saucony, which I've apparently been mispronouncing for years). First time I've strapped in all week, and I immediately regret it because these running shoes are too wide for the heel cup.
What to Expect This Episode: A surprisingly wide-ranging conversation that touches on everything from footwear choices to the harsh reality that diet matters more than exercise for weight loss. I'm working through creating the Premium 2K plan, which means watching 27 of my old workout videos and realizing I talk about the same technique points over and over in slightly different ways.
Today's Topics:
The Honesty Bit: I'm about to blow my diet with Mexican deviled eggs at Alessio's and will have spag bol tonight - but I'll make up for it on the ski erg later. This is real life, not Instagram perfection.
Stats: 21 minutes for 5K today - wrapping up the week strong.
Perfect for: Anyone wondering about rowing shoes, people struggling with consistency vs intensity, or those who need permission to enjoy Friday night traditions while still training.
Hosted on Acast. See acast.com/privacy for more information.
December 18th brings the Thursday mental wall - that point in the week where the doubts creep in and you start questioning whether you really need to do another morning session. Kids running late for school, emails piling up, time slipping away... all the excuses line up perfectly to derail today's workout. But we push through anyway.
What to Expect This Episode: This is an honest conversation about the mental side of consistency. I talk through recognizing those thoughts of wanting to skip, acknowledging them, and choosing to show up anyway. Then we dive into professional jealousy - something I deal with both in my TV editing career and on YouTube when I compare myself to creators getting 10x my views.
Today's Topics:
The Mental Game: This episode is less about physical rowing and more about the psychology of showing up when you don't feel like it. Whether it's skipping a workout, comparing yourself to others, or dealing with professional jealousy - recognizing the feeling is the first step to managing it.
Performance note: 19 strokes/min average, 204.5 pace - my fastest of the week, despite it being the day I least wanted to row. Funny how that works.
Perfect for: Anyone struggling with consistency, dealing with comparison to others, or needing permission to acknowledge difficult feelings while still getting the work done.
Hosted on Acast. See acast.com/privacy for more information.
December 17th brings a refreshingly honest conversation about what it actually takes to make rowing content on YouTube. Spoiler: it's not profitable, and that's okay because I have a day job editing broadcast TV.
What to Expect This Episode: True to my promise from yesterday, I keep technique chat to an absolute minimum (30 seconds!) and instead pull back the curtain on the editing process. From my early days filming in a CrossFit gym to the green screen setup I use now, I walk through how long these videos actually take to make and why the economics of YouTube don't add up for most creators.
Today's Topics:
The Reality Check: This episode is refreshingly candid about the business side of content creation. Unless you're Mr. Beast or getting hundreds of thousands of views per video, you need another income source. And honestly? That takes the pressure off to make this about money rather than just helping people row better.
Perfect for: Anyone curious about content creation, people who wonder why their pace differs from mine, or those who just want honest company during an easy morning row.
Hosted on Acast. See acast.com/privacy for more information.
December 16th brings a slightly wonky row thanks to my foot plate being set too high from yesterday's failed 100-meter challenge (78 meters in three strokes - not quite the 100 I was aiming for). But we push through with an easy 22-minute 5K anyway.
What to Expect This Episode: I finally deliver on my promise to end with a joke - except I put it at the beginning instead. My favorite Norm MacDonald bit about an existentially troubled moth takes up a solid five minutes, then we get into serious technique work about catch timing and why pausing at the front leads to the butt scoop problem.
Today's Topics:
The Technical Focus: This episode goes deeper on technique than usual - specifically about what happens at the catch when you compress into the front. The longer you pause, the more likely your butt escapes before your feet push. We work through how to roll in and instantly drive back.
Perfect for: Anyone who needs a good laugh, wants to understand catch timing better, or just needs easy morning company on the erg.
Hosted on Acast. See acast.com/privacy for more information.
I'm back! After a fever-filled weekend that knocked me completely off the rower, I'm easing back in with the gentlest 5K yet. Zone 2 intensity, a bit of coughing (sorry), and a deep dive into the rowing app ecosystem.
What to Expect This Episode: This is a proper comeback workout - keeping it super simple at 16-17 strokes per minute while my chest and nose recover.
Today's Topics:
The Honest Bit: Lots of app talk, less storytelling. But sometimes that's what you need: straightforward company and useful information while you're just trying to get back into the routine after time off.
Perfect for: Recovery workouts, comeback rows after time off, or anyone researching which rowing app to invest in.
Hosted on Acast. See acast.com/privacy for more information.
First things first - I accidentally pressed the noise cancelling button on my microphone. Which removed the fan noise of the C2. So apologies that it sounds weird!
Life doesn't always follow the schedule, and today's episode proves it. Instead of my usual 7am row, we're doing this one at 4pm after a morning biomechanics appointment and a Nando's lunch date.
What to Expect This Episode: Still recovering from a chest cold, I'm keeping things easy with a comfortable zone 2 row while diving into some surprisingly deep territory. We cover everything from the 5-4-3-2-1 countdown trick for beating procrastination to a surprisingly vulnerable chat about friendships I've left behind throughout my life.
Today's Topics:
The Reality Check: This episode is a perfect example of why I suggest rowing a day behind the uploads. Life happens - appointments, lunch dates, unexpected schedule changes. But the workout still gets done, just at a different time.
Perfect for: Anyone who needs proof that consistency doesn't require perfection, and that showing up matters more than when you show up.
Hosted on Acast. See acast.com/privacy for more information.
Think you can deliver the same performance when you're tired? Most people can't. This 36-minute RowAlong will test if you're different. Six identical rounds. Same pattern every time:
🚣♀️ The Workout:
4 minute warm up
---
2 minutes easy (20spm)
2 minutes moderate (24spm),
1 minute hard (30spm) - No Rests
Repeat 6 times
---
2 minute Cooldown
The catch? Round 6 paces need to match Round 1. That's where real fitness happens.
✈️ Why This RowAlong Works:
Builds serious cardiovascular endurance without destroying you
Teaches mental toughness through progressive fatigue
YOU control the intensity — this workout grows with you
Perfect for home fitness rowers and experienced athletes alike
🎯 The Pacing Secret:
You set your own "Low Intensity" baseline at the beginning of round 1 (think 5/10 effort — like climbing stairs at a steady pace). For split users: try your 2K pace + 18-20 seconds at 20spm.
Everything builds from YOUR foundation. Start conservative for endurance, or push harder for a serious test. Same workout, totally different experience every time.
This RowAlong is perfect if you want to:
✅ Build rock-solid stamina and mental resilience
✅ Burn serious calories with expert coaching
✅ Prove you're stronger than you think
✅ Follow along on ANY rowing machine (Concept2, Hydrow, Aviron, WaterRower)
The Question: Can your Round 6 match your Round 1?
There's only one way to find out. RowAlong with me.
🔔 Subscribe for follow-along rowing workouts that make you genuinely fitter and mentally tougher.
https://www.youtube.com/@rowalong?sub_confirmation=1
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
➡️ Become a Patreon: https://www.patreon.com/rowalong
Chapters:
00:00 Intro
01:47 RowAlong Workout Begins
38:55 Cooldown
Hosted on Acast. See acast.com/privacy for more information.
Welcome back to your daily rowing companion! Episode 2 finds me with a bit of a cold but still committed to our morning 5K together - because that's what we do.
What to Expect This Episode: Fresh off a much-needed haircut (no more Wolverine look!), I'm back to "respectable John" as we row through another easy 21-minute session. Today's chat covers the bizarre world of Scottish barbers, a quick technique breakdown, and thoughts on why sometimes you just need to move without chasing numbers.
Today's Topics:
The Format Reminder: This is my actual morning 5K row, filmed as it happens. Zone 2 pace (around 18 strokes per minute), casual conversation, and absolutely no performance pressure. Just company for your morning workout.
Pro tip: Stay a day behind the uploads so there's always a fresh row waiting for you in the morning.
Perfect for: Easy recovery days, building consistent habits, or just having someone to chat with while you get your body moving.
Hosted on Acast. See acast.com/privacy for more information.
Welcome to your new morning rowing companion! Join me every weekday for an easy-paced 5K row that's less about hitting numbers and more about just moving together.
What to Expect: This isn't your typical structured workout video. Think of it as rowing with a friend who happens to chat about life while you both get in a solid morning session. I row my daily 5K at a comfortable zone 2 pace (around 20-22 minutes), and you're welcome to follow along at whatever intensity suits you.
The Format:
Schedule:
Whether you're an early Row Along adopter or brand new here, this is a return to the more personal, less polished content that started it all. Grab your coffee, hop on your erg, and let's start the day right.
Perfect for: Easy aerobic base building, technique work, or just getting your body moving without the pressure of performance goals.
Hosted on Acast. See acast.com/privacy for more information.
This is audio from the group row on the EXR app - streamed live on 30th November 2025 over on the RowAlong Live Youtube channel. This is a little late arriving, sorry!!
Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.
The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!
Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.
Hosted on Acast. See acast.com/privacy for more information.
Tired of rowing workouts that either bore you to death or completely destroy you? This one's different — it's designed to make you fitter AND actually enjoy the process.
Here's the thing about most rowing workouts: they either bore you to tears with steady-state, or they crush you with chaotic intervals. This one is different. It's a beautifully structured climb that teaches your body to adapt, recover, and find its flow.
***The workout***:
4 minute Warmup,
Straight into:
2 min @ 20spm
2 min @ 24spm
1 min @ 30spm
Do this 6 times.
2 minute Cooldown
🛫 Why this workout Works So Well:
Gradual intensity increases that boost your fitness without overwhelming you
Smart progression from easy to challenging that builds real endurance
Built-in recovery that teaches your body to bounce back faster
Pyramid structure that makes 36 minutes fly by (pun intended)
You'll finish feeling strong, not broken
Perfect for rowers who want to:
✅ Get significantly fitter with a structured approach
✅ Build serious endurance without burning out
✅ Actually enjoy their interval training
✅ Torch calories while having fun
✅ Feel stronger and more confident after every session
✅ See real improvement in their overall fitness
The magic happens in the pattern. As you climb the pyramid, your body learns to adapt. As you descend, it learns to recover while maintaining power. It's like flight training for rowers.
Here's what's brilliant about the pyramid approach: your body gets time to adapt as intensity rises, then learns to stay strong as it comes back down. You're not just surviving the workout — you're genuinely getting better at rowing and fitter overall.
🎯 Here's How Pacing Works in This RowAlong:
Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session.
This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.
For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.
From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back. The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.
This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!
Whether you're on Aviron, Concept2, Hydrow, or WaterRower, this workout delivers results you can feel.
Ready to discover why structured intervals are a game-changer? Let's make you fitter, stronger, and happier on the rower.
CHAPTERS:
00:00 Intro
01:49 RowAlong Workout Begins
36:23 - Cooldown
Subscribe for rowing workouts that make you genuinely better without making you miserable. Hit that bell for sessions designed to boost your fitness and keep you coming back for more.
Hosted on Acast. See acast.com/privacy for more information.
Want to discover what you're actually capable of? This rowing workout has a genius pattern that brings out the best in everyone — whether you're just starting out or you've been rowing for years.
Here's what makes this follow along rowing session so special: it adapts to YOU. Beginners will build confidence and see rapid improvements, while experienced rowers will find new levels of strength they didn't know they had. The alternating pattern keeps everyone engaged and progressing.
🚀 Why This RowAlong Workout Works for Everyone:
Alternating efforts that let you work at YOUR level while still improving
Smart recovery periods that teach your body to bounce back faster
Pattern that builds both physical fitness and mental confidence
30 minutes that fly by because you're always moving toward the next phase
I'll guide you through every step, adapting the coaching to what you need
Perfect for rowers who want to:
✅ Get significantly stronger and fitter at their own pace
✅ Build confidence in their rowing ability
✅ Learn how to recover quickly between efforts
✅ Experience that amazing feeling of surprising themselves
✅ Row along with supportive coaching every step of the way
✅ Discover they're capable of more than they thought
Here's the magic: This pattern meets you where you are and takes you where you want to go. Your "max effort" is perfect for you right now, and this workout will help you find your new personal best — whatever that looks like.
------------------------------------------------------------------------------------------------------------------------------------------------------------
The Workout:
4 minute Warmup,
Straight into:
1 min @ 20spm (Low Intensity)
1 min @ 20spm (Max Power)
1 min @ 20spm (Low Intensity)
1 min @ 24spm (Match Max Power Pace)
Repeat for 30 minutes
2 min Cooldown
🎯 Here's How Pacing Works in This RowAlong:
Instead of dictating your exact pace, I let you control your own intensity — which means this workout grows with you! We start with "Low Intensity" which becomes your foundation for the entire session.
This should feel like a 5/10 on the effort scale — think climbing stairs at a consistent pace. Your heart rate and breathing are up, but it doesn't feel hard yet.
For those using /500m splits: at 20spm, aim for around your 2K pace + 18-20 seconds as your foundation.
From this foundation, you'll ramp up intensity as the workout demands, then return to your 5/10 baseline when we ease back.
The beauty? How you set that opening pace completely transforms the workout. Start conservative for endurance building, or push that foundation higher for a serious challenge.
This means you can row this same RowAlong workout multiple times and have completely different experiences just by adjusting where you start. It's like having multiple workouts in one!
------------------------------------------------------------------------------------------------------------------------------------------------------------
Subscribe for more rowing workouts that actually challenge you and deliver real results.
☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong
🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1
➡️ Become a Patreon: https://www.patreon.com/rowalong
CHAT WITH ME!
👥 - FACEBOOK: https://www.facebook.com/groups/rowalong/
- WEBSITE: https://www.rowalong.com
Hosted on Acast. See acast.com/privacy for more information.
This is audio from the group row on the EXR app - streamed live on 23rd November 2025 over on the RowAlong Live Youtube channel.
Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.
The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!
Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.
Hosted on Acast. See acast.com/privacy for more information.
This is audio from the group row on the EXR app - streamed live on 16th November 2025 over on the RowAlong Live Youtube channel.
Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.
The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!
Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.
Hosted on Acast. See acast.com/privacy for more information.
This is audio from the group row on the EXR app - streamed live on 9th November 2025 over on the RowAlong Live Youtube channel.
Whether you joined in and want to row it again, or you're hearing it for the first time – you're very welcome here.
The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!
Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.
Hosted on Acast. See acast.com/privacy for more information.
This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.
👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:
1 minute machine set up
4 min warm-up
22 min main session (11 effort switches)
2 min cooldown
1 minute stretching / re center
You’ll row smart, sweat smart, and feel stronger.
🔥 The Main Set:
11 rounds of:
1 min low effort @ 20 SPM
1 min high effort @ 20 SPM
I will guide you through every stroke to help you connect, push, and recover — all with confidence.
💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.
📌 CHAPTERS
00:00 Intro
01:21 Warm-Up
06:16 Main Workout
28:33 Cooldown
🏷️ Hashtags
#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine
Hosted on Acast. See acast.com/privacy for more information.
Ready to build real momentum in just 30 minutes? This pyramid-style RowAlong workout gives you steady climbs and smooth drops in effort, designed to train your stroke, breathing, and rhythm without crushing your energy.
👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress.
4 min warm-up
22 min main session (pyramid sets)
2 min cooldown
Structured effort. No confusion. Real benefits.
🔥 The Main Set (Repeated Rounds):
1 min @ 20 SPM – prepare
1 min @ 24 SPM – push a little
1 min @ 30 SPM – go for it
1 min @ 24 SPM – come back
1 min @ 20 SPM – recover
I will guide you through every switch and stroke — keeping it smooth, focused, and motivating.
💥 Compatible with all rowers: Concept2, Aviron, RP3, WaterRower, or budget flywheels.
▶️ More from the Time to Shine Series:
📺 Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y
📱 App: RowAlong (iOS/Android)
☕ Support: https://www.buymeacoffee.com/rowalong
🎁 Patreon: https://www.patreon.com/rowalong
📌 CHAPTERS
00:00 Intro
01:21 Warm-Up
06:16 Main Workout
28:33 Cooldown
🏷️ Hashtags
#RowingWorkout #30MinuteRow #IndoorRowing #RowAlong #PyramidTraining #TimeToShine
Hosted on Acast. See acast.com/privacy for more information.
Simple steps, real results. This Rowing Workout alternates between 1 minute at 20spm and 1 minute at 24spm — giving you the ideal mix of control and challenge.
👊 If you've struggled with motivation or felt like rowing never “clicked,” this is your breakthrough row:
4 min warm-up
22 min main session (11 step-up intervals)
2 min cooldown
It’s low-impact, accessible, and surprisingly effective.
🔥 The Main Set (11 rounds):
1 min @ 20 SPM – steady
1 min @ 24 SPM – lift and focus
I will coach you through every change, helping you row smoother and feel stronger by the end.
💥 Any rower, any level — this will work for you.
📌 CHAPTERS
00:00 Intro
01:21 Warm-Up
06:16 Main Workout
28:33 Cooldown
🏷️ Hashtags
#GentleRowing #RowAlongWorkout #StepUpRowing #RowingForBeginners #TimeToShine
Hosted on Acast. See acast.com/privacy for more information.
Set your drag factor or resistance to where you want it for a 45 minute row, adjust your footstraps so they sit across the balls of your feet, grab a towel and a water bottle, and start the podcast by easing into a short warm-up.
Every Sunday I do a relaxed live, group row using the EXR app and livestream it to the RowAlong Live YouTube channel. It’s not about hitting targets or chasing PBs – just an easy session with my usual chat about rowing technique, training, food, the gear I’m using – whether it's the WaterRower, Concept2, or RP3 – and whatever else comes to mind.
These sessions are all about keeping each other company while getting a good long row in, with the occasional sprint whenever the EXR app throws one my way.
Every Wednesday, I’ll be uploading one of the past sessions as a RowAlong ReLive – right here, alongside the usual podcast content. So let’s get into the replay of this EXR group row – this one is from all the way back in February 2024 – I’m on the Concept2, and I talk about technique, naturally, but also how long slow rows help to really bed that good technique in, and then how I’d recently taken up Kayaking, so I could go back to basics and remember what it feels like to be rubbish at something!
Hosted on Acast. See acast.com/privacy for more information.
"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets.
👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness.
28 minute workout is:
2 minute setup and intro
4 min warm-up
22 min main set (interval blocks)
2 min cooldown
🔥 The Main Set (7 rounds + finish):
2 min @ 24 SPM (Tempo Intensity)
30 sec @ 30 SPM (Hard / almost max intensity)
30 sec @ 20 SPM (Recovery / Low intensity)
Final round ends with 1 min @ 30 SPM
I'll cue each shift and coach you through staying in control.
Hosted on Acast. See acast.com/privacy for more information.