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A selection of my latest RowAlong workouts and review/technique/rant videos can be found below.

Or go to  https://www.youtube.com/@rowalong to visit the RowAlong YouTube channel

 

Most athletes think rowing harder means pulling with more arms and leaning back early — but that’s exactly how you lose efficiency, gas out before the next station, and end up with lower back pain. If you’re a CrossFit or HYROX athlete smashing the rower at a fast pace but struggling to recover for the run, this is for you. In this short, I break down: Why rowing “hard” isn’t the same as rowing efficiently How poor body position overloads your lower back The simple technique fix that lets you row faster and recover better How to use your legs, backswing, and arms in the right order Row smarter, protect your back, and show up stronger for the next station.
Row Faster Without Wrecking Your Lower Back (HYROX & CrossFit Athletes NEED This)
Looking for an easy, effective rowing workout you can jump straight into? This is a steady 22 minute rowing session + another 5 minutes which for many rowers will land somewhere around a comfortable 5K — but the focus is time, not distance. Row at a pace that feels sustainable and enjoyable. designed to help you get moving, wake up your body, and set a positive tone for the rest of your day. Row along with me at a comfortable, low-intensity pace — perfect whether you’re easing into training, building consistency, or just want a solid row without overthinking it. This workout works on any rowing machine and suits all experience levels. No pressure. No complicated intervals. Just a good, honest row. 00:00 – Introduction & Workout Overview 00:37 – Machine Setup & Settings 01:24 – Starting the 5K Row 04:23 – A Moment’s Silence for the Lost Row 08:55 – Rowing Technique & Stroke Mechanics 11:14 – Correcting Early Swing (Swinging Back Early) 12:02 – Finding Your Rhythm and Flow 14:50 – Equipment Talk: Monitors & VESA Mounts 17:44 – The History of Row Along & Hashtags 24:45 – Stopping the Row, Cool Down & Stretching ☕ 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 But seriously - just keep watching, that's all I ask!! 🔵🔵🔵 This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. For more information about drag factor, the plans and what this is all about, head to https://www.rowalong.com For more about indoor rowing in general, go to www.indoorrowinginfo.com See you in the next video. (Affilliate Links): ***Rowing*** https://amzn.to/3cIjma7 Concept 2 Rowing Machine https://amzn.to/3tjtV96 Polar H7 Heart Rate Sensor https://amzn.to/3rcCJfa Concept 2 Phone Holder https://amzn.to/3cufucm Jabra 65t Elite Earbuds https://amzn.to/3tgeKxB Dyson Fan https://amzn.to/3tfb9Qr Macbook Pro for RowPro software https://www.rowalong.com/shop T-shirts ***Recommendations*** https://amzn.to/3yaTgU0 Powlabs Heart Rate Transmitter https://amzn.to/3rbe5eT Polar H9 Heart Rate Sensor https://amzn.to/3pFG1Hs Polar H10 Heart Rate Sensor https://amzn.to/36t0rvO Wahoo Tickr Heart Rate Sensor https://amzn.to/3rgFIn3 Garmin HRM Dual Heart Rate Sensor https://amzn.to/3cpKevg Moofit Heart Rate Sensor https://amzn.to/36yXObT Apple Watch https://amzn.to/3an2vGW Floor Mat https://amzn.to/3akI916 Ski-Erg https://amzn.to/3tiWJ1N Bike-Erg https://amzn.to/2Ms8iCZ Saris Hammer (For road bike on Zwift) #hiit #indoorrowing #rowingmachine #burncalories *for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020.
A Simple 22 Minute Row to Start Your Day | Steady, Feel-Good Workout
One of the most common rowing technique questions I get is: “Should my heels lift off the footplates when I row?” In this short video, I explain when it’s normal for your heels to rise, when it might be a problem, and what you should actually focus on instead. Whether you’re new to indoor rowing or trying to improve your efficiency on the erg, this will clear up a lot of confusion. This applies to: Indoor rowing & erg technique Beginner and intermediate rowers Concept2 rowing machines Improving power, comfort, and consistency 👉 If you’ve ever been told to keep your heels down at all costs, this is worth watching. #rowing #rowingtechnique #indoorrowing #ergrowing #concept2 #rowingtips #fitnessshorts
Should Your Heels Lift When Rowing? (Rowing Technique Explained)
Join me for an easy rowing workout on the Concept 2 rowing machine as we row along for about 21-22 minutes. This is a non-performance, low-intensity row designed to be a "distraction" while you get through your daily workout—perfect for both beginners and experienced rowers who just want to keep the flywheel moving. In this video, I’m taking it very gentle (aiming for a 2:10 pace) while I row 5000m and just "talking away about stuff" while we row. I’ll be sharing a few stories and answering questions about my current monitor and screen setup. Whether you’re on a Concept 2, a WaterRower, or any other machine, just set your resistance to a comfortable level and let’s get rolling. What we cover in this row: Machine Setup: Tips on setting your drag factor (resistance) and foot strap height for maximum comfort. Posture & Technique: Why I focus on resetting your posture from the back of the stroke and getting that "one o’clock" forward tilt. The Setup: A look at my 27-inch monitor mount and how I use ErgData and Myro during my sessions. This is a totally informal session. There's no complex plan—just good technique, casual chat, and a solid 5k row. Timestamps: 00:00 Intro & Welcome 00:25 Machine Setup: Drag Factor & Foot Straps 01:05 Posture & Sit Bone Alignment 01:30 The Workout Begins (5000m Row Along) 02:35 Today's Pace & Training Plan 04:08 My Monitor Setup & Myro Mount Explained 09:37 Technique Deep Dive: The Recovery & Catch 13:17 Posture Check: Shins Vertical & Leg Drive 14:05 Why Technique is Built from the Back of the Stroke 15:30 The "One O'Clock" Forward Tilt & Momentum 16:45 Handle Height and Arm Position During the Slide 17:30 Bracing Your Core: Pushing the Machine Away 21:35 Recent training and current rowing speed 21:55 British Champs & Goal Setting 22:20 5000m Finished & Warm Down 23:15 Rowing Stops Entirely 23:45 Post-Row Stretching & Sign-off Key SEO Keywords Used: Rowing workout Rowing machine Concept 2 5000m row (5K row) Follow along rowing Beginner rowing Rowing technique tips
Row around 5K with Me! | Low Intensity, Follow-Along Rowing Workout with How To Breathe Tips
Are you pausing at the back of the stroke? 🛑 If you hold the handle against your body, you are killing your momentum and wasting precious energy! In this Short, I explain why you need to let the handle "rebound" away from you. By using the natural elasticity of your muscles and the machine's bungee cord, you can get back to the catch position without forcing it. ✅ The Fix: Don't fight the machine! Let the handle lead you back in for a smoother, more efficient stroke. Row along with me for full workouts: #indoorrowing #rowingtechnique #rowingmachine #concept2 #rowalong #fitness #rowing
The "Rebound" Trick for Free Speed ⚡
Row easy to start your week. Monday morning follow-along proving consistency beats perfection. Body composition improving comes from showing up, not from one-off intensity. This is your buy-in to the day. 4.5 out of 10 effort. Conversational pace. The kind of row where you're using your muscles but your heart rate isn't exploding. And yeah, the iPad kept interrupting with low battery warnings, then died completely during stretches, so ErgData didn't even save. Posting it anyway because perfection isn't the point. Also told a story remembering what it was like being that nervous 16-year-old meeting a girl's parents for the first time. Heartbreak, Van Halen dreams, selling my drum kit - the whole thing. You know, typical Monday rowing chat. Whether this is your only workout today or your warm-up before hitting the gym - 22 minutes, any rowing machine, just show up. CHAPTERS: 02:22 - Let's Row 03:11 - Buy-In Philosophy 08:27 - Technique Breakdown 16:00 - First Girlfriend Story 27:27 - Stretching Routine 33:47 - iPad Dies (Warts & All) SUPPORT: ☕ https://www.buymeacoffee.com/rowalong 🔔 https://www.youtube.com/@rowalong?sub_confirmation=1 🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any fitness program. Participation is at your own risk. #rowing #mondayworkout #consistency #homefitness #rowingmachine #followalong
Consistent Rowing Gets Results: Start Monday Strong | RowAlong 22 Minutes Easy
25th January Group Row 17:00 GMT on @exrgame app and on YouTube: https://www.youtube.com/live/OaA3ZSCELLA on the RowAlongLive YouTube channel. See you there!
Group Row – 25th January 17:00 GMT on EXR app and the @RowAlongLive channel.
For 30% Discount - https://rowmorow.com/ref/rowalong (Using Code ROWALONG30) There's absolutely NO reason for RowMo handles to exist... but they are right for some people out there. Especially those with wrist mobility issues. ❗️❗️$100 is a lot of money for these - but use the discount code above to make it $70. And to be open, it's an affiliate code. So I'll get a small percentage if you use that link❗️❗️
RowMo Handles 30% discount code! (Read the description)
Come for the row, stay for the idiot! Join me for today’s RowAlong! This is a bit of "Friday Fun" in the 5K Every Day series. While I’m rowing a 5000m piece, the goal for you is simply to spend 21-22 minutes on the machine, moving at your own pace and focusing on your form. In this video, I’m also doing a longer test of the RowMo handles. I'll share how they impact wrist mobility, shoulder activation, and stroke length. For 30% Discount - buy at: https://rowmorow.com/ref/rowalong (Using Code ROWALONG30) I also totally mess up setting the imersURow app up properly. So it stops at 2000m. Forgive me as I stop for a few strokes to sort it out! But I do talk for a good 7 minutes at the end of my 5000m row anyway... Whether you are a beginner looking for a steady cardio session or an experienced rower wanting a low-intensity recovery row, this follow-along is for everyone. Key Topics Today: Machine Setup: Setting your drag factor and foot stretchers for better posture. RowMo Handles: Improving wrist mobility and "independent movement". Technique Check: Mastering a fluid return and proper leg drive. Apps: My experience using imersURow for a better visual rowing experience. Timestamps: 00:00 – Welcome to Friday Fun! 00:41 – Drag Factor & Resistance Setup 00:56 – Foot Stretcher & Posture Tips 01:30 – Proper Handle Grip 01:58 – ROW START 02:32 – RowMo Handles: Wrist Mobility & shoulder activation 03:55 – Reducing Over-Compression 06:07 – imersURow App: Visuals and setup 07:38 – Behind the Scenes: Green Screen Editing 10:55 – 2000m Milestone 12:40 – Troubleshooting the imersURow Race Setup 14:30 – 3000m Milestone & UX thoughts 16:15 – Technique Check: Sternum height & flat wrists 17:50 – Mastering the Fluid Return 19:15 – Powering the Leg Drive 20:30 – 4100m Milestone: Final 4 Minutes 22:15 – I finish: You can keep going to hit your rowing goal! SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content. #rowing #stretching #postworkout #flexibility #rowingmachine #homefitness #stretchingroutine #imersu
20 Minute Rowing Workout for Beginners & All Levels | Using RowMo handles!!!
Row 22 minutes, then stretch it out! Complete follow-along rowing workout with post-workout stretching demonstration on the machine. Using EXR app (the community gathering spot after RowPro faded), covering sequencing mistakes, and showing how I stretch hamstrings, glutes, quads, wrists, and shoulders - all without leaving the rower. The workout: 22 minutes easy rowing Full stretching routine after Exr app with sunken ships course Perfect for morning consistency What you'll get: ✅ Complete rowing workout with stretching ✅ Common sequencing mistake fixed (bending knees first ruins posture) ✅ Exr app community discussion ✅ MyRow filming behind-the-scenes ✅ On-machine stretching: hamstrings, glutes, quads, wrists, shoulders ✅ Doorway hamstring stretch method ✅ Hip flexor activation explained Row at your own pace - 21-22 minutes of movement is what matters. Then stick around for the stretching routine you can do without leaving your machine! CHAPTERS: 00:00 - Intro 01:50 - Let's Row 02:23 - Exr App Discussion 03:02 - RowPro vs Exr Community 07:33 - Technique: Don't Bend Knees First 09:25 - Handle Rebound Sequencing 11:10 - Fluid Motion Overlap 12:10 - Push Machine Away Not Pull 14:14 - Empire State Building Analogy 17:14 - Ski Erg Test Video 21:22 - 5K Every Day Accountability 23:17 - STRETCHING BEGINS 23:32 - Hamstrings on Machine 24:43 - Doorway Hamstring Method 25:10 - Glutes Rotation Stretch 26:30 - Dad's Monk Cowl Bald Spot 27:17 - Quads Standing Stretch 28:22 - Heel Problem Balance Issues 28:39 - Metrics: 21:26, 208.2 Pace 29:00 - Developing RowAlong PM5 App 29:17 - Forearms & Wrists Stretch 30:04 - Shoulder Stretches 31:56 - Hip Flexor Explanation SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content. #rowing #stretching #postworkout #flexibility #rowingmachine #homefitness #stretchingroutine #exr
Rowing Machine Workout with Post-Workout Stretches | RowAlong 22 Minutes + Stretching Routine
Row easy after rowing hard! 22 minutes recovery rowing at slower pace with lower drag factor because yesterday I filmed three full workouts. Learn why recovery rows matter, hear my 30-year tinnitus story from drums to DJ'ing, and understand why technique still matters even when you're tired The workout: 22 minutes of easy recovery rowing Lower drag factor for lighter feel Around 20 strokes per minute (dropped to 18 while rambling) Maintaining technique despite fatigue What you'll get: ✅ Recovery rowing approach - how to row easy after hard days ✅ Why lower drag factor helps on tired legs ✅ Technique breakdown even when fatigued ✅ Sam Blythe discussion: exceptions to rules (6:08 2K, under 6 foot, muscles upon muscles) ✅ My complete tinnitus story: drums, headphones, DJ'ing, concerts, 30 years of ear damage Pro tip: Start rowing during my intro if you need more time to complete your 5K! Follow along with me for stroke rate and recovery company. Active recovery is training too! CHAPTERS: 00:00 - Intro and setup 01:38 - Let's Get Rolling 02:13 - Hip Rock Focus 02:50 - Why Drag Factor Is Lower Today 04:07 - Yesterday's Filming Disaster Begins 05:41 - Camera Stopped Recording Halfway 06:50 - Had to Film First Workout Again 08:03 - 22,000 Meters Total Yesterday 08:27 - Why I'm Tired Today 10:23 - Missing The Catch From Over-Compressing 11:17 - Shins Vertical As End Stop 12:00 - The exceptions to the rule 14:11 - Technique From The Back 15:58 - Pace Increases Thinking About Pushing 18:28 - Tinnitus Story Begins 21:17 - Mowing Lawns 8 Hours With Stereo 22:13 - Permanent Ringing Now 22:52 - Manta Mask For Sleep 23:20 - Brown And Violet Noise 24:07 - TMJ Attempts 25:52 - Made Friends With It 26:40 - SEO Scam Story 30:16 - John As White Noise Concept 31:28 - No Quiz At The End 32:05 - See You Tomorrow SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content. #rowing #recoveryworkout #activerecovery #rowingmachine #restday #easyworkout #homefitness #tinnitus
Recovery Rowing: Easy 22 Minutes | RowAlong Active Recovery Workout with ErgData
Wake up your body and row! 21 minutes conversational pace cardio on ANY rowing machine (Concept2, WaterRower, Aviron, whatever you've got). I literally rolled out of bed for this one - coffee, bedhead, and rambling about force curves, Hyrox injuries, goal setting, and why I need to lose 4kg for lightweight racing at British Champs. No fancy setup required, just steady movement to start your day. The workout: 21 minutes of rowing at conversational pace (I then talk for a while to give you more time) Around 19-20 strokes per minute Force curve breakdown using ErgZone Perfect low-intensity wake-up cardio What you'll get: ✅ Easy morning cardio - no pressure, just movement ✅ Force curve explained: smooth power vs Mount Everest curves ✅ Legs first, then back, then arms sequencing ✅ ErgZone app walkthrough (better than ErgData for metrics) ✅ Real talk about needing goals to stay motivated Row at your own pace - 21 minutes of movement is what matters, not matching my distance. This is about waking your body up and getting consistent cardio in! Pro tip: Start rowing during my intro if you need more time to complete your 5K! Follow along with me for stroke rate and rambling company. You should be able to talk the whole way through - I definitely could! CHAPTERS: 00:00 - Intro 01:40 - Hoodie Off, Let's Row 02:01 - Think About Your Hips 02:57 - "Too Much Talking" Comment 04:08 - Running ErgZone Today 07:20 - Force Curve Breakdown 08:30 - Smooth Power vs Steep Start 08:51 - Bell Curve vs Mount Everest 10:05 - Legs First Power Sequence 11:12 - Pulling Early Breaks Posterior Chain 12:20 - CrossFit/Hyrox Technique Tears 13:07 - Martin Shout-Out #2 13:39 - Technique Setup: Handle Up Tilt 14:49 - Lock Bend Sequence 14:58 - Hyrox Injury Update 16:04 - Deadpool & Wolverine Trilogy Doubt 17:28 - British Champs as New Goal 19:27 - Needing Performance Goals 20:46 - Yesterday's Food Breakdown 22:48 - 79.1kg to 75kg Target 23:23 - ErgZone 25:06 - RowPro Forum Discussion 26:21 - Unity vs Unreal Gaming Engines 27:01 - Detailed Calorie Math 30:05 - SMART Goals Explanation 32:24 - Tell Someone You Love Them SUPPORT THE CHANNEL: ☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong ➡️ Become a Patreon: https://www.patreon.com/rowalong 🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1 CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com 🔴 DISCLAIMER 🔴 Consult your healthcare provider before starting any new fitness program to ensure it's appropriate for you. Do not begin this workout if advised against by your healthcare professional. Participation in any exercises or information provided on this channel is at your own risk. John at RowAlong will not be held liable for any harm, injury, or damage resulting from use of this content. #rowing #morningworkout #rowingmachine #steadystate #cardioworkout #homefitness #dailyrowing
Easy Rowing Workout: 21 Minutes Steady Cardio on Any Machine | RowAlong
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