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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

 

Looking to row faster and get a better workout? Your posture might be the missing key! Learn how to fix your form with my easy ‘Bucket Technique.’ This tip will help you reduce back pain, row stronger, and burn more calories. Try it and let me know if it worked for you! 🚣‍♂️💥 Full video here: https://youtu.be/eg9n4wP0Py0 👉 Subscribe for more rowing tips and free row-along workouts!
Row Faster with This Simple Posture Fix to Burn More Calories!
🚣‍♀️ Join me for a LIVE 30-Min Sunday Group Row! Perfect for all fitness levels on any rowing machine. Row with me on YouTube or connect via the EXR app for an immersive experience. 🎯 This week: 12th January at 09:00 UK time 🚣 Workout: "EXR World — Rowing on the edge" for 30 minutes 👉 EXR app users: Register at https://exrgame.com/events/171 No pace requirements - row at your own speed! I'll maintain a low intensity with sprints during designated sections. 🆓 New to EXR? Get a 14-day trial at exrgame.com 💰 Use code RA25 for 10% off subscription Compatible with Concept2, RP3, WaterRower, and any Bluetooth FTMS rowing machine. Don't have EXR? No problem! RowAlong with me here on YouTube Live. Compatible with Concept2, RP3, WaterRower, and any Bluetooth FTMS rowing machine. #LiveRowingWorkout #GroupRowSession #RowAlongSunday
🔴 LIVE 30 Minute Group Row: 12th January 09:00 UK All Levels, Any Rowing Machine
Want to row faster, burn more calories, and improve your workouts instantly? It all starts with mastering the correct posture and stroke sequence. In this video, I’ll show you ‘The Bucket Technique" - an easy but powerful way to fix your rowing form. By learning how to tip the bucket at the right time, you’ll feel more connected to the machine, reduce lower back strain, and deliver stronger, more effective strokes. Try this tip, and let me know in the comments how it improved your pace or calorie burn! Don’t forget to check out my FREE library of over 500 row-along workouts to practice these fundamentals and see real results! Happy rowing! 00:00 Intro 00:10 The Primary Fundemental of Rowing 00:30 The secondary fundemenetals 01:52 The Bucket. ☕ 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!! 🔵🔵🔵 See you in the next video. ==================What I use================== (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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife
The #1 Rowing Hack for Speed & Calorie Burn!
Your mind vs Your goals 🧠 Which one wins today? Follow #RowAlong for daily mental strength training. Drop a 💪 if you're pushing past the noise! #fitness #mindset #goals #2025goals
Mind Games: Don't Let Your Brain Stop Your Progress
🎯 Part of the Sprint Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y 👇 What drag factor works best for YOUR sprints? Let me know in the comments! RowAlong with me to optimize your training, in this data-driven experiment that reveals the sweet spot for my sprint performance - and will do the same for you too! After testing every drag factor setting on a clean Concept2, I discovered some surprising results about which settings produce the most power for my 20-second sprints. Whether you're a CrossFit athlete, HYROX specialist, competitive rower, or just want to optimize your training, you may be suprised by the results of this test. Row 10 x 20 second sprints with 2 minute rests - changing the lever setting for each one in the most efficient way. Chapters: 0:00 The Challenge 1:08 Baseline Test (Setting 5) 2:34 High Drag Test (Settings 8-10) 5:17 Low Drag Test (Settings 1-3) 8:45 Medium Drag Test (Settings 4-7) 12:03 Final Test & Conclusions ☕ 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!! 🔵🔵🔵 See you in the next video. ==================What I use================== (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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife
What's YOUR Best Concept2 Drag Factor? Testing Every Setting for MAX SPRINT SPEED! 🚣‍♂️
🚣‍♀️ Join me for a LIVE 30-Min Sunday Group Row! Perfect for all fitness levels on any rowing machine. Row with me on YouTube or connect via the EXR app for an immersive experience. 🎯 This week: 5th January - 17:00 GMT 🚣 Workout: "Boston — Yacht club circuit" for 30 minutes 👉 EXR app users: Register at https://exrgame.com/events/148 No pace requirements - row at your own speed! I'll maintain a low intensity with sprints during designated sections. 🆓 New to EXR? Get a 14-day trial at exrgame.com 💰 Use code ROWALONG for 10% off subscription Compatible with Concept2, RP3, WaterRower, and any Bluetooth FTMS rowing machine. Don't have EXR? No problem! RowAlong with me here on YouTube Live. Compatible with Concept2, RP3, WaterRower, and any Bluetooth FTMS rowing machine. #LiveRowingWorkout #GroupRowSession #RowAlongSunday
🔴 LIVE 30 Minute Group Row: 5th Jan 2025 17:00 UK All Levels, Any Rowing Machine
The Sprint Rowing Fitness Challenge Finale! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) 🚣‍♂️ Are you ready to push your limits with this intense final session? You’ve come this far. Now, finish strong! 🚀 ⚠️ Important: Complete Days 1-4 before attempting this finale. Your power targets are crucial for success. Rest is now down to just 80 seconds—can you hold your target for all 10 rounds of maximum effort? 💥 This is where champions are made. 🔥 Today’s Challenge: ⚡️ 10 x 20-second max rowing sprints ⚡️ 80-second recovery between rounds ⚡️ Stop as soon as your power drops below your target! Give it everything you've got! 🚀 ⚠️ Note: Be sure to complete Days 1–4 before tackling this finale row. Your target power from earlier sessions is critical. 🔴 DISCLAIMER: Before starting any fitness program, consult your healthcare provider. Participation in this workout is at your own risk. John at RowAlong will not be liable for any injuries or damages resulting from the use of this content. 📚CHAPTERS📚 00:00 Welcome & Overview 01:52 Sprint Session Begins 17:49 Two Minute Cooldown ☕ 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!! 🔵🔵🔵 See you in the next video. ==================What I use================== (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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife
GET FIT FAST! 10×20 Seconds Max Effort | 1:20 Rests | Row Along
Day 4 - Rest periods down to 90 secs! Can you maintain your power? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) ⚠️ Must complete Days 1-3 first! Your target numbers are essential. Today's Challenge: ⚡️ 20-second max efforts ⚡️ 1m30 recovery ⚡️ Up to 10 rounds ⚡️ Stop when below target Quality over quantity - when power drops, you stop! 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information. 📚CHAPTERS📚 00:00 Welcome & Overview 02:31 Sprint Session Begins 20:00 Cooldown ☕ 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!! 🔵🔵🔵 See you in the next video. ==================What I use================== (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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife
BUILD POWER + SPEED + FITNESS! Rowing Sprint Challenge 10 x 20 sec / 1:30 Rests
Short goals vs long goals? 🎯 Both matter more than you think. Subscribe for daily fitness 'wisdom'. Drop a ⭐ if you're setting goals that matter! #fitness #goals #motivation #2025goals
The Secret Behind Hitting Fitness Goals (It's Not What You Think)
Missing workouts? 🤔 It's not about guilt, it's about understanding. Follow #RowAlong for daily fitness insights. Drop a 💭 if you're ready to think differently! #fitness #mindset #growth #2025goals
The Hidden Truth About Missed Workouts
Ready for Day 3 on your journey to be FITTER and FASTER on the rowing machine? (Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y) Your rest periods are getting shorter - just 1min 40 between sprints today! ⚠️ IMPORTANT: You MUST have completed Days 1 & 2 first! Haven't set your target numbers yet? Go back and start with Day 1! Today's Session: ⚡️ 20-second maximum effort sprints ⚡️ 1min 40 recovery between efforts ⚡️ Maximum 10 rounds ⚡️ Stop when you can't hit your target! ⚡️ Don't forget to warm up properly! 💥 The Goal: Maintain your Day 1 target numbers Push through increasing fatigue Build sprint endurance Develop mental toughness Remember: Quality over quantity. Stop when you drop below your target - that's the sign your quality is dropping! Full Series Playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvK7yW6UK6EpZ4qCE8CcaV8y 💥 What This Will Do For Your Rowing: Develop explosive power Increase sprint speed Boost rowing efficiency Improve recovery capacity Enhance overall performance Ready to discover your power potential? Grab your water bottle, set up your rowing machine, and let's attack this together! 💪 🔴 DISCLAIMER 🔴 Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this row or program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information. 📚CHAPTERS📚 00:00 Welcome & Overview 01:53 Sprint Session Begins 20:46 Cooldown ☕ 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!! 🔵🔵🔵 See you in the next video. ==================What I use================== (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) #rowing #rowingworkout #rowalong #hiitworkout #rowingmachine #concept2 #sprinttraining #rowinglife
FASTER + FITTER | Day 3 Sprint Rowing Challenge | with 1:40 Rests
Time for change? 🤔 Prepare mentally as you get set for physical change. Follow along with #RowAlong for daily fitness thoughts. Drop a 🚣 if this resonates! #fitness #motivation #change #2025goals
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