Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always!
This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the next stroke works or doesn't.
Then there's the chat. Yesterday's 8x500m session that nearly broke me — and the part where my brain tried very hard to talk me out of finishing it. We get into that whole thing: why your brain lies to you during hard efforts, how to recognise it for what it is, and what "brain training" actually means when you're a thousand metres into a 2k and starting to negotiate with yourself.
Plus: a rant about World Rowing and how they treat indoor rowing like an unloved child. And HYROX taking over everything.
0:00 Intro
0:21 Machine Setup: Seat, Feet & Drag Factor
1:45 Into the Row
9:23 Yesterday's 8x500m — What Happened
14:37 When Your Brain Tries to Stop You
16:41 Technique: The Solid Finish & The Catch
22:52 Cool Down Begins
26:52 Hamstring Stretch
28:12 Glute Stretch
30:00 World Rowing Indoor Champs Rant
30:30 Quad Stretch
32:16 Hip Flexor Stretch
32:59 HYROX & Why You Can't Get Tickets
35:02 Forearm Stretch
36:06 Shoulder Stretch
Don't Row Alone. Row Along.
Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com
Watch the full video versions on YouTube: youtube.com/@rowalong
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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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