This 25 minute rowing workout will help you understand how to manage your energy better, row more efficiently and get useful fitness work done without turning every session into a hard one.
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Today is 21 minutes of low-intensity rowing followed by a 4 minute cool down, all at a controlled stroke rate.
The focus is energy control. I use the idea of having two petrol tanks — the energy you have available for training, and the energy you still need for everything else in your life.
The aim isn't simply to row more gently. It's to become better at deciding when to use your energy and how efficiently you use it.
And that brings us back to rowing technique: let your legs start the stroke, connect that power through your core, then finish with the body and arms. The more efficiently those parts work together, the more you can get from the effort you're putting in.
Keep this one comfortable, follow my stroke rate and use the row to build fitness while keeping plenty in reserve.
Chapters
00:00 Welcome & today's workout
00:52 Set up your rowing machine
03:24 Start rowing
06:16 Settle into your low-intensity pace
08:37 The two petrol tanks – managing your energy
11:02 Why efficient rowing saves energy
18:25 Balancing training and recovery
19:46 Technique: the second part of energy control
21:30 What happens when the legs don't contribute
22:51 Connect your legs to the handle
24:27 Main row complete / cool down
28:01 Legs vs arms – where the power comes from
29:07 Putting the whole stroke together
30:45 Stretching
43:12 Workout complete
⚠️ Health Warning: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only. Stop exercising if you feel pain, dizzy or unwell.
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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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