Aug 20: This easy 25-minute rowing workout is about taking control — of your pace, effort, tension and movement. RowAlong with me, settle into the rhythm and make the workout work for YOU.
We’ll row for 21 minutes at a comfortable low intensity, add a four-minute cool-down, then finish with a guided stretch.
Today I’m rowing more slowly than my numbers might suggest I should — deliberately. Because being able to control your effort is every bit as useful as being able to produce more of it.
I also take my feet completely out of the straps. That quickly exposes whether I’m controlling my own movement or relying on the machine to stop me and pull me back forwards. From there, the whole row becomes about staying relaxed, letting the stroke flow and noticing how unnecessary tension can affect everything from movement to breathing.
The aim isn’t perfection. It’s to become a little more aware of what your body is doing and make conscious choices about how you want to row today.
🚣 21 min continuous easy rowing
😌 4 min cool-down
🧘 Guided stretching afterwards
🎯 Your pace, your effort — you’re in control
🏠 Suitable for any rowing machine
Follow my stroke rate if you want the company and rhythm, then adjust the effort to whatever you need from the workout.
Don’t Row Alone. RowAlong.
CHAPTERS
00:00 Welcome & set up your rowing machine
03:09 Start rowing — settle into your rhythm
06:02 Control your pace and effort
12:00 Rowing without the straps — control your movement
15:11 Relax, recover and let the stroke flow
21:25 Tension, breathing and staying relaxed
24:09 4-minute cool-down
28:42 Guided stretching
39:20 Final chat & what’s next
⚠️ Health Warning: Exercise at an intensity appropriate to your current fitness. Stop if you experience pain, dizziness, unusual shortness of breath or feel unwell. If you have medical concerns or are returning after illness or injury, seek advice from an appropriate healthcare professional before exercising.
#RowAlong #RowingWorkout #IndoorRowing
Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com
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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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