Looking for a simple daily workout habit? Here's the truth: you don't need complicated programs or expensive apps. Follow along with me in this indoor rowing workout on my Concept2, and get 20-21 minutes of movement into your day. That's it. Come back every day to stick to your routine.

It's Friday - whether you hit 5000 meters, get to 5500 meters, or stop wherever you are, it really doesn't matter. What matters is spending those 21 minutes rowing, thinking about how you're rowing, and just enjoying your time on the machine. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Friday follow-along is about you getting your workout done, not matching my distance.

The workout:

21 minutes of rowing at an easy, conversational pace

Around 18-20 strokes per minute

Keep rowing while I keep talking if you need more time for your 5K

Perfect warm-up intensity (zone 2)

What you'll get:

✅ Easy cardio on your rowing machine - no pressure, just company

✅ Technique reminders: drag factor between 115 and 140, foot straps across balls of feet (lower is better)

✅ Real talk about compression, timing, and the "butt scoot" problem

✅ Chat about why heels up isn't bad if your posture is good

✅ My Van Halen crocs experiment to fix over-compression

Today's chat covers: Why I'm rowing in crocs today to work on over-compression issues, the truth about heels coming up (it's okay as long as posture is good and you get them down quickly), working on timing versus sliding too far forward, why I won't do topless rowing videos (Shane and Austin look amazing, I'm a "skinny wee freak"), teasing a sports kilt rowing video with a Vegas story, plans for a 90-minute half marathon row later today, weekend plans including Sunday's EXR group row at 5PM GMT, and the importance of doing something that makes you happy.

The philosophy: "Whether you make 5,000 metres, whether you get up to 5,500 metres, it's really up to you. And it really doesn't matter either. What's most important here is that you spend those 21 minutes rowing and thinking about how you're rowing and just kind of enjoying your time on the machine. I'm going to do my best to make you enjoy that time by chatting away to you."

Row at your own pace - you might finish your 5K before me or after me. The point is just to get 21-22 minutes of rowing in your body. If you finish early, cool down. If you need more time, I prattle on for a couple of minutes at the end.

Pro tip: Start rowing during my intro if you need more time to complete your 5K!

Follow along with me for stroke rate and technique cues. You should be able to talk most of the way through - I sure could

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🔴 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 #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout

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