Just 20 minutes rowing every day WILL make a difference. Follow along with me in this indoor rowing workout on my Concept2 - and get those fitness benefits for yourself. Come back every day to stick to your routine.

But here's the truth: some days you'll wake up bleary-eyed with bedhead showing. That's exactly when these rows matter most. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Wednesday RowAlong workout is here for those mornings when you just need to move - no pressure, just rowing.

The workout:

21 minutes of rowing at an easy, conversational pace

Around 19-20 strokes per minute

Keep rowing while I keep talking (for another 7 minutes!) 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 setup, foot straps covering balls of feet, shins vertical at the catch

✅ Real talk about using morning exercise to set your intentions for the day

✅ A look at the ErgData app's community rowing feature on the real-time loop

✅ Chat about training zones and avoiding the "black hole" of mid-intensity training

Today's chat covers: Waking up bleary and chittering in the cold (minus one!), why these maintenance workouts help you choose movement over sitting at lunch, the free ErgData app with its virtual river community rowing, how starting your day with movement makes you "a person who moves," the dangers of training in that mid-zone where it's not easy enough and not hard enough, and my brilliant scam call responses using Back to the Future and Fast & Furious plots.

The philosophy: "If you could just get 20 minutes of exercise as a way to start your day, then it's almost like by setting the best of intentions and going right, I'm a person who moves. Then when it comes to your lunch time workout, where you've got a choice of exercise or going to see Steve for a sandwich or just sitting there watching YouTube, then hopefully because of this buy-in on your day, you're more likely to pick movement."

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!

Hosted on Acast. See acast.com/privacy for more information.