Row along with me for a low intensity rowing machine workout – around 25 minutes of easy, consistent rowing that's genuinely good for you. This is the kind of workout you can do every single day: no pressure, no performance, just you and me rowing together.

I start by walking you through machine setup – drag factor, seat position, foot straps and grip – so you're ready to row comfortably and effectively. Once we're moving, I talk through some technique cues I've been working on myself: keeping heels connected at the front, fixing a back wobble I spotted in my own footage, and how to handle the recovery phase without rushing the handle away. There's also a deep dive into the 30-minute rate-capped workout for anyone who wants to improve their power and fitness on the rowing machine.

Midway through I share my training plan for the rest of the year – then I settle into the next part of my personal rowing story: after my first real taste of competitive indoor rowing, winning my category at the Scottish Indoor Champs (which I covered yesterday), I head down to the English Champs at the Manchester Velodrome – where things got a lot more serious.

If you're new to the channel, these are daily follow-along rows. You don't have to hit 5K – the 20 or so minutes of rowing is what matters. Come back every day, row with me, and you'll feel the difference.

After the row: have a shower, eat something, drink something, and tell someone you love them. That's the deal.

⚠️ Disclaimer: Always consult your doctor or a qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Listen to your body and stop if you feel pain, dizziness or discomfort.

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