Today's row is another low intensity 5k plus 1k cool down — around 26 minutes in total. Row along at whatever pace suits you, match my stroke rate if you like, or just use the session as your anchor for the morning.

Before we get going I cover something I get asked about more than you'd think: what should your monitor actually be set to? Pace, watts or calories? I go through why most training plans default to pace per 500 metres, what CrossFit boxes do differently with calories, and why for general rowing the honest answer is — it doesn't matter as much as you think.

At around seven minutes I do a full technique walkthrough, working through the whole stroke from the finish position forward. I cover handle relaxation on the recovery, why letting your hands drop slightly beats trying to stay perfectly flat, the forward tilt sequence before you bend your knees, shin angle at the catch, core bracing, and how the arm pull should be the last thing that happens — not the first.

And in the cool down I have a bit of a rant about clickbait fitness content, VidIQ title suggestions, and why I'm not going to start calling every workout a guaranteed fat-torching session. I'm not that guy.

CHAPTERS

0:00 Intro & machine setup

2:00 Still on calories — rolling with it again

4:19 Pace, watts or calories — which should you use?

8:35 Full technique walkthrough

28:00 Cool down & stretching

33:44 Why I won't chase the algorithm

🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

📩 Subscribe for daily rows: https://www.youtube.com/rowalong

🎯 Join the leaderboard: https://rowalong.com/join

⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.

#indoorrowing #rowalong #rowingworkout

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Rowing by feel today — literally. I started the session with my monitor still set to calories, and rather than stop and fix it, I just kept going. So this one is a fully improvised 25 minutes of low-intensity rowing with no real idea of my pace.

But rowing by feel is actually a useful thing to do. When you've spent enough time on the machine, you develop a sense of what low intensity feels like — the stroke rate, the effort, the rhythm — without needing a number to confirm it. I talk about why that matters, and what it has to do with a conversation I had with my daughter Jaime about swimming stroke counts.

From there I get into technique consistency — the idea that getting into the catch in the same position each time, with the same sequence through the drive, is where real improvement lives. I watched someone rowing this morning who was doing all the right things in completely the wrong order, and it's a reminder of how much the sequence matters.

And then — I won't pretend otherwise — things take a bit of a turn. I go off on a tangent about religion and money, what I'd remove from the planet, and why I'd rather be making rowing videos full time. It's a Thursday. My energy tank was depleted. I acknowledged this on camera. You've been warned.

The first half is solid coaching chat. The second half is peak playlist content.

CHAPTERS

0:00 Intro & EXR Dockside Drift course

1:41 The monitor is set to calories — we're winging it

4:38 Jamie's swimming lesson and stroke rate

8:00 Why you train at different stroke rates

10:24 Technique consistency and getting the sequence right

28:42 Cool down, stretching, and the big tangent

🚣 More indoor rowing workouts: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

📩 Subscribe for daily rows: https://www.youtube.com/rowalong

🎯 Join the leaderboard: https://rowalong.com/join

⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.

#indoorrowing #rowalong #rowingworkout

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

25 minutes of easy, low-intensity rowing — 5K plus a short cool-down. Join me and we'll talk.

Rowing consistently is where the real gains live, in fitness, in technique, and yes, in the numbers on the monitor. This session is one of those daily building blocks — nothing dramatic, just showing up and doing the work at a pace where your breathing rises but the effort stays manageable.

Along the way I get into calorie counting — what the monitor is actually telling you, how accurate it is, and how it fits into the bigger picture of energy in and out. It's a topic that comes up a lot and I cover it properly here. I also spend a few minutes on the stroke — the rhythm and timing of the drive that makes rowing feel connected rather than scrappy. Both topics are worth sticking around for.

There's also a genuine tangent about drummers, and a word about why I'm doing my lunchtime row on the Aviron today.

CHAPTERS

0:00 Intro

0:54 Machine Setup

2:31 Calories & Calorie Counting

5:56 Technique: The Rolling Stroke

36:18 Foo Fighters & Drummers

42:19 Aviron Team Competition

🚣 Full RowAlong playlist: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil

🏆 Join the leaderboard: rowalong.com/join

⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.

#indoorrowing #rowalong #rowingworkout

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