A Rowing machine workout to row along with – low intensity, 25 minutes, great for every single day. I'm on the EXR hill loop course today, and whether you're just getting moving for the first time or you've been rowing with me all week, this one's for you.

I kick off with a quick machine setup – resistance, seat position, foot straps, handle grip – and then we're straight into it. A few minutes in I walk through the rowing stroke recovery sequence in detail: how the handle should feel as it touches your chest, why "hands away, sit up" is the cue that fixes most people's posture problems, and how to slide to shins vertical without thinking about it.

Then I catch you up on the weekend. I filmed a 2K test on a £30 rowing machine I found on Facebook Marketplace – an old York R301 – and the result genuinely surprised me. Go find that video if you haven't already.

From there I get back into my rowing story. After winning my first ever race and picking up silver at the English Champs, I signed up for the British Indoor Rowing Championships at the Lee Valley Velodrome in London. This is where things started to feel serious. I talk about flying down the night before, the walk to the venue with music in my ears, packing the pre-race nerves into a bag and leaving them at the door – and I leave you sitting in the corridor, headphones on, waiting for my name to be called. The race itself? That's tomorrow's problem.

After your row: shower, eat, drink, tell someone you love them.

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

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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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Row 5K with me in this steady 25 minute rowing machine workout. While we hit a consistent 20spm, I'll share how I discovered online rowing racing, joined Free Spirits team, and won my first gold medal (except I didn't actually win it).

THE WORKOUT: 25 Minutes total time. We are aiming for a steady row at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance.

Why this workout? Consistent easy rowing at low intensity builds your aerobic base better than occasional max-effort sessions. Stick with me for the full 25 minutes to build real fitness.

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout

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Row 5K with me in this steady 25 minute rowing machine workout. While we hit a consistent 20spm, I'll share the story of how meeting Mark Beaumont—and a nasty cycling crash—led me to indoor rowing.

25 Minutes total time. We are aiming for a steady 5000m pace at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance.

Why this workout? Stick with me for the full 5K to build your aerobic base. If you need to bail out early, there is a natural pause point at the 15-minute mark!

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Easy rowing workout, 25 minutes, low intensity — the kind that actually builds your fitness base. Monday morning company while you row at a conversational pace around 20 strokes per minute. This isn't a throwaway session. Consistent easy rowing beats occasional max-effort workouts every time.

I'm rowing 5K every day throughout 2026 and you're welcome to join me. The "5K" is just a catchy title — what matters is getting 22-25 minutes of rowing in your body. Finish before me? Cool down. Need more time? I keep chatting. It's about the time on the machine, not the distance.

The workout:

5,000 meters at easy, conversational pace

Around 19-20 strokes per minute

Takes approximately 22 minutes + cooldown

Zone 2 intensity — building fitness without burnout

What you'll get:

✅ Solid cardio that builds your engine instead of wrecking you

✅ Full technique breakdown: handle to sternum, arms away first, sit up, tilt forwards, push with your feet

✅ Machine setup: drag factor, seat position (sit forward!), foot plate height

✅ My origin story continues: how video editing at Rathbone Training led to Cardonaldl College, meeting Julie while she studied law, thinking "I need to step up if I want to keep this girl," working at Fairline making corporate TV, going freelance, joining the BBC, and eventually working on a Horizon

The backdrop today is EXR's Henley Homecoming course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at whatever pace works for you. Some of you will finish before me, some after. The point is just to show up and row.

Pro tip: Start rowing during my intro if you need extra time for your 5K!

Follow along with me for stroke rate and company. You should be able to talk the whole way through — I definitely could!

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout #exrgame

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Easy 26-minute rowing workout at low intensity — the kind that builds real fitness. Today's my birthday, so I'm rowing 5K plus a 1K cooldown while sharing how I turned things around from 240 pounds: lost 20 pounds in six months just by eating better, then discovered cycling and rowing to drop the rest.

Low intensity rowing every day beats smashing yourself once or twice a week. Consistency builds your engine. This is about showing up, putting in 25 minutes, and letting the results compound over time.

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. The "5K" is just a catchy title — what matters is getting 25 minutes of good rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

• 5,000 meters + 1,000 meter cooldown
• Easy, conversational pace at 19-20 strokes per minute
• Around 26 minutes total
• Zone 2 intensity — building fitness without burnout

What you'll get: ✅ Easy cardio that actually builds your fitness base ✅ Technique breakdown: the recovery sets up your catch — handle away, sit up, tilt forwards, arms straight ✅ Machine setup: drag factor, sitting forward on your seat, foot plate positioning ✅ Real talk about weight loss: my "no C foods" rule (no cake, crisps, chocolate, cheese, caffrey's), cycling 25K to work daily, and rediscovering the concept 2 gathering dust in the gym corner

The backdrop today is EXR's Below Boston course. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace. This isn't about the distance — it's about showing up and putting in the time. That's what builds real fitness.

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

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

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout #exrgame

Timestamps:

0:00 – Birthday row intro: 5K + 1K cooldown

0:52 – Machine setup: drag factor, seat position, foot plates

2:05 – EXR Boston Harbor route, T-Rex rowing impression

2:37 – Let's row! (countdown)

2:51 – Birthday presents: Troy Lucetta drumsticks story

5:38 – Technique breakdown: recovery sets up the catch

7:46 – Handle to sternum height, flat wrists, elbows through

10:28 – Elastic tension release, let the handle come away

11:09 – Shins vertical at the catch, push with your feet

15:00 – Origin story continues: the Empire State Building photo wake-up call

20:00 – Time to turn it around: decided to fix things before the wedding

21:03 – Weight loss phase 1: no C foods rule (cake, crisps, chocolate, cheese, caffrey's)

22:53 – Six months in, lost 20 pounds just by eating better

23:31 – 5K reached! Backing off intensity, holding stroke rate

23:56 – Adding cycling: 25K commute to work daily

25:03 – Joining Virgin Active, discovering concept 2s in the corner

26:42 – First 2K: 6:57, posting to the Concept2 forum

37:13 – The snarky responses that left a sour taste

40:03 – Stayed away from the online rowing community for 10 years

40:40 – Outro: thanks for joining my birthday row!

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Join me for this easy 25-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while I continue my "origin story"—chapter four: how the field hockey boys changed my look, how I met Julie in the Tunnel nightclub with a spotlight moment, and why I'm slowly getting larger after giving up squash at that time of my life.

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down.

The workout:

• 5,000 meters at an easy, conversational pace
• Around 19-20 strokes per minute
• Takes approximately 21-22 minutes + cooldown
• Zone 2 intensity — low and steady
• 
  

What you'll get: ✅ Easy cardio on your rowing machine — no pressure, just company and a good story ✅ Technique: the secret sauce of sitting up as your arms come away — it resets your posture for the entire stroke ✅ Machine setup: drag factor 130, sitting forward on the seat, foot stretcher height ✅ Chapter four of my origin story: cutting off the long rocker hair for the field hockey boys, the nightclub moment that changed everything (PVE "7 Days in One Week" was playing), and why Julie's opening line was "It took you long enough"

The backdrop today is EXR's Expedition route. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

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

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout #exrgame

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Join me for this easy 22-minute steady state rowing workout designed to build fitness without the burnout. In this low intensity follow along, we'll row at a calm 20 strokes per minute while I continue my "secret origin story"—chapter three: how discovering squash at 18 changed everything, and how it ultimately destroyed my shoulder (and sent me to rowing instead).

I'm rowing 5K every day throughout 2026, and I'm inviting you to join me. Not to hit a distance target — the "5K" is just a clever title, really. What matters is getting around 21-26 minutes of good, easy rowing into your body. If you finish before me, cool down. If you need longer, I prattle on at the end.

The workout:

• 5,000 meters at an easy, conversational pace
• Around 19-20 strokes per minute
• Takes approximately 21-22 minutes + cooldown
• Zone 2 intensity — low and steady
• 
  

What you'll get: ✅ Easy cardio on your rowing machine — no pressure, just company and a good story ✅ Detailed technique breakdown: handle release, arms away, sit up, tilt forwards, then push with your legs — not pull with your arms ✅ Machine setup tips: drag factor at 130, sitting forward on the seat, foot stretcher positioning ✅ Chapter three of my origin story: how the squash players at Milngavie Bears took me under their wing, how their generosity shaped my entire personality, and why everything I do now is about sharing what I know ✅ The rant: "Rowing is NOT about arms" — plus why weak arms are no excuse

Today's chat covers: How squash entered my life at 18 after leaving the band with no friends, the incredible generosity of those first squash mentors (which defined how I approach teaching now), playing for three different clubs (Milngavie Bears, Acers, David Lloyd Renfrew), discovering rowing machines as cross-training for squash (18-minute 5Ks with zero technique!), the shoulder injury that ended my squash career, and why the surgeon told me to pick another sport. Plus: why I created a DJing website in 1995, wrote "DJing for Dummies," and basically do the same thing with rowing that I did with beat matching.

The backdrop today is EXR's Yacht Club route. Free trial at exrgame.com — use code RA26 for 15% off (I get nothing, you get a discount).

Row at your own pace — you might finish before me or after me. The point is just to get 21-22 minutes in your body. If you need more time, start rowing during the intro.

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

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout #exrgame

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