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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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 what really matters: don't stress about hitting 5000 meters at my pace. I'm rowing around 21 minutes - you might finish before me, you might take longer. The point is to get 20-21 minutes of rowing in your body. I'm rowing 5K daily throughout 2026 - and you can join me. This easy Thursday follow-along is about YOUR journey, not matching mine.

The workout:

21 minutes of rowing at an easy, conversational pace

Around 19-20 strokes per minute

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

Perfect foundation building / Fitness Boosting intensity (zone 2)

What you'll get:

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

✅ Technique reminders: drag factor setup to your preference, foot plate height for vertical shins, lower is often better than higher

✅ Real talk about why you shouldn't compare your pace to mine

✅ Chat about the Concept2 logbook and January's virtual team challenge

✅ The metric that actually matters: are you better than yesterday?

Today's chat covers: Green screen paint drama (expensive CSO green turned out limey yellow!), three important housekeeping points about keeping these rows low intensity, why my fitness background means his pace isn't your target, the fair comparison being today versus yesterday not you versus me, zone 2 training benefits for fitness improvement, the Concept2 logbook virtual team challenge (join RowAlong team! at log.concept2.com/teams), and a rushed morning with boiler repair people coming.

The philosophy: Don't worry about my pace... I've spent most of my life doing intense sport. I'm not saying I'm anywhere near the top anymore, but I am fit. Maybe you're new to rowing, maybe you're 20 years older than me, maybe you don't have the fitness background. So it's not fair to compare paces. What is fair is that you compare today to yesterday. Do you feel as fit as you were yesterday? Do you feel better, stronger, faster? That's what really matters here. I'm just here to keep your company... it's about what you do.

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!

CHAPTERS:

00:00 - Welcome: It's About Time, Not Distance

01:20 - Machine Setup & Let's Get Rowing

02:30 - Green Screen Paint Disaster Story

03:10 - Housekeeping: Keep It Low Intensity

04:15 - Don't Compare Your Pace to Mine

08:00 - Zone 2 Training Benefits

14:30 - Technique Focus & Fitness Improvement

21:00 - Concept2 Logbook & Team Challenge

24:30 - Boiler Repairs & Wrap Up

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

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

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.