Hey folks – welcome to RowAlong Live!

This is audio from the 30-minute group row on the EXR app - streamed on 7th September on the RowAlong Live Youtube channel.

Whether you joined me for the row and want to row it again, or you're hearing it for the first time – you're very welcome here.

The row itself is low intensity overall, with some sprint efforts thrown in when the EXR app tells me to go!

Nothing too serious – just a good excuse to move, chat, and keep you distracted while you get in a solid workout.

I’m on the Concept2 in this one, after a couple of minutes easy rowing, I talk through the rowing stroke for a few minutes, then go onto talk about the 5000m plan I’ve launched, how sticking to structure is important, and how turning the corner and seeing my wife made me happy, and her disappointed...

At one point, the camera convertor I was using died on me, so I need to pick up the story as voice over man, but I’m sure you’ll be ok with it.

I hope you enjoy the row.

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It's been a while since I just sat down on the machine and make a stand-alone long row. But I needed to do some Zone2 training - and experience has taught me that the best way for me to stay in Zone 2 is to talk while I'm rowing.

So I loaded up EXR, sat down on the machine, rowed for 60 minutes, and made sure to hit record.

Two things to explain in this row though.

1) The microphone developed a fault. And although I was able to remove all the crackles, it ended up taking out the high frequencies. I'm sure you won't notice when you're rowing along with me though!

2) In some way to help this, I've let the audio from EXR bubble along underneath. So when you hear cheers / helicopters and 'ding' sfx - that's just EXR. It's not too loud. Don't worry!

Enjoy the row!

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RowAlong ReLive brings you classic 30-45 minute group rows from my Sunday live streams. These have never been uploaded as Podcasts, so the ReLive series is giving you a second chance to row along to the workout and experience the community, conversation, and coaching that makes RowAlong special.

Each episode features relaxed rowing with chat about technique, training, gear comparisons between WaterRower, Concept2, and RP3 machines, plus whatever was on my mind that particular Sunday. Perfect for when you want a guided workout with good company – no targets to hit, just steady rowing and engaging conversation.

New archive episodes drop every Wednesday, featuring sessions from 2023 onwards. And every Sunday I'll upload the Group Row from that day too.

This one was from the 14th January 2024 - I'm on the Concept2 - I talk through why consistency is the most important part of training. I cover the importance of routine, setting realistic goals, and tracking progress, while also sharing my own ups and downs with fitness after illness. Along the way, I chat about community, motivation, and making rowing a sustainable habit—even when things don’t go to plan.

If you're enjoying these throwback sessions, please leave a rating or review – it helps more rowers find the podcast and discover the RowAlong community!

Links:

Main website: rowalong.com

RowAlong YouTube: youtube.com/@RowAlong

Live streams: youtube.com/@RowAlongLive

EXR app: exrgame.com (use code RA25 for discount)

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