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.

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

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!

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

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)

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

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

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 7th January 2024 - and I talk about my morning technical disasters (exploding lights and blown fuses), the differences between rowing machines and their pace calculations and my fitness struggles after winter flu and Christmas indulgences unravelled my Manchester Hyrox event.

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)

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

RowAlong Live is the replay of today’s 30-minute Sunday group row, originally streamed live on YouTube and in the EXR app on 17th August 2025 (apologies if you still hear a version where I say it's the 10th - I've uploaded a fixed version but it takes a while for it to populate.

It’s a relaxed, low-intensity row with the occasional sprint when the EXR course calls for it – perfect for keeping each other company while getting the meters in.

As we row, I’ll chat about technique, training, kit (whether I’m on the WaterRower, Concept2, or RP3 this week), plus whatever else pops into my head. It’s part workout, part conversation – and entirely about making your row more enjoyable.

So set your resistance, adjust your footstraps, grab a towel and a drink, and row along with me in real time – or replay it anytime.

This one was recorded on 17th August 2025 - I talk about injuries, motivation, Scottish Hills and rowing technique.

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

"🚨 Want real results without endless hours on the machine? This 30-minute RowAlong workout is designed to improve your fitness, strength, and control — all in a supportive, structured format that feels rewarding instead of overwhelming.

👊 Perfect for anyone short on time but serious about making change — especially if you're tired of ""just moving"" and ready to train with purpose.

4 min warm-up

22 min main session (rhythm-building + power climbs)

2 min cooldown

🔥 The Main Set (3 rounds):

3 min @ 20 SPM – find your rhythm

3 min @ 24 SPM – build the pressure

90 sec @ 30 SPM – hit your power

I will guide you through every stroke — no guesswork, no yelling — just effective, honest effort in a workout that respects your time."

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

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.

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)

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