Кращі подкасти про RowAlong (2026)

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12 Rows of Christmas 2025 - 11's To Recover 33:45

5h ago33:45

33:45

Workout #11 in the Time to Sleigh series: 11's to Recover. Two 11-minute blocks of easy rowing with 30 seconds rest between. This is active recovery after yesterday's half marathon — movement without intensity, flushing fatigue without adding more. 🎅 WHAT YOU'LL DO: ✅ 11 minutes @ 18spm, RPE 4 (very easy, roughly 2K+20-22 pace) ✅ 30 seconds rest ✅ …

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12 Rows of Christmas 2025 - 10 Minutes Halfing 2:03:47

1d ago2:03:47

2:03:47

Workout #10 in the Time to Sleigh series: Ten Minutes Halfing. Row up to a half marathon (21,097 meters) with a simple mental strategy - only think about the next 10 minutes. You don't have to do the whole thing - but row for longer that you have before. Break the distance into manageable chunks rather than being overwhelmed by the full effort ahea…

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12 Rows of Christmas 2025 - 9 Threes are Grinding 42:34

2d ago42:34

42:34

Workout #9 in the Time to Sleigh series: 9 Threes a Grinding. Three complete cycles through low stroke rates with NO REST. You'll grind through 18spm, 20spm, and 22spm three times for 27 minutes of continuous rowing. This is great as an active recovery with power development at controlled rates. 🎁 THE PATTERN (repeats 3 times): ✅ 3 minutes @ 18spm …

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12 Rows of Christmas 2025 - 8 Twos at 2K 49:10

3d ago49:10

49:10

Workout #8 in the Time to Sleigh series: 8 Twos at 2K. Eight 2-minute intervals at your 2K race pace with 2 minutes of complete rest between each one. This is classic high-intensity threshold training — one of the most effective and demanding workouts in rowing. 🔔 WHAT YOU'LL DO: ✅ 2 minutes at 2K pace ✅ 2 minutes rest (complete recovery) ✅ Repeat …

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12 Rows of Christmas 2025 - 7 Fours a'Waving 36:18

4d ago36:18

36:18

Workout #7 in the Time to Sleigh series: Seven Fours a' Waving. Seven 4-minute blocks with NO REST, creating a wave pattern through stroke rates. You'll climb from 18spm to 24spm, then descend back to 18spm. The intensity follows the rate — easy at the edges, moderate at the peak. 🎅 THE WAVE: ✅ 4 minutes @ 18spm (RPE 4 - easy) ✅ 4 minutes @ 20spm (…

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12 Rows of Christmas 2025 - 6 Minute Risers 35:16

5d ago35:16

35:16

Workout #6 in the Time to Sleigh series: Six Minute Risers. Five 6-minute progressive cycles with NO REST between. Each cycle takes you from low intensity (20spm) to moderate intensity (24spm) to high intensity (30spm). You'll complete this pattern five times for 30 minutes of continuous rowing. 🎄 THE PATTERN (repeats 5 times): ✅ 3 minutes @ 20spm …

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12 Rows of Christmas 2025 - 5 Sprinty Minutes 30:18

6d ago30:18

30:18

Workout #5 in the Time to Sleigh series: Five Sprinty Minutes. Five 1-minute maximum effort sprints with 2 minutes complete rest between each one. Five minutes of pure speed! This session includes a 5-minute warmup, but if you need more time to prepare, take it — these are HIGH intensity efforts. 🔔 WHAT YOU'LL DO: ✅ 5 minutes warmup (easy rowing, b…

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12 Rows of Christmas 2025 - 4 Switching Sixes 30:50

7d ago30:50

30:50

Workout #4 in the Time to Sleigh series: Four Switching Sixes. Four low intensity, easy 6-minute blocks alternating between 18 strokes per minute and 20 strokes per minute. Continuous rowing with no rest — 24 minutes of controlled power at two different stroke rates. 🎅 WHAT YOU'LL DO: ✅ 6 minutes @ 18spm (maximum power per stroke) ✅ 6 minutes @ 20s…

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12 Rows of Christmas 2025 - 3 Tabatas 34:46

8d ago34:46

34:46

Workout #3 in the Time to Sleigh series: Three TABATAS. Three rounds of classic TABATA protocol. This is HIIT at its most effective. 🎁 Each round consists of 8 intervals of 20 seconds maximum effort followed by 10 seconds rest, with 2 minutes recovery between rounds. 🎁 WHAT YOU'LL DO: ✅ Round 1: 8 x (20sec MAX / 10sec rest) ✅ 2 minutes recovery ✅ R…

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12 Rows of Christmas 2025 - 2 Easy 12's 41:51

9d ago41:51

41:51

Workout #2 in the Time to Sleigh Rowing Workouts series: Two Easy Twelves. Two 12-minute blocks at 20 strokes per minute, both at low intensity (5/10 RPE). This is active recovery and aerobic base building — intentionally easy rowing positioned between yesterday's time trial and tomorrow's intense session. 🎄 WHAT YOU'LL DO: ✅ 12 minutes @ 20spm (Lo…

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12 Rows of Christmas 2025 - 1 Rate Capped Time Trial 15:58

10d ago15:58

15:58

Welcome to Time to Sleigh — a 12-workout Christmas rowing series! Workout #1: One Rate Capped Time Trial sets your power benchmark for the series. After a 4-minute warm-up, you'll complete 4 minutes at 20 strokes per minute with MAXIMUM POWER on every stroke. This isn't steady state — this is controlled mince pie burning... 🎅 WHAT YOU'LL DO: ✅ 4 mi…

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5K Every Day | RowAlong (24 Dec 2025) 27:05

11d ago27:05

27:05

5K Every Day - Episode 11: Christmas Eve, Roast Potatoes & You're my Niche Christmas Eve brings us to Episode 11 What to Expect This Episode: A reflective Christmas Eve conversation about finding your niche, maintaining personal touch, and whether bigger is always better. After 11 episodes, we've settled into about 500 regular viewers, and honestly…

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5K Every Day | RowAlong (23 Dec 2025) 27:05

12d ago27:05

27:05

5K Every Day - Episode 10: Posture Power & Vanity as Motivation Christmas Eve Eve brings us to Episode 10, rowing on the stunning ImmersUrow app along the Tideway course. This episode gets real about body composition, aesthetic goals, and why vanity is actually a perfectly valid motivator - as long as you're taking healthy steps to change what you …

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5K Every Day | RowAlong (22 Dec 2025) 24:15

13d ago24:15

24:15

5K Every Day - Episode 9: Kili Pies, The Intern Trauma & Wrist Flicks December 22nd brings us into week 2 of the series, and I'm still digesting last night's feast. If you don't know what a Kilmarnock pie is, imagine a small bowl made of thick pastry filled with delicious tangy minced meat - now imagine eating that plus cauliflower cheese, sweet po…

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5K Every Day | RowAlong (19 Dec 2025) 25:49

16d ago25:49

25:49

5K Every Day - Episode 8: Shoes, Spag Bol & The Fridge Door Rule December 19th wraps up the week with a Friday morning row in new shoes (well, different shoes - Saucony, which I've apparently been mispronouncing for years). First time I've strapped in all week, and I immediately regret it because these running shoes are too wide for the heel cup. W…

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5K Every Day | RowAlong (18 Dec 2025) 24:23

17d ago24:23

24:23

5K Every Day - Episode 7: Thursday Doubts & Professional Jealousy December 18th brings the Thursday mental wall - that point in the week where the doubts creep in and you start questioning whether you really need to do another morning session. Kids running late for school, emails piling up, time slipping away... all the excuses line up perfectly to…

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5K Every Day | RowAlong (17 Dec 2025) 25:05

18d ago25:05

25:05

5K Every Day - Episode 6: The Economics of YouTube & Why I Need My Day Job December 17th brings a refreshingly honest conversation about what it actually takes to make rowing content on YouTube. Spoiler: it's not profitable, and that's okay because I have a day job editing broadcast TV. What to Expect This Episode: True to my promise from yesterday…

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5K Every Day | RowAlong (16 Dec 2025) 24:55

19d ago24:55

24:55

5K Every Day - Episode 5: The Moth Joke & The Butt Scoop Problem December 16th brings a slightly wonky row thanks to my foot plate being set too high from yesterday's failed 100-meter challenge (78 meters in three strokes - not quite the 100 I was aiming for). But we push through with an easy 22-minute 5K anyway. What to Expect This Episode: I fina…

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5K Every Day | RowAlong (15 Dec 2025) 24:45

20d ago24:45

24:45

5K Every Day - Episode 4: Apps, Fevers & Band Night Cancellations I'm back! After a fever-filled weekend that knocked me completely off the rower, I'm easing back in with the gentlest 5K yet. Zone 2 intensity, a bit of coughing (sorry), and a deep dive into the rowing app ecosystem. What to Expect This Episode: This is a proper comeback workout - k…

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5K Every Day | RowAlong (12 Dec 2025) 25:11

23d ago25:11

25:11

First things first - I accidentally pressed the noise cancelling button on my microphone. Which removed the fan noise of the C2. So apologies that it sounds weird! 5K Every Day - Episode 3: Biomechanics, Nando's & Lost Friendships Life doesn't always follow the schedule, and today's episode proves it. Instead of my usual 7am row, we're doing this o…

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Time to Fly - Row 3 - Altitude Hold 38:46

23d ago38:46

38:46

Think you can deliver the same performance when you're tired? Most people can't. This 36-minute RowAlong will test if you're different. Six identical rounds. Same pattern every time: 🚣‍♀️ The Workout: 4 minute warm up --- 2 minutes easy (20spm) 2 minutes moderate (24spm), 1 minute hard (30spm) - No Rests Repeat 6 times --- 2 minute Cooldown The cat…

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5K Every Day | RowAlong (11 Dec 2025) 22:01

24d ago22:01

22:01

5K Every Day - Episode 2: Music, Barbers & Flexing Welcome back to your daily rowing companion! Episode 2 finds me with a bit of a cold but still committed to our morning 5K together - because that's what we do. What to Expect This Episode: Fresh off a much-needed haircut (no more Wolverine look!), I'm back to "respectable John" as we row through a…

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5K Every Day | RowAlong (10 Dec 2025) 25:02

25d ago25:02

25:02

Daily 5K Row: Morning Coffee & Conversation Welcome to your new morning rowing companion! Join me every weekday for an easy-paced 5K row that's less about hitting numbers and more about just moving together. What to Expect: This isn't your typical structured workout video. Think of it as rowing with a friend who happens to chat about life while you…

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RowAlong Live - 30th November 2025 (Arriving late!!) 32:30

26d ago32:30

32:30

This is audio from the group row on the EXR app - streamed live on 30th November 2025 over on the RowAlong Live Youtube channel. This is a little late arriving, sorry!! Whether you joined in 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…

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Time to Fly - Row 2 - Flight Pattern 39:20

1M ago39:20

39:20

Tired of rowing workouts that either bore you to death or completely destroy you? This one's different — it's designed to make you fitter AND actually enjoy the process. Here's the thing about most rowing workouts: they either bore you to tears with steady-state, or they crush you with chaotic intervals. This one is different. It's a beautifully st…

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Time to Fly - Row 1 - Take Off 39:02

1M ago39:02

39:02

Want to discover what you're actually capable of? This rowing workout has a genius pattern that brings out the best in everyone — whether you're just starting out or you've been rowing for years. Here's what makes this follow along rowing session so special: it adapts to YOU. Beginners will build confidence and see rapid improvements, while experie…

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RowAlong Live - 23rd November 2025 34:36

1M ago34:36

34:36

This is audio from the group row on the EXR app - streamed live on 23rd November 2025 over on the RowAlong Live Youtube channel. Whether you joined in 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 …

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RowAlong Live - 16th November 2025 32:48

2M ago32:48

32:48

This is audio from the group row on the EXR app - streamed live on 16th November 2025 over on the RowAlong Live Youtube channel. Whether you joined in 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 …

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RowAlong Live - 9th November 2025 33:22

2M ago33:22

33:22

This is audio from the group row on the EXR app - streamed live on 9th November 2025 over on the RowAlong Live Youtube channel. Whether you joined in 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 g…

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28-Minute Power Shifting Row | Build Strength at Low Stroke Rates 30:23

2M ago30:23

30:23

This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control. 👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you: 1 minute m…

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27 Minute Pyramid Rowing Workout - from 20 to 30spm and back 29:47

2M ago29:47

29:47

Ready to build real momentum in just 30 minutes? This pyramid-style RowAlong workout gives you steady climbs and smooth drops in effort, designed to train your stroke, breathing, and rhythm without crushing your energy. 👊 If you're tired of workouts that feel chaotic, this session's pattern gives structure, motivation, and progress. 4 min warm-up 2…

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28-Minute RowAlong | Stroke Rate Step Changes to Boost Your Fitness & Flow 30:23

2M ago30:23

30:23

Simple steps, real results. This Rowing Workout alternates between 1 minute at 20spm and 1 minute at 24spm — giving you the ideal mix of control and challenge. 👊 If you've struggled with motivation or felt like rowing never “clicked,” this is your breakthrough row: 4 min warm-up 22 min main session (11 step-up intervals) 2 min cooldown It’s low-imp…

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RowAlong ReLive - back to 18th February 2024 48:04

2M ago48:04

48:04

Set your drag factor or resistance to where you want it for a 45 minute row, adjust your footstraps so they sit across the balls of your feet, grab a towel and a water bottle, and start the podcast by easing into a short warm-up. Every Sunday I do a relaxed live, group row using the EXR app and livestream it to the RowAlong Live YouTube channel. It…

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22 Minute Rowing HIIT Workout | Explosive Full Body Intervals (RowAlong) 30:10

3M ago30:10

30:10

"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets. 👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness. 28 minute workout is: 2 minute setup and intro 4 min warm-up 22 m…

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RowAlong Live - 12th October 2025 33:29

3M ago33:29

33:29

This is audio from today’s 30-minute group row on the EXR app - streamed live just a few hours ago over on the RowAlong Live Youtube channel. Whether you joined in 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…

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Indoor Rowing Power Intervals | 30-Min RowAlong 30:11

3M ago30:11

30:11

Get ready to row with purpose in this 30-minute RowAlong workout! Follow the rhythm of power interval waves to boost your endurance, strength, and focus without burning out. Perfect for beginners and experienced rowers alike. Train at your own pace and improve your rowing performance from the comfort of home. 💪 Key benefits: Build rowing power & en…

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22 minutes of Max-Effort & Recovery Rowing Intervals 30:30

3M ago30:30

30:30

Looking for a short, sharp workout that delivers a punch to the sweat glands? This RowAlong Workout mixes explosive effort with low-intensity recovery — brutal but effective! 👊 Great for anyone who needs that feeling of ""I gave it my all."" You'll earn your cooldown today. 4 min warm-up 22 min MAX Effort with recovery intervals 2 min cooldown 🔥 Th…

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22 Minute Beginner Rowing Workout | Full Body Calorie-Burning Session (RowAlong) 30:28

3M ago30:28

30:28

This RowAlong workout is designed for anyopne - whether you’re new to the erg, coming back after a break, or chasing consistent progress. It'll help you go beyond basic fitness and build real rowing strength, endurance, and confidence. 22 minutes plus warmup and cooldown - this 28-minute session will give you the structure and support you need. I c…

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RowAlong ReLive - back to 11th February 2024 48:05

3M ago48:05

48:05

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 …

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RowAlong Live - 21st September 2025 - Only 20 minutes! 22:12

3M ago22:12

22:12

Hey folks – welcome to RowAlong Live! This is the first 20 minutes of audio fromt eh EXR group row on the 21st September 2025. I messed up the mixer settings, making the first 10 minutes inaudible i'm afraid. 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 itsel…

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Another 60 Minute RowAlong Rowing Workout! 1:02:44

4M ago1:02:44

1:02:44

Here's another low stroke rate, low intensity 60 minute row for you. I talk about a whole load of different things - and briefly technique! In total, I burned either 804 (EXR) or 844 (Concept2) calories. How did you get on? Hosted on Acast. See acast.com/privacy for more information.

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RowAlong ReLive - back to 4th February 2024 32:47

4M ago32:47

32:47

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 …

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RowAlong Live - 14th September 2025 33:31

4M ago33:31

33:31

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 ef…

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RowAlong ReLive - back to 21st January 2024 47:36

4M ago47:36

47:36

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 …

1
RowAlong Live - 7th September 2025 32:48

4M ago32:48

32:48

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 ef…

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60 Minute RowAlong Rowing Workout 1:05:20

4M ago1:05:20

1:05:20

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…

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RowAlong ReLive - back to 14th January 2024 43:18

4M ago43:18

43:18

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 …

1
RowAlong Live - 24th August 2025 35:00

4M ago35:00

35:00

Audio from the Group Row on the EXR app Hosted on Acast. See acast.com/privacy for more information.

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RowAlong ReLive - back to 7th January 2024 48:03

5M ago48:03

48:03

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 …

1
RowAlong Live - 17th August 2025 33:29

5M ago33:29

33:29

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 …

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