Easy rowing machine workout for beginners - follow along for 21 minutes of low-pressure cardio on your Concept2 or any rowing machine. No intensity pressure, no pace targets, just steady company while you row. Perfect for building a daily rowing habit at any fitness level. I'll row 5K while you row at your own pace - whether that's 4K, 5K, or 6K doesn't matter. Indoor rowing workout designed for real people with real lives.

This isn't about performance or pushing limits. It's about showing up, moving your body for 21 minutes, and feeling good about it. I'll chat about life, rowing, random thoughts - basically therapy while we both get our cardio done. You might finish before me, after me, or right alongside me. All that matters is you spent time on your rowing machine today.

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 warm-up intensity (zone 2)

What you'll get:

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

✅ Machine setup reminders: drag factor, foot strap height for vertical shins

✅ Chat about forward vs backward views on imersU Row app (I prefer seeing where I'm going!)

✅ Real talk about finding your niche, hitting saturation, and being okay with it

✅ Stories about normal life: daughter's chemistry exam, Van Halen song references, being a "normal guy who rows"

Today's chat covers: Using the imersU Row app with forward-facing view (Jon's feedback made me flip it), my preference for seeing where I'm going vs where I've been, lessons from making kayak rowing videos last year, AI vs bots vs artificial assistants (mini rant), why indoor rowing beats actual rowing on lochs (3 hours drive + rigging vs 20 minutes at home), accepting my niche is 40+ folks not the young speed seekers, maybe I've hit saturation and that's okay, being a normal guy with a day job and blisters who struggles with food and weight like everyone else, these rows as therapy where I talk about whatever pops into my head, daughter Jamie's prelim exam (named after Van Halen's "Jamie's Crying"), and why if you don't find me vaguely interesting you can just hit mute and watch the boats.

For normal people: I'm not trying to make you fast. I'm not competing for views with the shirtless 25-year-olds pulling 1:30 splits. I'm just a 50-year-old guy with a day job, blisters on his fingers, who struggles with cookies like everyone else. If that's your demographic too - welcome. You're in the right place.

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'll keep talking!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 #beginnerfriendly #over40fitness

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