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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Rowing machine workout for beginners and experienced rowers - follow along with me for 21 minutes of easy cardio. I'll row 5K while you row for however long works for you. Low-intensity steady-state training with technique coaching throughout. Perfect for building a daily rowing habit on your Concept2 or other indoor rowing machine. Just company, conversation, and consistent movement.

Today's row is a bit different - I'm testing the Merach rowing machine (a Concept2 copy at less than half the price) using the SmartRow handle for accurate data. The Merach's stock monitor is rubbish, but the SmartRow handle proved 99.99% accurate in testing - only 3 meters difference over 30 minutes compared to a Concept2 PM5. I'll explain the whole setup while we row, plus dive into technique 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

✅ Deep technique breakdown: hands away sets up posture reset, using body momentum to roll forward, don't pull on foot straps to bend knees

✅ Real talk about Concept2 patent expiring and copycat machines appearing

✅ SmartRow handle accuracy testing results (3 meters difference over 30 minutes!)

✅ Chat about the morality of copying designs vs affordability

Today's chat covers: Why I'm rowing on the Merach machine today (£400 vs £900+ for Concept2, use code JOHN15 for discount) , how the SmartRow handle measures force and stroke length through chain vibrations, testing data showing 99.99% accuracy against PM5, Concept2's patent expiration and the flood of copies, the moral dilemma of copied designs vs accessibility, detailed technique breakdown about hands-away momentum, fixing a person's technique from Sunday's row (they were pulling on straps to bend knees), upcoming My Row filming session, blistered fingers getting black tape for professionalism, and why everything should flow without stopping points.

If you're interested in buying one, they gave me a link, which give you 15% off (I also get 15%).

https://uk.merachfit.com/?ref=JOHNSTEVENTON (for UK Shoppers)

https://merachfit.eu/?ref=JOHNSTEVENTON (for EU shoppers)

The philosophy: "It's not about hitting exactly 5,000 meters. What matters is spending those 21 minutes rowing, focusing on your form, and enjoying the time on the machine. Everybody's different. We all have our strengths, things we're good at, things we're learning to get better at. As long as we're trying to get better at everything..."

Technique focus today: Hands away from the finish creates the posture reset. Your body mass moving forward is what bends your knees - don't pull on the foot straps. Use momentum, not muscle, to roll into the front. Everything should flow - the only stop point is the turnaround at the catch.

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME:

👥 Facebook Group: https://www.facebook.com/groups/rowalong/

🌐 Website: https://www.rowalong.com

But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there.

🔴 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.

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Two weeks into 2026. Still showing up? That's what matters. Forget perfection, forget comparing yourself to anyone else - just row for 20 minutes and you're winning. Follow along with me in this indoor rowing workout on my Concept2, and keep that daily habit alive. Come back every day to stick to your routine.

It's not about hitting exactly 5000 meters at my pace. You'll finish before me, after me, or right alongside me - doesn't matter. The point is spending those 21 minutes rowing, focusing on your form, and enjoying the time on the machine. I'm rowing 5K daily throughout 2026 - and you can join me. This easy follow-along is about you getting your movement in.

Quick heads up: There's a little technical hiccup around 9 minutes when the imersU Row app resets (I set it as a race not a loop - oops!). Just keep rowing - nothing changes for you. And I've got about 6 extra minutes of chat at the end if you need more time to finish!

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 ✅ Technique reminders: arms away then sit up and tilt forward, push the machine away with straight arms, handle to sternum height ✅ Real talk about being a "fat man held back by training" (5 Millie's cookies!) ✅ Chat about the Too Good To Go app and surprise baked goods invasion ✅ Rowing on ImersU Row's Tokyo course (beautiful virtual scenery)

Today's chat covers: The baseball cap experiment (verdict: no), getting TWO haircuts during this series already, "Cakes and Cars" weekend featuring Julie's dead car battery drama and Holly's baking plus a Too Good To Go haul (6 Krispy Kreme donuts for £3!), being a cookie monster (5 in one day), blistered fingers from the 90-minute row that burst during the Exa session, upcoming My Row filming session on a different machine (the Merac), Concept2's January Virtual Team Challenge (RowAlong team in 6th place!)

SUPPORT THE CHANNEL:

☕ Buy me a coffee: https://www.buymeacoffee.com/rowalong

➡️ Become a Patreon: https://www.patreon.com/rowalong

🔔 Subscribe for more: https://www.youtube.com/@rowalong?sub_confirmation=1

CONNECT WITH ME: 👥 Facebook Group: https://www.facebook.com/groups/rowalong/ 🌐 Website: https://www.rowalong.com

But seriously - just keep watching, that's all I ask! And of course, please subscribe, click the notification bell, comment, email - it's just great to know you're out there.

🔴 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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