Easy Rowing Workout: Follow Along With Me for 21 Mins | RowAlong 5K Every Day | With imersU Row

Описание: A 21-minute (plus) rowing workout you can follow along with on any rowing machine, not just Concept2. Easy, conversational pace that works for beginners and experienced rowers building a daily habit.

I row 5K in around 21 minutes then I keep going for another few minutes - so whatever distance you cover is perfect. Low-intensity cardio with technique tips, life chat, and steady company on your indoor rowing machine. No pressure, just consistent movement.

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.

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 EXR session, upcoming MyRow filming session, Concept2's January Virtual Team Challenge (RowAlong team in 6th place!).

The philosophy: "It's not about hitting exactly 5,000 meters. 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. Everybody's different, okay? We all have our strengths, we all have our things that we're good at, things that we're kind of learning to get better at. So as long as we're just trying to get better at everything..."

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 prattle on for about 6 extra minutes at the end!

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!

CHAPTERS:
00:00 - Welcome: Baseball Cap & Haircuts
02:00 - Machine Setup & Let's Row
03:30 - ImersU Row Tokyo Course
05:00 - Cakes and Cars Weekend Story
08:30 - Too Good To Go Cookie Confession
09:00 - App Reset (Keep Rowing!)
09:30 - Technique Breakdown
14:00 - Blistered Fingers Drama
16:00 - My Row Filming Plans
18:00 - Concept2 Team Challenge Update
21:00 - Extra Chat & Cool Down

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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