Best Concept2 Podcasts (2025)

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

Play Pause

4h 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…

1
Time to Fly - Row 3 - Altitude Hold 38:46

2h 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

13h 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

16h 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

3d 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

5h 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

7d 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

16d 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

22d 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

1M 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

1M 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

1M 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

2M 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

2M 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…

1
Indoor Rowing Power Intervals | 30-Min RowAlong 30:11

2M 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

2M 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

2M 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…

1
RowAlong ReLive - back to 11th February 2024 48:05

2M 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 …

1
RowAlong Live - 21st September 2025 - Only 20 minutes! 22:12

2M 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

3M 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

3M 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 …

1
RowAlong Live - 14th September 2025 33:31

3M 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

3M 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

3M 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…

1
60 Minute RowAlong Rowing Workout 1:05:20

3M 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

3M 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 …

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Episode 22: Performance vs. Health in Rowing 12:50

3M ago12:50

12:50

In episode 22 of the Indoor Rower, Tony explores a theme that goes right to the hearts of why most of us row in the first place; health and longevity. Tony covers why Zone 2/UT2 training is the foundation for long term aerobic fitness, the science behind mitochondrial adaptation, fat metabolism and heart health. Why too much high intensity training…

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RowAlong Live - 24th August 2025 35:00

3M 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

4M 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 …

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RowAlong Live - 17th August 2025 33:29

4M 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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Time to Shine - "Shine Ladder" RowAlong workout 31:31

4M ago31:31

31:31

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"" a…

1
RowAlong ReLive - back to 31st Dec 2023 33:27

4M ago33:27

33:27

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 - 10th August 2025 33:22

4M ago33:22

33:22

RowAlong Live is the replay of today’s 30-minute Sunday group row, originally streamed live on YouTube and in the EXR app. 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’…

1
RowAlong ReLive - back to 24th Dec 2023 48:33

4M ago48:33

48:33

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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Episode 21: The Legend of Indoor Rowing - Graham Benton (A.K.A. The Erg Daddy / Big G) 1:01:52

6M ago1:01:52

1:01:52

Episode 21 – The Legend of Indoor Rowing: Graham Benton (A.K.A. The Erg Daddy / Big G) In this episode of The Indoor Rower, Tony sits down with none other than Graham Benton — a true legend in the world of indoor rowing. Known as “The Erg Daddy” or simply “Big G,” Graham has built a phenomenal legacy in the sport. Graham began his rowing journey in…

1
RowAlong: Steady 20 to Find Your Why 28:56

6M ago28:56

28:56

This one’s about rhythm, purpose, and connection. After setting up and warming up, we’ll row for 20 minutes at a steady 20 spm — low intensity but high value, like climbing a never-ending staircase. Along the way, I’ll share a bit of my own story and help you reflect on yours. Let’s connect with our “why” for rowing and build some serious base fitn…

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RowAlong: Technique & Tempo for A Sharper You 28:54

6M ago28:54

28:54

This workout blends cardio with a technique tune-up. After your warm-up, we’ll dive into a continuous 20-minute row focused on posture, stroke mechanics, and connection. I’ll guide you on how to move with precision while gradually building intensity. Close it out with a short cool down — and step off the machine feeling sharper, stronger, and more …

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RowAlong: Progressive Power Layer Your Intensity 28:59

6M ago28:59

28:59

In this progressive session, we’ll gradually increase both stroke rate and intensity: 4 minutes at 20 spm, 3 minutes at 24, 2 minutes at 28, and finally 1 minute at 30. Then we repeat. With short rests between rounds, this is about building endurance without burning out. I’m with you every step — and stroke — of the way. 🌎 Find more at rowalong.com…

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RowAlong: Pyramid Climb – Push to the Peak 29:26

6M ago29:26

29:26

We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley. 🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube…

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RowAlong: Pyramid Repeats – Strength in Cycles 29:13

6M ago29:13

29:13

After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way. 🌍 Head over to rowalong.com and subscribe o…

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RowAlong: Highs and Lows – 9 Intense Rounds 29:03

6M ago29:03

29:03

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block. 🌐 Visit rowalong.com for more workouts and don’t miss my Sunday…

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RowAlong: Steady Build – Stroke by Stroke 28:41

6M ago28:41

28:41

We’ll start with a warm-up that transitions from low intensity into technical drills, setting you up for a solid workout. The main session gradually builds from 22 strokes per minute upwards, dialing in both your stroke rate and your pace. I’ll be right there to keep you focused, helping you maintain form and maximize every pull. 📢 Check out rowalo…

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RowAlong: Pyramid Power – 25 Minutes of Progress 28:58

6M ago28:58

28:58

We’ll kick things off with a four-minute warm-up to get your body moving and break down the rowing stroke. Then it’s straight into a 20-minute pyramid-style session: three-minute intervals starting at 20 strokes per minute, gradually increasing in intensity before winding down with a two-minute cool down. I’ll guide you stroke by stroke, helping yo…

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Short introduction to the Time for Change RowAlong Workout Series 1:11

6M ago1:11

1:11

Welcome to the Time for Change series. 8 workouts for you to squeeze in when you're short on time. Because I get it, I'm the same. Sometimes you only have like 25 minutes, half an hour in your day due to work, family, whatever, to get some kind of a workout. And what I want to make sure is that you're not wasting your time. The amount of times I go…

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Episode 20: Interview with Josh Knight, British Rowing Indoor Open Champion 41:25

7M ago41:25

41:25

In the 20th episode of The Indoor Rower, Tony talks to Josh Knight, the 2024 crowned British Rowing Indoor Open Heavyweight Champion. Clocking in an eye watering 5:47.6 over 2000 metres. Josh’s journey into rowing wasn’t conventional. A former hockey player at the University of Liverpool, he only picked up an oar less than two years ago. Now at age…

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35-Minute Rowing Machine Workout | Mixed Intervals for All Skill Levels! 39:53

6M ago39:53

39:53

Join this 35-minute rowing machine Follow Along workout designed for all fitness levels! Warm up, then power through intervals of low, mid, and max intensity. Perfect for any rower. Looking for an engaging RowAlong rowing machine workout? This 35-minute session is packed with mixed intervals to challenge your fitness level. We start with a 4-minute…

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Episode 19: Interview with Richard Tomlinson, World Rowing Indoor Champion Hwt 55-59 1:01:20

8M ago1:01:20

1:01:20

In episode 19 of The Indoor Rower, Tony talks to Richard Tomlinson, a New Zealander residing in Australia who has taken the indoor rowing world by storm. At 59, Richard clinched the 55-59 World Rowing Indoor Gold Medal completing 2000m in an astonishing 6 minutes and 16 seconds plus winning the Australian Indoors earlier in the season and setting a…

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Episode 18: 24/25 Season Summary 13:22

8M ago13:22

13:22

In episode 18 of The Indoor Rower, Tony reflects on the indoor rowing season which, has come to its natural close, as far as major competitions are concerned. He details his experience of competing in the British and World Rowing Indoor Championships, as well as highlight standout winners in different categories and detailing the other indoor event…