Building your Rowing Performance back isn’t just about speed. You need to build your core fitness too. This row will do that. 

It’s a simple row. 30 minutes at 20 strokes per minute. Choose how you want to pace this: 

5/10 on the effort scale (like constantly climbing stairs)

2K+18 if you have a 2K average time (your 2K time divided by 4)

UT2 heart rate zone

Blue/Green zone on a MyZone tile.

The hardest part of this row should be keeping the pace down. It’s really easy to let your ego take over and go too fast on this one! 

I talk about the importance of change in this row. But I’ll have to admit, I think it was a bit of a brain wandering subject – hopefully it’ll keep you distracted for 30 minutes though! 

00:00 Introduction

01:53 Warmup

06:56 Main Session

37:26 Cooldown and stretching.

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