Body Shop Rowing Workout 3-18-15

This is a great rowing workout to break up a big meter target, like the kind you might have during a rowing challenge. Keep in mind that heavy cardio, even on a rowing machine, will eat into your strength over time unless you balance it with off-erg work. 

Do this series again if you need more meters, and scale down the off-erg reps as needed.  Sub the rowing machine for the SkiErg on the last interval if you don’t have access to a SkiErg. 


We Heart Valentine’s Day Workouts!

Get three Valentine's Day workouts to help you sweat with your sweetie. Happy Valentine's Day! Http://
Happy Valentine’s Day!  Themed Valentine’s Day workouts – we love ’em around here.  They keep the fun quotient up, and allow you to add variety to your workouts while still getting in a really good sweat.  Here’s a selection of our favorite Valentine’s Day workouts, we hope you <3 them! Of course, there could be a chocolate reward at the end…

Twos and 14s rule the day here, of course.  But notice too that there’s a good mix of rowing and/or SkiErging combined with moves that target pretty much the entire body.  These are great total-body workouts that would be good to do any time you want a solid workout for a general audience.

option 1: interval workouts

Two versions of the same workout.  The first is scaled, the second more challenging, both will get you sweating. Don’t speed through the lunges.  Get the form right and drop down low to max out your results. On both you should get about four rounds in.

Version 1

AMRAP 20 mins (AMRAP = As Many Rounds As Possible)

Row/ski/mix 214 meters
14 lunges (L/R=2)
14 push press
14 sit-ups
14 KB swings
14 goblet squats

Version 2

AMRAP 20 mins

Row/ski/mix 214 meters
14 walking weighted lunges with L/R rotation (L/R=2)
14 push press
14 sit-ups
14 KB swings
14 gator crawls (L/R=1)

option 2: steady-state row

Option 2:  Want to keep it simple? Do the Concept2 Valentine Challenge and row or ski until you hit 14,000 meters.  If you like, you can use our list of 10 ways to kill 10k for ideas on how to keep it interesting.  Make sure you STRETCH when you’re done and hydrate throughout.  You also have our full permission to nap later, with your valentine maybe?

Want more skiing or rowing workouts to pick from? Visit our workouts pages for lots more.  We also include a new workout in every newsletter; We’d love it if you would subscribe!

Let us know which one(s) you tried and how you liked them.  Got another favorite Valentine’s Day rowing or SkiErg workout?  Share it with us in the comments.

Try A Home Rowing Machine Workout That Works

Need a great bodyweight or home rowing machine workout? has you covered. #indoorrowing #workout #fitness

Last updated Jan. 29, 2019


Stuck at home with Polar Vortex 2019?  We’ve got you!  Whether you have a rowing machine at home or not, read on for workouts that will help you keep your sanity while you wait for the melt.


You can’t make it to the gym every day, and let’s face it, some days you don’t even want to.  A home rowing machine workout is the answer.  It happens to us all at some point: It’s snowing, raining, butt cold, broiling hot.  You’ve got a sick kid.  Or maybe you just don’t feel like it.  We get it, we’ve been there.  Some days you simply need to get ‘er done at home.

Much as we love them, you certainly don’t need a formal rowing program at a gym (hopefully taught by a certified instructor) to get a great workout.  You can break a sweat and burn fat just fine doing a home rowing machine workout instead.

Workout excuses removed.  You can thank us later.


home rowing machine workout that works

Obviously we think the most awesome at-home workouts include the liberal use of a rowing machine.   But we also know that not everyone has that as an option at home, so we’ve included workouts that don’t require a rowing machine.   Regardless of your rower/SkiErg access status, we’ve got you covered.

In all you’ve got a week’s worth of bodyweight and home rowing workouts here.  That’s enough to get you through the worst blizzard, kid flu or vacation.


Get free workouts like these, delivered to your inbox every week: SIGN UP



3 killer rowing machine + Bodyweight Workouts

Key term for all workouts: AMRAP = As Many Rounds As Possible (in the time prescribed).  Or as the most awesome Jen Sinkler is fond of saying: As Many Rounds As Pretty.  She’s right, you know.  Form matters!!

Try these workouts and let us know what you think.  Got a favorite home rowing workout (or home bodyweight workout)? Share it with the world in the comments.  You can never have too many good workouts!

Workout #1

AMRAP 20 mins
Row 500 meters
9 push-ups
9 squat jumps
9 mountain climbers
9 jumping jacks

Workout #2

AMRAP 25 mins
5 v-ups
Row 1000m
5 sit-ups

Workout #3

5 Rounds
Row 500-750-1000-1500-2000m (Set up your workout on the monitor using Intervals>Distance with undefined rest if your monitor has that feature)
In between do: 21-18-15-12-9 reps of:
Air squats

4 favorite at home bodyweight workouts

Feel free to make these rower / SkiErg friendly by adding in a 1-minute row or ski to each round

Workout #1

Run in place 6 mins
100 push-ups
100 sit-ups
100 air squats
100 jumping jacks

Workout #2

5 Rounds
5 burpees
5 jumping lunges
5 squat jumps
5 jumping jacks

Workout #3

5 Rounds
5 push-ups
5 supermans
5 wall walks / 30-second plank with straight arms (be careful to wear shoes that won’t mark your wall)
5 standing broad jumps
5 lengths gator walk (plank position)

Workout #4

AMRAP 10-20 mins
5 pushups
10 air squats
15 situps
20 mountain climbers
15 lateral hops
10 jumping junges
5 hollow rocks (or other sit-ups)


Can’t get enough?  Want something more systematic that includes done-for-you workouts and a workout calendar that tells you how to use them?  Check out our Meter Monster and Flywheel Frenzy workout programs.

Upcoming Indoor Rowing Certification

Looking for our latest indoor rowing certification class rundown?  GO HERE

UCanRow2 certifies indoor rowing instructors across the US and Canada


Get your sweat on and get certified!  Give us a day at our indoor rowing certification and we’ll give you all the fundamentals of teaching indoor rowing on the Concept2 rowing machine.  Certified indoor rowing instructors are more credible and are in high demand.  Why?  Because they have what it takes to help their students get their best results.


As one of our recent rowing training attendees puts it, “Certifications aren’t just for knowledge, they’re for networking, brainstorming and experience sharing in our overwhelming world of fitness.  We don’t have time to work out and experiment on our own to learn the best about new workouts.  So why not rely on our peer professionals?”


Here’s the list of upcoming indoor rowing certification trainings.  Don’t see the location you want?  Let us know in the comments or by email to  We’re always up for adding more dates and locations.  There’s a lot of bad rowing to be fixed out there!


Need more information on indoor rowing certification? Visit our Instructors page and our FAQ.







Rowing Through the World Cup: The Soccer Fan’s Workout

The World Cup is here!  So many hours of game time, SO many hours waiting for something to happen.  Why not set up your rowing machine in front of the TV  so you can cheer your team on while still getting in a great workout?

Sure, you could row steady-state through the whole thing, but a typical game runs around 100 minutes with stoppage time, and no commercials to break it up! Give the game a little variety by following these rules for the UCanRow2 Soccer Fan’s Workout:

Set up your rowing machine with a straight view of the TV so you don’t have to crank your neck upwards or to the side.  After the national anthem, start off with easy rowing for 6-10 minutes at 20-24 SPM.  Once you’re in your zone, hold a steady pace at 22-24 SPM or lower, but make sure you keep it controlled and don’t get too sidetracked by the TV in front of you.  Remember, hold good technique!

Up Your Game: Once the action begins, a yellow card, goal, injury, etc., add in the following for a little variety.

Yellow Card – Bad boy! 20-stroke sprint at race pace.

Corner Kick – Drop your stroke rating to 20 strokes per minute or lower for the duration of the play. Remember to s-l-o-w your slide on the recovery to help you row low.

Substitution – Water break!

Injury – Wish them luck to get back in the game with 10 hard strokes, 20 if the player is taken off the field on a stretcher.

Goal – Celebrate really loud with a big “GOOOOOAAAAALLLLLL!” and then put the handle in the hook and do 10 jumping jacks or burpees.  Get back on the erg and grab a sip of water.

Penalty Kicks – Place handle in the hook and do 5 bodyweight squats during each kick.  In between kicks, get back on the erg but don’t strap in (This is a good opportunity to practice rowing with your feet out of the straps).

Half time – If you need a break, put the handle in the hook and record your meters.  That’s the number you want to try to beat in the second half of the game.  Bathroom break if you need it, or grab a healthy snack like a banana or an energy bar.  Make sure to stretch and get back on the erg for the start of the second half.  If you don’t need a break, just keep rowing! Do 6 x 1 minute of effort, 1 minute paddle then easy paddle. Remember to get fluids before the start of the second half.

Game Over – At the end of the game, record your meters in your online logbook and try to meet or exceed your meters for the next game.

Great job, soccer fan! Hopefully your team took the WIN!  Got suggestions for other ways to spice up the World Cup row?  Pop down to the comments and share!

Post Workout Recovery Food: Pancakes Three Ways

(Post updated August 26, 2018)


Did you just finish a long workout, or a particularly intense one? An endurance row like a 10k or a marathon?  There’s nothing better after a long, hard workout than getting a little sustenance from a great post-workout recovery meal.  And what’s better for recovery than pancakes … or waffles?


We have three great recipes for you, all of which are served often in the UCanRow2 kitchen.  All of them taste great, and provide a combination of carbs and protein, both of which are important for proper post-workout recovery and rebuilding the muscles you’ve taxed in your workout.


The first option, plantain pancakes, is grain, nut, and dairy free, made with green plantains and a perfect paleo recipe.  The second is made with oats, a favorite recovery food with many athletes.


We thank Certified Indoor Rowing Instructor Leeny Hoffman for pointing us to the plantain pancake recipe.  Leeny authors the Paleo Curious blog and teaches indoor rowing at CrossFit St. Louis.  She’s tried her fair share of Paleo/recovery pancakes in her time and says these cakes, which came from the Paleo Mom, were some of the best she’s had.  We agree!


The second recipe, for more traditional oatmeal pancakes, comes from UCanRow2’s very own Terry Smythe.  For years these cakes have been both on her training table as an elite rower, and that of her Michigan Tech Crew.


Our third and newest option, chickpea flour pancakes or waffles, comes from Chef Dawn Ludwig of the Always Hungry? eating plan.  These are not Paleo as they use chickpea flour as their base ingredient.  They are, however, delicious and gluten-free since they contain no wheat.  They are also incredibly satisfying, freeze beautifully, and make your house smell amazing.  Truth be told, they’re our go-to right now, served with berries on top and a little unsweetened whipped cream.


Regardless of your nutritional template, these pancakes will give you the nutrients you need to rebound from that hard workout, without spending hours in the kitchen.  Whip up a batch in less than an hour (with leftovers to eat or freeze), maybe add some extra protein, such as plain Greek yogurt or a couple of eggs, and take on the rest of the day like you own it.


All of these recipes would be great to make ahead of time and grab on your way to the gym, so you can instantly start replenishing yourself in that golden window of the first hour or two after your workout.  Give them a try and let us know what you think in the comment section below!


Like pancakes? We've got three excellent post-workout recovery recipes for you, one for pretty much any way of eating. And they're perfect to follow your rowing workout! Tuck into these cakes after one of these free workouts:  #cleaneating #healthyeating #postworkout #workout #postworkoutrecovery


Post-Workout Recovery Pancakes

Green Plantain Pancakes (Paleo Version)

1 large green plantain (about 200g cut up without skin)
2 large eggs
2 teaspoons of vanilla  (I like Mexican vanilla)
1 ½ tablespoons of melted coconut oil
Pinch of salt
¼ teaspoon of baking soda

Peel plantain and cut into cubes. Place in food processor or blender and puree.   Add eggs, vanilla, coconut oil, salt and baking soda and continue to process until it looks like pancake batter.  In a small skillet, heat up a teaspoon more of coconut oil on med to low.  Add pancake batter and cook about 3-4 min on that side, until it is bubbly and starting to dry.  Flip over and cook about 1 more minute on the other side.  Enjoy with almond butter, pure maple syrup or honey.  Makes about three 7-inch pancakes.


Vermont Oatmeal Pancakes (Non-Paleo Version)

2 ½ cups of milk
1 ½ cups of rolled oats (uncooked)
1 cup of flour
2 ½ teaspoons of baking powder
2 tablespoons of sugar
2 eggs, beaten
¼ cup of oil

Pour milk over oats and set aside, let them stand for 5 minutes.  Sift together flour, baking powder, and sugar.  Add eggs to oat mix.  Quickly mix in flour combination.  Add oil last.  For the best experience, top with real Vermont syrup.


chickpea flour pancakes/waffles

(From Always Hungry? As printed in the Milwaukee Journal-Sentinel)

Makes 6 to 7 (6-inch) waffles


2 cups chickpea (garbanzo) flour
¼ teaspoon salt
1 teaspoon baking soda
2 eggs, separated
1 ½ cups whole-milk plain Greek yogurt
½ cup unsweetened soy, almond or whole milk
½ cup neutral-tasting vegetable oil, plus more for waffle iron
1 teaspoon vanilla extract
Fruit, whipped cream or a little maple syrup for serving


Preheat waffle iron.

In a large bowl, whisk together chickpea flour, salt and baking soda.

In a medium bowl, whisk together egg yolks, yogurt, milk, oil and vanilla. Stir wet ingredients into dry.

In another bowl, beat egg whites with a whisk or hand mixer until they hold firm peaks. Gently fold whipped egg whites into batter — it should be on the thick side.

Cook batter in heated waffle iron following manufacturer’s instructions. Serve warm with fruit, whipped cream or maple syrup.


Yum!  Which one are you going to make?  Tell us in the comments.

Special Olympics AND Rowing? Count Me In!

UCanRow2 and Concept2 are headed to the Special Olympics 2014 USA Games!  It’s the first time ever for these national games, and we need your help.

If you’re in the Princeton, NJ area, or could be on Thursday, June 19, we’d love to have you join us for a day you won’t soon forget.  Promise!  Concept2 will give you a cool volunteer t-shirt as a small thank-you, too.  Bonus!

Picture this: 18 ergs hooked up for 500-meter racing, the results running on wide screens,  Special Olympics athletes giving it their all while their coaches, teammates and you cheer them on.  It’s an electric atmosphere that’s hard to describe in words, so take a look at this video  and these photos to get more of the flavor.  

What would you be doing?  We need your help to get athletes signed up to row, give them a super-quick learn-to-row on the erg before they race, get them set up on their machine, and most of all cheer them on and help create that electric atmosphere.

UCanRow2 has been present and accounted for at the Special Olympics Michigan winter and summer games for more than a decade but this is the first time for bringing indoor rowing to the Special Olympics national stage.  To put it mildly we are PUMPED and ready to ROCK THIS ROW.

Sound good?  Better than good? It will be! If you’re interested in helping out, or have questions, drop us an email at and we’ll get you set up.



Date: Thursday, June 19

Hours: 9:30-5:00

Location: Corporate Park

Meals: Lunch and snacks provided

Have you worked with special olympics or in other areas of adaptive rowing?  We’d love to hear your stories, leave us a comment and tell us more.  

Row on!

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Mother’s Day Workout to Celebrate Mom

Updated May 8, 2018

What does mom want on Mother’s Day?  Why, a Mother’s Day workout, of course! Marketers would have you think it’s flowers, candy, jewelry or breakfast in bed (Ok we agree on that one.).  Our favorite way to celebrate mom is with an awesome indoor rowing workout.  The rowing machine will give you a great workout, regardless of your age, fitness level, or ability.  We’ve put three rowing workouts together for you here, but if you need more just head over to our workouts page.  As a bonus we’ve added some SkiErg options, but if you don’t have access to one (Tragedy!) you can just row, no problem.

Indoor rowing meets you where you are 

Indoor rowing classes are one of the best ways to work out – with your mom or anyone else!  Unlike many other fitness activities (we’re talking to you, running…), rowing lets people of all fitness levels get their sweat on together, with nobody feeling left behind.  Two people can be rowing right together at exactly the same strokes per minute.  One of you may be covering more distance in that time but nobody needs to know.  Ahhh, synchronicity.  It’s a beautiful thing.

Scaling helps make one mother’s day workout fit all 

As we said, the cool thing about rowing is that pretty much anybody can do the same workout.  That doesn’t mean, though, that everyone in rowing class can do the same workout the same way.  Enter scaling.  It’s what allows athletes of differing fitness levels to work out together, with everyone making progress and avoiding injury.

We always stress in our rowing trainings that Rule Number 1 of being a fitness professional is Do No Harm. You want to set people up to succeed and feel good about what they’ve done – especially on Mother’s Day! So if your mom (or you) can’t do a regular pushup, no problem! Do them on your knees, or standing, against a wall. Is a full squat too much? Just go down as far as you can, or use a TRX strap or a chair for support.  The main thing is to break a sweat, have fun, and then enjoy those recovery pancakes, waffles or a piece of chocolate!

Indoor Rowing Workouts

row for time not distance

We’ve given you a bunch of options here.  One thing to keep in mind though: If there’s a great variation in fitness in your indoor rowing class it’s better to do workouts for time vs. distance.  Remember that mile run in school?  Nobody wanted to come in last on that, and nobody wants to come in last on the rowing workout, either.

One way to keep things running more or less evenly is by having people row for time instead of distance.  We’ve had some fun with the date on this one and suggested 510-meter distances on a couple of the workouts (May 10th – 5-10.  Get it? Haha.).  You can just as easily make that a 2-minute row, though.  People will get about the same number of meters.

Try the Mother’s day workout!

On all of these workouts, you should warm up well with at least 15 minutes of cardio.  That could be rowing, running, walking, cycling, etc.  Whatever you do, you want to have a good sweat going before you get into the heavier effort of the workout. For each of them you should use the undefined rest feature in your monitor if you have it.

Mother’s Day Madness 1

5 Rounds

Row 513 meters (or 2 minutes)
5 medball squat cleans
13 hollow rocks (or the sit-up of your choice)

Mother’s Day Madness 2

3-5 Rounds

Row 513 meters (or 2 minutes)
5 push-ups
13 sit-ups of your choice
5 squats
13 jumping jacks


Balls to the Walls (and Floors)

5 Rounds

2-minute Row/Ski/Run/Walk
13 KB swings
13 cleans (either with a bar or KB.  Do 6 on a side if you use a kettlebell)
13 ball slams
13 wall balls

Row a Minute!

Warm up well, with 10-20 minutes of easy rowing or other cardio.

Set your monitor for 1 minute of work and 1 minute of rest.

Row rounds of 1 minute on, rotating with 1 minute of these exercises in any order you like: jump rope, push ups, power jacks, burpees, mountain climbers, sit ups, lunges, 20′ shuttle run, box jumps.

No rest, just keep moving!




Try them and tell us which one you did and how you liked it in the comments.  Happy Mother’s Day!


Row Like an Olympian: Favorite Rowing Workouts From a London Medalist

Indoor rowing is hotter than ever! Awesome, but where do you begin if you’re just getting started with the sport?  And what about if you’re ready to ramp it up? We asked Natalie Dell O’Brien for her thoughts.  She ought to know, she was in the first boat ever to medal for the US in the women’s quad sculls event, at the London 2012 Olympic Games.  Check out her story, and some suggested rowing workouts: 


Headshot of Natalie Dell O'Brien, bronze medalist in rowing at the 2012 London Olympic Games In high school, I was athletic but uncoordinated. Aggressive and powerful but clumsy by nature, I could run the basketball court all day but missed the majority of the shots I took. During soccer, the more nimble girls could easily place the ball in the top corner of the goal while I jumped out of the way as it came whizzing by.


I started running and hitting the weight room. A strange combination, but they were simple tasks and I excelled.  Repetition and power were my strong suit. As I shipped off to college, I sought out a sport that combined the repetition of running with the power of the weight room. When I tried out for the rowing team my freshman year, it was love at first sight. Eight years later, I made the Olympic rowing team and won a bronze medal with my three boat mates.


No matter how much experience I gained in the sport, it was never easy – which is what makes rowing such an incredible, character-building exercise. There’s always a different technique to learn or a new twist on a workout to try.


Whether you’ve been on the rowing machine for years or are giving it a shot for the first time, don’t be afraid to try something new. Here are a few rowing workout plans to get you started but before attempting, make sure you check with an instructor (preferably a certified instructor) on the correct rowing technique. This is a must!


1)    2×20 “steady state” at 20-22 strokes per minute, 5 minutes rest:  While training with the national team, most of our time was spent building our base fitness. This involved a lot of long, steady workouts on the rowing machine. These types of workouts, while not “all out,” strengthen your core muscles and increase your fitness. Stay at a low stroke rate and focus on your technique and breathing. How hard should you go? Easy enough that you can talk to your workout buddy if you need to, but hard enough that you’re breathing heavy in between your words. If you’re not ready for a full 40-minute workout on the rower, no problem. Just work your way up by starting with 2×10 minutes or 2×15 minutes.


2)    1 minute on, 1 minute off x 15, at 26 strokes per minute: After warming up for 10-15 minutes, start off by doing the first 2 or 3 minutes at a 24, working up to a 26 by the fourth minute. The minute “on” should be at 80% of your maximum effort (so, make sure you’re not going 100% max effort). The purpose of this workout is to get comfortable with going harder without losing your technique. Feeling ready for a bigger challenge? Add on a second set of 15 minutes, after taking 5 minutes rest after the first set.


3)    4×1,500 meters, starting at a 24 and increasing 2 strokes per minute every 500 meters, 5 minutes rest: You’ve had a few steady state workouts under your belt, now you’re ready to bump that heart rate up! This one will do the trick. After a 10-15 minute warm-up, set the monitor for 1,500 meters and start out at 24 strokes per minute. When you cross the 1,000-meter mark, ease your stroke rating up to 26 strokes per minute. And as you come into the last 500 meters, give it another bump to 28. The key? Pacing and technique. As your stroke rating comes up – along with your heart rate – stay focused on maintaining your technique. Don’t forget to record your time so that you can monitor your progress next time!



Remember, always keep an eye on your technique as you introduce harder and harder workouts. Challenge yourself to focus on what your body does, even as your heart rate climbs higher through the workout.  Ready to row? Grab a friend and head down to the studio, boathouse or gym!


Natalie Dell O’Brien is a former national team member and competed on the 2010, 2011 and 2012 USA Rowing Teams. She and her teammates won a bronze medal in the women’s quad sculls at the London 2012 Olympic Games.


Happily retired from elite athletics, Natalie now lives in San Francisco with her husband Conor and is a public speaker and social marketing strategist in the tech industry in Silicon Valley. You can follower her on Twitter at NatalieDellOB.


Try these, and then let us know your favorites.  Got a favorite workout you’d like to share?  Post it in the comments!  Want more rowing workouts?  We’ve got those too!  And don’t miss Natalie’s Ted Talk about the value of losing.  Great stuff! 


Rowing Recovery Workout – Burn Fat, Get Back on Track

Updated June 22, 2018


Have you been struggling to get into a fitness routine? Get back on track with indoor rowing with these recovery workouts from UCanRow2. #rowingmachineworkout #indoorrowing


How do you get back on the rowing machine after a time off?  Easing into it will allow you to do some rowing recovery.  If you’re a regular reader you know that many of our indoor rower workouts involve getting on and off the Concept2 rowing machine or SkiErg.  The idea is to give you a high-intensity workout that will build strength and burn as much fat as possible in the most efficient amount of time.


As The New York Times has noted, intensity is a critical component of an effective workout.  Not to mention lots of other benefits research has found from high-intensity training: reduced appetite, better stress management, possibly even a longer life span.


And if it takes less time you’re more likely to be able to do it consistently, right?


True, one would hope.  But we all have times during the year where we can stray from an otherwise stellar fitness program.  Vacation, the Holidays, a busy time at work, summer at home with the kids, can all move fitness to the back burner temporarily.  Hey, it happens to the best of us!  Just get back on the rowing machine as soon as you can and you’ll be back up to speed in no time.


Read on for a couple of rowing recovery workouts that will help you get there.


How to Get Back On the Rowing Track


Before you even get back on the erg, take your fitness “temperature.”  Have you put on a few pounds or feel like you’ve lost strength?  How’s your energy?  Are you raring to go or would you rather crawl back into bed?  You’ll be able to tell in your first 10-15 minutes of an erg warmup if you’re going to be able to hit your rowing workout hard post-break (or any day, for that matter).


Group rowing instructors, this is an important step for you to take every time your students come to class.  Ask them how they’re feeling, and be ready to dial it back if need be.  Maybe your energy and enthusiasm will be all they need to get through, but you need to also watch for signs that the intense workout you’d planned is too much today.  If your students’ mood and energy level isn’t picking up as you go through your warmup, for example, that’s a dead giveaway that today’s not the day for high-intensity intervals.


If you feel like the tortoise, start with a low-and-slow steady-state row.  Keep it to 20-30 minutes and go at a conversational pace where you’re sweating but can keep up a conversation.  22-24 strokes per minute, no higher.


Side bonus: Slow rowing is a great time to practice technique.  Do rowing drills like the pick drill as part of your practice, or try rowing with your feet out of the straps.


If you find you’re feeling good and want to go a little harder at the end go ahead, but consider this permission to be done.  It’s OK if you’re not always in overdrive!  Pat yourself on the back for having moved and get yourself revved up for the next workout.


Drills for a More Fluid, Powerful Rowing Stroke from UCanRow2


If you feel more like the hare, try the Holiday Recovery Row below.  Longer, with more opportunities for effort, but still in the general mode of going lower and longer than you would in a high-intensity workout.


NOTE: This workout assumes that you were able to row longer distances before your break.  If the longest row you’ve ever done is 5000m, coming back from a break isn’t the time to try your first 10k, no matter how slow you go.



Row for 20-30 minutes at a stroke rating no higher than 24 strokes per minute.  Your goal is to stay at a conversational pace, where you’re sweating but can keep up a conversation the whole time.  Throw in some rowing drills if you like.  The pick drill, pause drill, and rowing with your feet out of the straps are all good choices for working your technique, but leave the sprint intervals and Power 10s for another day.



Row, SkiErg or a combination for a total of 8000-10000m (24 spm on the row and a comfortable but challenging pace on the SkiErg). Add 10 hard strokes at 26 spm every four minutes.

10 pushups (or more)
1 min. plank core hold

Stretch and DONE!

If you need help with any of this, find a certified indoor rowing instructor near you, or get in touch with us.  Don’t see an instructor near you?  Maybe it’s time for you to get certified, or take our certification course to ramp up your own rowing.

Did you try one of these workouts?  How did you do?  Share your results – or questions about the workouts – in the comments.


Want more workouts like this?

Download our FREE workout set #GetFlywheelFit.  11 workouts you can do in 25 minutes or less.