Workouts
 

There are 4 types of main workouts:

Steady State Workouts

Interval Workouts

Pyramid Workouts

Platform Workouts

Always warm up before completing one of these main workouts.

Always cool down and stretch after completing one of these main workouts.

 

Click here if it is your first workout on the WaterRower.

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Other Workout Examples

(For Beginners & Intermediate Rowers)

5 Minute Pieces (download workout here)

10 Minute Pyramids (download workout here)

11 Minutes Stroke Rate Pyramid (download workout here)

30 Minutes Technique (download workout here)

20 Stroke Sets (download workout here)

(For Intermediate & Advanced Rowers)

30 Seconds light/ 30 Seconds hard rowing (download workout here)

10 build - 10 hold - 10 build (download workout here)

3 Minute Intervals (download workout here)

6 Minute Pyramid (download workout here)

1000 Meter Pieces (download workout here)

 
     
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