Rowing Machine: How Fast Should You Row?

[@trainingtall]

Very pleased to announce the release of my new eBook, 'Row Your Fat Off!'. If you have just began using the rowing machine or recently purchased a machine for yourself, THIS is the ultimate guide to get you started in the right direction towards your fat loss goals! You can check it out from the link in the description box above! THANK YOU for all of your support!!

[@drumsnbass]

It would be nice if, like a Kindle book, we could see a preview or 1st chapter.

[@karolinamaria2648]

¹1¹

[@pimpnetcrew4916]

Thanks for the videos. I've lost 37 pounds since September. For the first three months I was doing elliptical. All the machines were full so I went in a rowing machine. Of course I was doing it wrong until I watched your videos. I row 20 mins a day before my weights for the past month. It has done wonders for me. It's built my arms, back and core. Absolutely fantastic feeling. Thanks.

[@trainingtall]

That is INCREDIBLE! Such hard work and dedication... way to go! You are an inspiration. Happy to have been a part of your journey. Keep up the amazing work!

[@ethancleland4203]

If it has built your arms your rowing wrong

[@KrisVic91]

Didnt build your legs?

[@Hunt3rseeker]

@@ethancleland4203 Rowing works on the biceps.

[@ethancleland4203]

@@Hunt3rseeker no it doesn't he should be using his legs to drive not his arms his arms only account for 10% of the stroke

[@StarbucksBob]

best youtube row machine explanations period.

[@trainingtall]

Thanks, Win! I appreciate it!

[@blevyzgos]

Agree

[@mstang61]

I've had my row machine for a year. I Never looked at the stroke rate and just went a fast as I could. Today after watching your video, and doing 20min at a SM of 16 I'm drenched. I have never sweated so much before. And distance was further an time was faster. Wow.

[@SatoruBob]

Started rowing for the first time last week. Bought myself a WaterRower and got to work. Began with 30 minutes, split 2.01/500mtr and 28 strokes per minute. Now I realize that wasn't very good at all (the strokes per minute). Thanks to this explanation I can work on my efficiency. Can't wait to try it out tomorrow. Thanks mate!

[@trainingtall]

Awesome, Bob! It's a learning process for sure! You got this!

[@LanceCampeau]

I often use the Stroke Power Index calculation to help gauge my stroke efficiency. SPI is easy to calculate (average watts divided by average stroke rate*). Anything over 10 is considered good... for example... 1:38 @ 24 SPM... 371.9 watts / 24 SPM = SPI 15.49 (very high) 1:53 @ 16 SPM.... 242.6 watts / 16 SPM = SPI 15.16 (very high) 2:05 @ 30 SPM... 179.2 watts / 30 SPM = SPI 5.97 (medium to low) *It must be noted that the SPI measurement is really only useful if you maintain a CONSISTENT stroke rate during your piece. (I.E. no sprinting at the end, as this will significantly skew the final measurement).

[@trainingtall]

An interesting take! I like the idea - however, I do not think that this takes into account the size of the person rowing. Someone like me, 6'8 220 lbs, will ALWAYS out-power even the fittest guy that is 5'8" 140 lbs!

[@LanceCampeau]

@@trainingtall That's is true... but I don't use it as a comparison metric between different rowers... I use it as a performance bench-mark tool by applying this simple calculation to my entire training log. This method allows for rapid comparison of my efficiency from session to session ... 7500m for a 30r20 compared to 7800m for a 30r27... first session is SPI 10.12 and the second, while burning more calories and producing more meters, is significantly less efficient with an SPI 8.45.

[@billhoover2830]

Thank you Austin! I've been rowing on a Concept2 in the gym for years, and for the last 6 at home on a Concept2 Dynamic. For my 68th birthday this year I've acquired an Oarboard for my inflatable SUP and CAN'T WAIT to row on the waters of Lake Washington where the Boys In The Boat trained many years ago. It will be my first time rowing on water! I'm pumped! Keep up the great work training us how to row correctly. I'll put the lessons into practice very soon!

[@trainingtall]

How exciting, Bill! Happy late birthday to you! I hope it goes well for you! I will keep doing my best as long as you keep doing your best, too!

[@joliemoyes5423]

I am a 51 y.o. Woman, 5’5” and 175 lbs. I have watched many of your videos on technique and bought my Model D machine last month. I put in my first 20 minute workout this morning by just sitting down and getting started. Before even knowing how to read the monitor I wrote down all my numbers. I was just lost, so I ordered your book. My split is 4:01/500m and SPM is 17, but only understood after reading your book. This book will save me! Thanks!

[@trainingtall]

YAY!! Jojo that makes me so so happy to hear!! I think that you are off to an amazing start and now it is your job to be as consistent as you can! I think the workouts in the book will really really help you out and allow you to get the most out of your new Model D! Happy to help in any way I can! Have an amazing day!

[@tomdechristopher7899]

Great video. As a new rower, this is the type of instruction I've been looking for, an efficient quality workout. Just watched the no straps video as well. You've given me lots to work on. Thanks brother.

[@trainingtall]

Really hope it helps! Thanks for watching, Tom! Best of luck to ya!

[@tomdechristopher7899]

@@trainingtall After 1 week, you've helped a lot. Thanks for the vids and keep them coming

[@LP-sp4sf]

Thanks!

[@kristinjohnson4465]

I really appreciate your down-to-earth, generous and approachable manner of presentation. Very helpful

[@trainingtall]

Thank you for the kind words, Kristin! I am glad you have found some useful information in the videos!

[@TMZMOM]

I started rowing Nov 18 2022. I feel so much better. And stronger! I can tell I’ve lost weight. 6 days a week. 20 - 30 minutes depending. Thanks!

[@emilymcnees7045]

I started going to the gym a few weeks ago. The rowing machine is my favorite. I've been working on building up both distance and resistance. The changes in my body are already apparent!

[@Ofageover50]

I tried a Concept 2 rower at my Stepson's house and realized how much of a full workout it gave me, although that was before I watched any videos on proper technique,. I'm getting my Concept 2 delivered tomorrow, looking forward to putting into practice what your show here.

[@trainingtall]

That is really exciting to hear!! I hope the rowing goes well for you. Stay tuned for lots of new rowing videos coming out 2019 along with my first eBook about rowing for fat loss!

[@no_funeral]

Excellent video. Slowing down my stroke helped me to focus on form and understand how much power I was using. I get much more of a workout now instead of counting down the distance I have left to go.

[@trainingtall]

Nice, J C! That is great to hear. Efficiency is key and it sounds like you're getting the hang of it!

[@julietturner4915]

I love this guy, his videos are short and to the point.

[@trainingtall]

Thanks Juliet :)

[@kathrynplummer867]

This is crazy. I saw your tall tiktok and I had stayed about your scenes being similar to Elf. THEN I find your channel as I’m working on improving my rowing abilities

[@trainingtall]

HAHA no way!! So funny! Yes, here I am again, HI! :)

[@PittsburghAfterDark]

I just started rowing and am so used to KZbin videos being blah blah blah for 28 minutes and giving up finding useful information in that long a video. You have taught me about stroke pace, efficiency and what the “real water” number should be (115-125). So frankly I learned more from watching 3 of your videos than a sit down with a live trainer trying to explain rowing machines to me. Of course, you’re an expert, they’re a generalist. However you’re the best at what you’re doing that has shown up on my searches.

[@trainingtall]

Wow! Thank you for such a kind comment. Really glad that these videos have been handy and useful for you! Best of luck to you and your rowing!

[@MoLewis57]

I'm a recreational runner who turns 49 next month. About 2 months ago, I got a nagging injury in the side of my hip that still has not healed enough to allow me to do the type of runs I like to do. Desperate to get some cardio, I bought a Concept2 and tried it out for the first time on 12/5/18. I did a pair of 2Ks at 9:56 and 9:48 that night. I googled what a good time was and found that college rowers do 6:30 and under. With Father Time working against me, I figured a 6:30 would never be in my future, but I decided that my long-term goal would be an 8 minute 2K time. I figured it might take me years to get there, but after watching a few of your videos to learn better technique, I've improved enough over the past 2 weeks to do a 8:31 2K tonight ( 12/19/18 ). Now I realize that I might me able to get to a 8 minute 2K much sooner than I thought ( I was able to do the first split tonight in 1:58, and didn't feel tired in the cardio-sense, but I started to feel a lot of muscle fatigue. I'm hoping more training to get my muscles used to the rowing motion should fix that really fast ). Now, my long-term goal is a 7 minute 2K. I don't think I got much stronger or gained more endurance in only 2 weeks, so I think most of my improvement is from better technique, and I learned to improve my technique from watching just a few of you videos, particularly this one. Thanks for putting these videos out there. I plan to watch many more of them to keep improving going forward.

[@trainingtall]

Thank you so much for sharing... this is truly inspirational and EXACTLY what I try to help individuals with. Appreciate you being humble to learn and focus on improving technique - and it looks like it is paying off big time! Rock on, man... keep up the great work!

[@Jez1963UK]

The other important consideration is your weight. I'm 55 (nearly 56) and my issue is aerobic fitness. My 2k time is currently 8m17s (when I tried a couple of months ago) and my goal for 2019 is to get to 7m50s. My technique is very good but I'm around 77kgs (5'9") and okay strength I'd say. How much to you weigh ?

[@romandick1367]

I just started rowing on a machine a few months ago and your explanations are so useful for me. Great effort, please keep on making those awesome guides 😅💪

[@trainingtall]

Thank you, Roman! Much appreciated! Keep up the great work!

[@hankhm1]

Great video. Been doing it all wrong. Can't get under 2.0 in splits so have something to work for but I am 71 and not so fit I've always thought that baffle at 6 and stroke rate at 26. So will try 16 at hardest I can force. Thanks.

[@trainingtall]

Keep up the great work, Hank!

[@sytoronto1830]

After reading numerous blogs and q&a im glad I found your video. The rest made me felt bad. I started rowing for just health reasons and because of winter. Have a toddler at home and can’t go to gym as no one can look after her. I’m glad I got an indoor rowing machine. I have been using it for a week and I’m in love. I average 17 strokes per minute on a higher setting 6-8 or 20 on a lighter setting 2-4. I start sweating around the 7 minute mark. I like it because my heart rate is up but I don’t feel like giving up. It’s easy on the body. I focus on form to make sure I get the benefit of that. Thank you for the video. It made me feel hopeful and a lot better!

[@trainingtall]

Sounds like you are doing everything correctly, Sy! :) Keep up the great work!

[@richman360]

Rowing changed my life, and it was your video that introduced me too it. Thanks like really thanks.

[@oldgreen100]

Decided to get into rowing. Pretty excited and happy I stumbled on your channel. Can't wait until the next workout to try this.

[@johnbouttell5827]

Thanks Austin, that was very helpful. It's midnight here in the Peak District. I'm going to try your test tomorrow. I'll report back with my results in about 15 hours time. Cheers.

[@trainingtall]

Right on, John!

[@richardromero8262]

I joined new gym and I never seen or heard of a rowing machine and not people at the gym used it so when went to ask around what are the correct techniques and motions no one could get me a straight answer so what do I do I go to KZbin and your videos are by far the most informative and helpful I've seen keep up the great work man

[@sharonneely9433]

Will definitely give this a try. I usually row to incorporate HIIT into my workout.

[@chrisegan4687]

Great video, I row a lot at our gym and most people think I am slow because I work on technique, until they see the results.Perfect practice makes perfect rowing.

[@trainingtall]

Nice, Chris! You've got the right mentality to find success in rowing. Keep up the great work!

[@jimmyprice583]

Thank you for making the distinction between concepts. I have spent far too much time relating higher strokes per minute and more benefits or efficiency. I imagine I will see more results by doing this more precisely after this video. You explained this better than the folks at Concept 2 ever have, when I have called them.

[@trainingtall]

Thanks a lot, Jimmy! Let me know how things go! I am glad the video could help clarify the concept!

[@shelbyb4089]

Your videos have totally transformed my rowing form and I couldn’t be more thankful!

[@Davyfb75]

Well at 88 years old with 15 years on the water and 35 years of rowing on a machine I have to my surprise learnt a lot from your videos. To be honest I was only looking because some of the instructors at my gym are so clueless and I see young people dancing the oar over their knees etc.

[@trainingtall]

Well thank you, David! That is quite the compliment! I am glad you've been able to add some insight into your wealth of rowing know-how! Keep up the great work!

[@misein1]

I have been rowing on the concept 2 for years. What i like about your videos are 1) I usually learn something new, like your one on the force/power curve but also 2) your videos motivate me. I like doing 3 sets of 5500 meters with a 10 min break.( i don't know why the 5500 but oh well ) and what I have found is that the PACE BOAT keeps me honest. I will put like 2:20/500 meters and as long as I beat the pace boat I know it was a good work out. I like using EXCEL to log in time, distance, 500m split and calories. Keep the vids coming.

[@PinkyDawn]

I just started rowing a month ago. Love it! Thank you for your videos, very informative 👍

[@TheLg1985]

I worked with a trainer a few years ago who wanted me to to a 500m in 2:30, 1000m under 5, etc.... back then I couldnt. Now I can do a 500m in 2:15 or less. Lately I've been trying to build endurance and row atleast 2k at a time. I can do 2k under 9:30, BUT after watching some of these I'm wondering how efficient I'm being! I will definitely be going "slower" in my next few rowing sessions to see what I can learn! On a side note, I hated rowing when I started. I absolutely love it now. One of the best full body workouts! I use it to warm up, throw in between some weight sets for HIIT, and to cool off.

[@trainingtall]

Thanks you so much for sharing your story! That is incredible progress and you should be proud!! Well done! And keep up the great work!

[@TheLg1985]

@@trainingtall thank you! I intend to.

[@xwing788]

Hey man ....new to rowing... settled on a quality water rower, watched loads of guys but subscribed to you ....some absolutely brilliant tips coming from you ,I had a cheap rower and I was just aimlessly rowing like a bobble head ,now I have mastered the stroke rate and posture thanks to your videos and help, moving on next week to your fat loss week progression, rowing properly is the perfect addition to my kettlebell alternate days.Thank you 👍

[@xwing788]

I'm going to look for your e book right now 👍

[@mirnamarinoduarte7309]

Hi you! 🙂 I'm brazilian and I'm about to start to row to burn fat! Your videos are so pleasant and didatictical. Thank you!

[@trainingtall]

Hi Mirna! :) Thank you for reaching out to say hi! You are very kind. Thank you!

[@richardkramer6011]

thanks Austin from the Netherlands i realy get better results from your videos and train much easyar

[@trainingtall]

Greetings!! Thanks for the nice words, Richard! Good luck to you and your training!

[@pherylihy58]

Thanks for these videos. I just purchased a concept machine and cannot wait to use it.

[@trainingtall]

Awesome, Pat! Hope you like it!

[@DavidBentleyMiller]

Really great explanation! This can be a tough concept to teach participants in a group fitness rowing class, some people refuse to believe. 🤷‍♂️

[@trainingtall]

Absolutely! Something I struggle with teaching every day! But eventually it seems to click. Thanks for watching!

[@Matty-fl2tu]

Best rowing videos on KZbin, I have been rowing a fair few years i was using concept and doing alot of vigorous racing on it, but the resistance became abit easier so I decided to get a body max and the level 1 resistance is like a level 5 on the concept and it has 16 levels which is fantastic and from switching machines I find the body max on a higher resistance level just moderately rowing is far more beneficial then the vigorous speed runs, I also find you can really connect with each stroke when your not so focused on a time scale and it feels great!

[@trainingtall]

Thanks a lot Matt! Means a lot! And awesome.. I'll have to check it out!

[@johnbouttell5827]

My first try at a low speed: 10 mins, 15 spm, 3:11 split, 1575, setting 1. Perceived effort: medium.

[@trainingtall]

There we go! Now, try with the same effort each stroke, but take your stroke rate up and see how you do!

[@martyokeefe2707]

Just started, rowing and I love it! Thanks for the clear instruction. I’m 61 yrs old in good health but tired of the treadmill and wonder, how often I should row?

[@paulthorade6977]

I'm 59 and I lift 3 days a week and row 4-5 days a week anywhere from 20-30 minutes each session.

[@erinkourelis7430]

Set up was easy. Easy to assemble. We use this with our app that we have and it works great. Would highly recommend

[@GeoffGrant2010]

Very helpful! I’m new here, just got your book. I already feel like I understand it better. I just jumped on before, now I think I have to start over. Geoff

[@em-rg3xf]

I'm new to rowing and not the fittest, and I've watched lots different tutors, and your videos are by far the best, most informative and most importantly, most positively constructive videos. Always makes me want to try to do better. And I think its working. Thank you.

[@trainingtall]

Wow thank you, Emmet! I really appreciate that. I do my best and hope that it can have a positive influence on some. So thank you very much!! Good luck to you and keep up your hard work!

[@CloverPickingHarp]

Absolute beginner here (Id actually like to try crew right by me in Boston), jumped on the row machine and just thought there has to be some technique or approach to this. BAM same day this vid pops up.

[@trainingtall]

Hopefully the rowing is going well for you, Clover!

[@lawrencebraul9722]

This was useful. Thank you. I row at 22-24 spm and have wondered about training at 26-27 spm. It feels like a sprint and quite different. I like the rythm of the higher rate but only for the last minute or 2 of a longer workout. I want to work on power so will stick to the lower rates.

[@trainingtall]

You've got the right idea... if your stroke rate increases, you should be translating an increase in power! And adding power at lower stroke rates will help you maintain "sprint pace" at lower rates! Keep up the great work!

[@charlesrestivo870]

Great video I'm been doing 2 a days 2000 each and enjoying it .Meanwhile another channel says I should only row twice a week .I'm rowing 6 days a week .

[@dominicrivera4300]

lol I enjoy how clearly you explain and talk every detail!

[@robertbocking2720]

Hi just bought my concept 2 rower, thanks for the tips and help, only started rowing because in 2019 I broke my neck in a cycle event, but made full recovery, keeping away from bikes for now and I needed something to loose the 3 stone I gained while in rehab, at moment doing 2 x2000 every 4 days and one 5000, I tried a 500 sprint felt sick will work up to that and thanks again for the videos 🥵

[@trainingtall]

I'm glad you've made a full recovery! And glad you like the videos!

[@n8club]

Hello sportsman. Your videos are spot on. Which rowing machine do you recommend? I'm 192 cm, 95 kg, 69 years old and I agree with Winston Churchill: No sports! I would prefer a hybrid machine, or high resistance with low background noise. Greetings from Germany.

[@magikchristian]

Great stuff man. Just tried the 2:1 ratio of two second forward, focusing on slow arms extending, knee flexion hip flexion (in that order) then 1 second DRIVE back... so much harder than just going balls out at 29-32 strokes a minute. Did that concentrating on ratio for an hour and I am BBQ'd :)

[@trainingtall]

Rock on!! Super glad you could apply the concepts to a workout. Sounds like you did EXACTLY what you needed to do to help you develop your rowing efficiency! Way to go and keep up the great work!!

[@LakesBeerMile]

Thanks Austin. I'm training for my first season of rowing. Videos like this are super helpful.

[@trainingtall]

Awesome! I look forward to hearing how the spring season goes for you! Be sure to let me know!

[@garrettrice7598]

Thanks for the video I am having a tough time going lower than 20spm. When I row like example 2 I don't feel very connect to the machine. I am loving the fat loss though.

[@Breadbored.]

Great explanation. I just got myself a rowing machine to use during the winter months when I can't get out kayaking or running. It really seems more engaging than my old treadmill, and different enough from kayaking that I can enjoy perfecting my form and technique. You earned my subscription for sure!

[@trainingtall]

Thanks so much for watching! Glad you liked the video!

[@revvvrand]

Thanks so much for your advice! I weigh 150 and jumped on a rower for the first time in years and did a 1k in 3:46 and I never do cardio. I now am looking for a training program to get as fast as possible. @TrainingTall

[@trainingtall]

Very nice, revvrand! Not bad for your first time! Since you are still a beginner, your best bet is going to be working on your aerobic base which you can do by doing workouts such as 20 minute sets with 2-3 minutes of rest in between each set!

[@revvvrand]

@@trainingtall Thanks Austin! I forgot to mention I am a former elite triathlete and a 4:39 mile runner. I was also in the Marines and have done pullups competively (37 max dead hang) for the last 15 years. I really feel an American or WR is within my reach given enough time. I'm desperately looking for a year long training plan to follow to get serious after it. I also am full vegan like yourself!

[@Jez1963UK]

@@revvvrand Super impressive! How old are you ? A world record could be sub 6 minutes, I think it's currently around 5m 38s if I remember correctly.

[@Officialcg79]

Just found you as I just started my gym progress and started on the row machine and I think you're awesome! I'm so glad to have found your channel. Thank you!

[@trainingtall]

How awesome! That is great to hear! Definitely keep me updated on your progress. Keep up the great work and keep consistent!

[@Officialcg79]

@@trainingtall the guy at my gym (work) told me that I'm supposed to keep my nice slightly up when I reach all the way back. Your knees are flat. I don't think he k is as much as you do.

[@stevemitchell2963]

The best explanation I have seen. Will work on this tomorrow

[@trainingtall]

Thanks, Steve! Let me know how it goes!

[@systems_engineer]

No idea if Google or you put the captions on your videos but they are super useful when stealth watching in class.

[@trainingtall]

That must be the work of Google. Glad you enjoy watching the vids in class haha

[@miguelcosta6837]

This is a master class! New to rowing and really relate with this - I was doing #2

[@WhereTheBASShasNoName]

Hey Austin, just discovered your channel. I have struggled with knee pain for several years. I play basketball. For me, I’m trying to keep the speed fairly steady to avoid pain and keep the resistance somewhere in the middle.

[@christopherlennon]

Yeah the knee pain kills my rhythm also

[@trainingtall]

I saw your comment on my other video - thanks for sharing your insight man! I think you're gonna help a lot of tall guys!

[@doxasnob8137]

Thanks for a great explanation, going step by step. On unclear parts, it is clarified if I go back, you cover the material really well. I have gotten excited to get on the rowing machine again! (I just wish I could read while rowing)!

[@trainingtall]

Awesome, Andrew!! That is awesome to hear! Let me know how your rowing goes over these next few days/weeks!

[@RichardDurham]

20 S/m, with good form, is harder than it seems. Took 10 minutes before I could be consistent, then another 10 minutes trying to increase the effort without going faster or using bad form. Definitely a useful drill. Thank you.

[@trainingtall]

Way to build the discipline necessary, Rich. Seriously man that is tough to do at first but you are figuring it out! Keep up the great work!

[@robertc7072]

This is so useful. I've been slowing down my strokes but making sure I get the most out of each stroke and I feel the difference. I see so many people shorten their stroke and go as fast as possible and are done in 10 minutes. I average 40 minutes going at a steady slower pace and still feel tired at the end. Greta videos brother. you really go me into rowing it;s my main fitness activity at the age of 53! One question though...after 20 minutes my butt gets sore from those seats. Any ideas how to make it more comfortable so I can last longer on the machine lol

[@trainingtall]

You've got the right idea, Robert! Great to hear you applying the tactics. As far as your but issue, look up my video - "Rowing Machines Hurt Your Butt"

[@daniellenardone9805]

this was awesome explanation of stroke rate vs. how 'fast' you are going! there is a lot of row junk out there but you are NOT one of them! great form! thank you. i look forward to checking out more video posts!

[@trainingtall]

Thank you so much, Danielle! That truly means a lot! More great videos to come :)

[@Pughhead]

4:35 Should your legs start to bend at the same time that your torso comes forward in the stroke? Aren't you supposed to move your upper body forward first?

[@iphoneusdsd]

so good and informative and Im trying to get better at rowing since im getting in shape agian

[@rossspokes5119]

I have the exact rowing machine, have done for 8 plus years. I do 35 to 38 strokes per minutes. I usually do 6000 mts in 35 minutes Very connected to my machine. I have a very smooth action. I usually burn around 248 to 256 Kcal in that 35 minute workout. And by the way, I row everyday along with my Treadmill workout and some light weights. Best machine EVER.

[@NYR511]

Just got a rower for my place and had to watch your vids! Great job and thanks!

[@trainingtall]

Awesome to hear, Jim! Thanks for giving these a watch! I hope you enjoy your time with your rower.

[@muffeCx]

Thank you so much for all this info you're giving out! I've just started getting interested in the rowing machine, but didn't quite get the hang of it at first. But by watching your videoes, I now don't set the resistance automatically up to 10 and row really fast and think it will give me the best workout. I go much lower but use the time to get proper technique and I still get hella exhausted. And I'm really falling for this type of workout! Keep up the good work Austin!

[@trainingtall]

Hey muffeCx! Hearing things like what you just said really makes what I do feel worthwhile! Really happy to hear you've made some great changes and improvements. I think that shows a lot about your personality and drive to succeed! I will keep doing what I can, but you keep doing what you're doing, too! With your kind of attitude, there is no stopping you from achieving greatness!

[@YoungStuart101]

Another good point, well made. Thanks Austin. I realised the same recently by watching the 500 split times and ignoring the stroke rate = more distance covered and k-knackered afterward 30 mins! :-)

[@trainingtall]

Good stuff, Stuart! Way to apply it!!

[@denisefinch3297]

Hi Austin. I just found your channel. Thanks for all the rowing tips. I’m new to rowing, I just started rowing at Orange Theory a couple of months ago. It’s hard to practice good form there because the class is going so quickly through different exercises, but I am trying. What I have problems with are knowing how close to keep my elbows to my torso. I’d love to see a video with a short clip from the front of the machine instead of the side. I also am trying to figure out how far back to lean to engage my abs. And last (for now), is trying to keep my back straight or how straight to keep it. At first I was hunching over my knees and I always felt soreness in my upper middle back after class. I saw in one of the comments that you’re vegan. Awesome! I’m vegan 5 years, vegetarian for 15 years before that 😃

[@trainingtall]

Hi, Denise! How awesome! Where do you go to Orange Theory at? I am an Orange Theory trainer myself! The classes do go very quickly and it is hard to focus on technique improvements. I recommend you check out some of the other rowing videos I have on my channel - I show a lot of different camera angles and go over a ton of different technique cues to help you get the most out of your rowing! And yes! I am vegan and it has been the best decision I have ever made! You rock for being vegan as well! I look forward to hearing about your improvements in fitness and especially with rowing :)

[@denisefinch3297]

Training Tall Hi, I go to the Orange Theory in North Brunswick, NJ. I love it! I actually tried one of your techniques today and really felt a difference with my legs! I watched a few more of your videos and they helped answer some of my questions about form. Now I have to practice, practice, practice. Thanks again for the tips.

[@Fernando-jy6gq]

These videos are a godsend. Get this man sponsored.

[@burttwomey]

Looking into purchasing a rower and your videos are super helpful. Man, I have a lot to learn!

[@trainingtall]

There is A LOT to learn about rowing that's for sure! Stay tuned for the new year where I will be releasing an eBook on rowing for fat loss as well as many more instructional rowing videos to come!

[@sakly]

A new concept2 Rower is on the way. I watched some of your videos - very informative (even for someone who is not new to rowing, but has no regular experience with it). All explanations make sense and this is exactly how I planned to build up starting from tomorrow 😎

[@marcolson4493]

Start monday, q? On the metering system? The electronics? What does they mean. I will be at the Kroc center in Salem Oregon.

[@ljproduction21]

Great video! Thanks for sharing your knowledge.

[@trainingtall]

Happy to!

[@chriscleary3850]

Thank you for this video, this is something I had never thought of before. I haven't used the rowing machine much before but this should help me going forward.

[@trainingtall]

Awesome, Chris! Glad you got something out of the video! Good luck on your fitness journey!

[@Peterkramer929]

Never thought about cadence and just let my body decide what feels best. Around 30 when rowing relaxed and 40 when I want to race. I'll try a lower cadence however.

[@trainingtall]

I would try a lower cadence and focus on more POWER per stroke!

[@stelanxanthi]

The general rule ( my rule 😂) says that IF you want row for cardio about 20plus min (30-60 min normally) anything between 26-28 is ok. Y can be more aggressive if y have splits or if y have intervals and have something between 16-22.... Hard and heavy pulls but not 4 long time. My normally tempo is for one hour cardio 15.000 meters 1,58 split with 32 s/m and something around 140-165bps per min heart rate. Nice hard cardio and next day rest. For 30min hard cardio I prefer 28 s/m and something around 1,52 split....This routine gives normally 8000meters hard man maker job For relax days front TV and 30 min cardio I prefer 7,5 km with 26 s/m 1,59-2,01 split. The 15-18 s/m is ok but ONLY if y row for less than 5 mins and maybe for a couple of times.Interval days. With anything around 1,30-1,40 split y must be Superman for keep your hands on boom more than 5 mins.

[@Ratatosk80]

Going to try rowing at a very slow strokerate on my next workout. I am used to just go up and down same speed. What seems tricky to me is how to do the breathing if you go say 1 second drive, 2 second recovery? Guess I'll just have to see how it goes.

[@a0um]

How did it go?

[@Ratatosk80]

@@a0um Don't remember that particular workout but probably went well. Had great development in rowing. Improved my technique a lot and breathing wasn't an issue. Sadly though I had to stop rowing. Ended up with a problematic injury which has been hell. Hopefully I can make a comeback and start rowing again. Been doing cycling instead of rowing since the injury but much prefer rowing.

[@TortugaPH]

I think this most helpful rowing video.

[@trainingtall]

Thank you very much!!

[@bober1019]

not sure if tbis video applies to rowers in general. Like water rowers for example, in my eyes they are better. they simply are true rowing machines where the intensity at which you pull, determine the difficulty/energy spent in the pull. that's the whole idea of why exercising with/in water is so beneficial.

[@sebastianrios6050]

Is it possible to post a 30 minute Row Workout session ? Or 25 min

[@trainingtall]

Potentially! I'll try to make it happen!

[@Schneidogg]

Great video Austin. I’ve been focused on SPM rather than efficiency.

[@trainingtall]

Efficiency is key! You can row hard at ANY stroke rate!

[@nickjonesCSM]

Nice video, in short technique is everything. Get your technique right and then you can build on all the other factors.

[@trainingtall]

You hit the nail on the head. That's the way to do it!

[@nickjonesCSM]

Training Tall Late last year our Senior Masters Coach took us all back to basics. Its a squad that was already extremely competitive and successful. But It’s helped enormously, breaking down the stroke before every erg session ingrains technique and eliminates bad habits.

[@sharonodle-lestage1082]

Love your videos!! Can you do a video incorporating a list of rowing terms and define them? As "catch"

[@trainingtall]

That is SUCH a great idea! I will do that! I also cover rowing lingo in my upcoming eBook - stay tuned!

[@sharonodle-lestage1082]

Thanks for getting back!! I'll look out for them

[@ariyesh]

greatly appreciate this speed info. the handful of videos i watched before this one didn't mention it.. thanks!

[@trainingtall]

You're welcome! Thanks for watching the video - I'm glad you enjoyed it!

[@h2d127]

I row. Normally 1600 rows a session. I shift my legs in several positions. (6) how do you feel about that? Everyone I ask this don’t reply back 🙄 If you have any input please let me know. I do stationary legs I do wide legs open knees to opposite sides I do left knee up right knee out to side (vice versa) I do both knees to on side (Vice versa) My footing is normally always comfortable. 200 times (rows) per leg position (set) I’m 6’3” 190 lbs pretty lean

[@KazzArie]

It’s a challenging Q&A without factoring what a person is training for -if anything specific like sprint vs long distance. And then the df on top of that! My 10k times are significantly lower with a high df, but doing sub 5k sprints I’m faster with a low df... and both situations give me a high hr. Is it efficient? I dunno but based on my logged times it seems to work.

[@Joel-jk1kt]

Hi Austin, I've been rowing for a few years. My row style is probably closer to your #2 example than #1. A guy at the gym rows more like your #1 style or the proper method - he's older now but learned how to row I think from his time on the High School rowing team. Normally I set the resistance on level 8 and I can do a 2000 meter in about 7:30. He told me I can get a better time if I row like him - he says he sets it on a resistance of 4. So I tried his method on a resistance of 4 - but rowed harder and slower. Even though I had it on a lower resistance, it felt like a higher resistance. But I was not able to finish nearly as fast as my default style. I did not see how I could improve using his style - it seemed less efficient, I was rowing harder and finishing slower. I would commit to using his style of your #1 style if I understood better how to progress. Does being more efficient using style 1 mean that you are always pulling as hard as you can - and over time you just get better at it - resulting in more strokes per minute. Or when your using style #1 - are you trying to find the optimal balance between strength (pulling hard) and cardio (increasing number of strokes per minute)?

[@Joel-jk1kt]

I may have figured this out after watching your video on drag factor - but correct me if I'm wrong. I found a resistance level where I was comfortable with a drag factor of about 125 and then tried rowing using the #1 style - probably not perfect though. I did a 2000 meter in about the same time with fewer strokes and I was less fatigued. Anyway, rowing at a more optimal drag factor seem to make a big difference.

[@trainingtall]

Hey Joel! It's a bit hard to explain over text like this... firstly, a drag of 125 is perfect! Somewhere between 115-135 for your rows should do! Rowing resistance changes based off the PRESSURE you put behind each stroke. To optimize 2000m, it is a mixture of pressure and a relatively high stroke rate too! Different for all, but I will try to cover this in future videos!

[@residentoutdoors2303]

Excellent. Top class video. Did it from start to finish. Excellent instructions right the way through. Really enjoyed every minute.. 👍👍👍👍

[@trainingtall]

Thank you so so much! Seeing comments like this really make my day! Glad you enjoyed it!

[@MrSemperfidelis225]

Thanks for motivational videos TT. An easy way to check your rowing speed (time/500m) vs stroke rate is to select watts in the display, then row with a factor of 10 in terms of watts per stroke rate. (Works great for me but I am 80kg and male, but you get the picture). So if rowing at 20SPM the watts should be at 200W, 16SPM = 160W, 26SPM = 260W, etc. Using Ergdata app on the phone which shows watts, then having the PM5 set to time/500m is ideal. After a while you get an idea for how the time/500m should increase with a certain stroke rate.

[@trainingtall]

Thanks a lot! Wow this is some awesome insight... thanks for sharing! I'll have to check out that app you are talking about, too!

[@ballagh]

Just checking. So basically you're suggesting training with a set amount of force per stroke (constant force curve?), and then adjust speed by changing stroke rate? I'm assuming at least part of the point is to stop that thing where in upping effort the stroke rate keeps climbing but the speed unchanged, or have I missed something?

[@Venger25]

I’ve been sick for the last week or so, however I tried 16 SPM for only 6 mins just to feel how it was, was manageable and finished on a 202 watts average on resistance 5

[@amberhawke]

In one other comment, someone asked if you do weight training. Do you have any videos regarding what types of weight training exercises would be the best for rowing, or suggestions where we can find information? My 16 y.o. daughter is on the school's rowing team, and coach wants her to now start rowing a single, we are looking for suggestions as to how to get her stronger and more athletic to make her really competitive.

[@trainingtall]

I will make a video on this soon! :)

[@amberhawke]

Training Tall Cool. Thanks!

[@chrisp2876]

I'm doing a row to raise money for cancer research. I've never really rowed before, so the team leader had me do some rows for her so she could give me some feedback on my form. I did 500 M in 1:41 and that seems like it was an acceptable time, but it really taxed my cardio, and just felt very inefficient, like my high row rate was working against my rowing distance. Since this is a distance over time event, meaning each team has 2 hours to cover as much distance as possible, should I be aiming for a certain stroke rate rather than just keeping my stroke rate as high as possible? I didn't really know to track my row rate as this is all new to me, but it seemed pretty high. In the end, the amount of money raised will be the same whether our team wins or loses, but it would still be nice to win.

[@trainingtall]

I would focus on a lower stroke rate... nice and slow and controllable for 2 hours straight! It will be your best bet for maximum distance!

[@dsofe4879]

I keep seeing people at the gym dip their hands all the way down at the end of the stroke when they're coming forward, as in letting the bar almost touch their feet. It looks weird and causes the back to arch, but I've seen enough people do it that now I'm wondering whether this is a valid technique. How high/low should you keep your hands throughout the stroke?

[@trainingtall]

It is not a valid technique! That's just being lazy! You should try to keep the handle as straight "in and out" of the machine as you can.

[@dsofe4879]

@@trainingtall Thanks, that confirms what I was already suspecting.

[@grose2961]

Great video. Answers the question clearly. Thanks!!

[@trainingtall]

Thanks, G! I appreciate you watching!

[@Trooper6190]

Excellent explanation! Thank you.

[@hogey74]

Hey I've enjoyed ur vids in recent times but I got some advice in the gym yesterday that contradicts some of your technique. I was going for a 1min max on level 10 on a very similar looking air machine like that. I knocked out 302m and was pretty hammered (45m, 100kg, semi fit). A young guy came up and told me I was risking injury and explained actual rowing technique... super straight back, leaning back much more, legs apart with hands going between legs at the start. All in the legs with hard, quick pull at the end into the chest. Strong, fast return on legs for next stroke. Very different to how a machine tends to encourage. Interested in your thoughts.

[@trainingtall]

I would not recommend "hands between the legs" or "legs apart". Sounds like he has no training on proper rowing form!