START WITH THE WORKOUT
Not sure which kind of rowing session you need?
Start with the broad workout guides, then move into steady training, intervals or performance testing when you know the job you want the session to do.
ROWING MACHINE WORKOUTS
Choose the session that matches the job.
Steady rows, intervals, technique work and benchmark efforts, plus practical workout structures to adapt.
Browse rowing machine workoutsBEGINNER WORKOUTS
Start short. Learn the stroke. Build from there.
Simple indoor rowing sessions for learning technique, rate and pace before adding more duration or intensity.
See beginner rowing workouts
Heart rate, UT2, Zone 2 and holding the intended intensity.
Understand the physiological guardrails first, then turn them into a steady row you can execute.
UT2 ROWING
UT2 rowing: heart rate, pace and training explained.
The complete starting point for UT2: purpose, heart rate, stroke rate, pace, duration and common mistakes.
Read the UT2 guideUT2 HEART RATE
What heart-rate range should you row at?
How HRR creates a starting range, why heart rate lags early and drifts later, and when stronger individual evidence should override a formula.
Read the UT2 heart-rate guideUT2 PACE
What pace should I row for UT2?
Why there is no universal UT2 split and how duration, heart rate and cardiovascular drift change the answer.
Read the UT2 pace guideZONE 2 VS UT2
Are Zone 2 and UT2 the same thing?
Where the ideas overlap, where naming systems diverge and why the underlying calculation matters.
Compare Zone 2 and UT2UT2 TROUBLESHOOTING
Why is my UT2 heart rate so low?
Heart-rate lag, target ranges, sensor checks and what to do before simply rowing harder.
Troubleshoot low UT2 heart rateLONG STEADY ROWS
60 minutes vs 2×30 vs 3×20.
When a long steady row should stay continuous, when a short hydration break helps, and what each restart does to the heart-rate response.
Compare steady-state formats
Work, recovery, pace and completing the set with intent.
Start with the interval structure the rower is actually trying to perform, then use the performance model where it genuinely adds value.
ROWING INTERVALS
Rowing interval training: build the complete workout.
How work duration, repetition count, recovery and target intensity interact across a rowing interval workout.
Read the interval guideHIIT ROWING
HIIT rowing workouts: hard intervals are not all the same.
Short versus long intervals, practical session structures and what rowing-specific HIIT research actually shows.
Read the HIIT rowing guide4 × 4 MINUTES
How to row 4 × 4 minute intervals.
Pacing, recovery, PM5 setup and what published rowing examples actually use.
Read the 4 × 4 guideINTERVAL PACE
What pace should I row intervals?
Why work duration, repetition count, recovery and your power-duration profile all change the target.
Read the pacing guideRECOVERY
How long should I rest between rowing intervals?
What rowing research says about restoring power, active recovery and why rest is part of the prescription.
Read the recovery guide
Benchmarks, pacing and comparing the next attempt with the right result.
Use recognised tests to measure performance, keep the protocol comparable and learn from how the effort was paced.
PERFORMANCE TESTS
How to use rowing benchmarks properly.
Why consistent test structure, machine context, rate constraints and pacing matter when you want to compare results over time.
Read the performance-testing guide2K ROWING TEST
How to pace the full 2,000 metres.
Use your own comparable result, control the opening, protect the middle and review the complete effort afterwards.
Read the 2K rowing guideABOUT THE GUIDES
Built around the questions rowers ask.
Practical guidance on workouts, pace, heart rate, training zones, intervals and performance benchmarks.