× Kinomap, Be on Track!

Beginner Build Me Up - 20 minute workout

Please sign in or sign up for a free account to watch the full length video
hh:mm:ss % Resistance Cadence Type
Your browser does not support the canvas element.
Add to favorites Favorites image

Likes image 47 Likes
Comments image 4 Comments

 Rowing Machine



United Kingdom - English


Are you new to rowing, or coming back from injury? This 20 minute RowAlong will help build up your fitness as part of my Build Me Up series.

🚣2 Minute warmup / 20 minute Row / 2:08 cool down. 🚣‍♀️

➔Guide = Row 3 minutes at 20spm (row light / row hard / row light) then 1 mins at 24spm and 1 minutes at 28spm - do this four times. 
➔Effort = 6/10, 8/10, 6/10, 7/10, 8/10 on the /10 effort scale
➔Speech = Comfortable - may be a little tougher for the 28's.

❗  This Build Me Up series of indoor rowing workouts is all about increasing the amount of time  you can manage to row for. So make sure to put in enough effort that you know you're getting a workout - but not so much that you're left gasping for air, lying on the floor, and too sore to come back the next day ❗

The addition to this row is the middle 20spm chunk. You row the first 20spm minute at a normal 6/10 effort. Then the next one, I want you to hold the stroke rate, but really increase the power from your legs. Then, back to 6/10 for the next minute, before then increasing to 24 and 28spm. 

And remember, if you're unsure about holding stroke rates, just follow me. Drive when I drive, recover when I recover.

This Build Me Up Rowing Series has built from 5 minutes up to 20 minutes over a series of rows. You can do more than 1 a day if you like, you can even skip one and go to a longer duration if your strength is coming on quickly.

00:00 Introduction
00:55 Warmup
04:06 Main Session
25:34 Cool Down
27:56 Stretching