In this video, I perform a series of 4-minute steady state rows with one minute of body preparation drills. I perform three repetitions, take a 4-minute rest, and then perform three more repeats.

The training protocol for this session is 4 minutes of low rate steady state, 1 minute of body preparation drill x 3. Rest 5 minutes and then repeat.

This is an ideal place to start if you are learning to row for the first time.

This training session helps develop your aerobic system at the same time as providing instruction on the recovery portion of the stroke.

An effective sequence of movement on the recovery is essential for a good drive that produces lots of power.

This is just one of the training sessions in my ErgZone Learn To Row Plan. To find out more about the plan please click the icon below.