Rowing Machine: How Fast Should You Row?

► The # 1 BEST Rowing Fat-Loss eBook (written by me!)

How fast SHOULD you row, anyway? Does it matter? It DOES. And I will show you exactly why in this video and give you some recommendations on rowing "speed" to help you better guide your workouts and help you get the MOST out of every rowing workout! I am here to help with more resources down below!

► My App: JUST ROW -- Follow Along Rowing Workouts & Mobility

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Concept2 Model D with PM5 Performance Monitor

WaterRower Rowing Machine

Rowing Machine Mat

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[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!!

[StarbucksBob]

best youtube row machine explanations period.

[pimpnetcrew]

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.

[mstang]

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.

[joliemoyes]

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!

[kristinjohnson]

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

[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!

[tomdechristopher]

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.

[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).

[kathrynplummer]

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

[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.

[emilymcnees]

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!

[billhoover]

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!

[Ofageover]

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.

[julietturner]

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

[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!

[MoLewis]

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.

[romandick]

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 😅💪

[PittsburghAfterDark]

I just started rowing and am so used to YouTube 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.

[Davyfb]

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.