UCanRow2

🚨 Want to row faster? Do LESS of what you think you should be doing.
I know. It sounds completely backwards.

But here's the thing about the erg — it rewards patience and strategy way more than it rewards going all out, all the time.

Here are three things you can do to lower your splits:

🟢 Row slow. Seriously. Rowing strong at a low stroke rate (think 18-22 spm) is where the real power gets built. Most people spin their wheels at high rates and wonder why they're not getting faster.

🟢 Get uncomfortable. Not every workout should feel easy. Progressively spending more time in that hard intensity zone is how you build tolerance — and that's what shows up when it counts.

🟢 Be consistent. This is the unsexy one everybody knows but doesn't want to be reminded about. If you want to get better at rowing, you need to ROW. Plan on getting on the machine several days a week, and doing workouts that actually challenge you in some way.

The erg doesn't lie, and it doesn't reward shortcuts. But it does reward the athlete (That's you!) who keeps showing up.

Which one of these are you going to focus on first? Drop it in the comments — I'd love to know! 👇

Frisky Friday (or any day you choose!) just got a little spicier. 😏🚣

THE ROUND ROBIN
Same 4 moves, 4 rounds — but the reps shuffle every round to keep things interesting.

→ Lateral bound-to-lunge
→ KB swing
→ Push press
→ Bent-over row
→ Plank finisher to close out each round

Rest as needed between movements. This one rewards intensity over pacing yourself.

Swipe through for the full rep breakdown by round. 👉

Save this for your next high-intensity day, and tag the rowing partner who needs this on their calendar.

Try a workout using the watts screen:
Watts in a Name?

Warm up 10-15 mins, include stretching
Set Monitor for intervals - time and set for 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest
Have monitor on watts screen.
Row at 60-100 percent of your body weight in pounds, depending on your fitness level. 26 strokes per minute on the work intervals, except 26-28 spm for the 1- and 2-minute pieces.
Cool down and stretch

Workout time total: 45-50 mins depending on cooldown length.

Debbie Permenter Boat Dedication & SIRA Results

3-2-1 ROW!
Need to work on your speed on the erg and build strength? This workout’s for you:
30-minute row
Race-pace 20 strokes at 1k
30 strokes at 2k
40 strokes at 3k
50 strokes at 4k
20 strokes at 5k
10 strokes at 6k
Then do: 10-8-6-4 reps of:
Real push-ups
Wall balls (or kettlebell swings)
Pull-ups
Easy cooldown row for 6 mins
Stretch and done!

A bit of endurance rowing helps you build a strong heart and lungs, but it's not always easy to stay focused.

In this post, we've got tips to get through that long or hard rowing workout. Let us know if we missed your question!

http://bit.ly/1o2ZiKU

Head Games: Tips and Tricks for Endurance Workouts Endurance workouts are great for your fitness, but they can be challenging mentally! Get our tips to ENJOY your endurance rowing workout!

FABULOUS 5K WORKOUT

Warm up then do:

0-1000m Find your working pace (split), where you can talk but you'd rather not
1k - 2k Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters
2k - 3k Working pace (that you found in the first 1000m) for 500 meters, then row hard for 500 meters
3k - 4k Easy row for the first 200 meters, rolling 100s for the next 800 meters, row hard for the last 200 meters
4k - 5k Repeat the sequence above, sprinting the last 200 meters
Cool down 3-5 minutes at least before getting off the rower, then s-t-r-e-t-c-h.

🎉 Join us in celebrating a big milestone! 🎉

We’re excited to welcome the newest members of our certified indoor rowing instructor crew.

They join hundreds of coaches worldwide who have earned their Concept2 / UCanRow2 certification—and we’re proud to have them as part of the crew.

If you have the opportunity to work out with any of these instructors, know that they’ve been trained by industry leaders, and they've proven that they know their stuff.

These rowing professionals are fully prepared to support you in reaching your rowing and fitness goals.

👇 Meet our newest certified instructors, and give them a follow (or a DM!) if you want to see what they're up to:

Kristy Arnold
Morgan Fletcher
Shannon Moore
Rory Jenkins

We’d love to see your name here next! 👀

✨ Hint: You don't need to be planning to teach to do the rowing certification! Many rowing lovers do it to deepen their knowledge of rowing and the rowing machine.

🔗 Visit the link in our bio
💬 Or comment LINK and we’ll send you the details!

Rowing machine safety tip: Particularly if you row hard on the rowing machine, check the leg screws regularly. http://bit.ly/1IlJ9xJ

Rowing Machine Maintenance Tip: Tighten the Screws The Concept2 rowing machine is one of the most durable and some of the best exercise equipment there is. With just a little bit of regular maintenance your machine should last a lifetime. That said, that regular Concept 2 rower maintenance is critical, both for optimal performance and for safety. On...