The Ultimate Rowing 12-Week Fat Loss Program: https://trainingtall.thrivecart.com/row-your-fat-off-12-week-program/

One of my favorite workouts is 8 x 500m with 2 min easy row recovery.  I hit these in 1:41 each and cover a hair over 400m in the recovery.  My easy aerobic days are 15k in the 2:03-2:06 range.  I also like to do anaerobic threshold steady state in the 30 min to 1 hour range sometimes. I started rowing about 19 months ago, but was a runner or cyclist since I was a teenager.

I just started some personal training and my trainer is having me do 4x4: 4 minutes of steady rowing, 3 minutes of active recovery, repeat 4x. I track how many meters I go each 4 minutes so that's my metric (pun intended).

Thank you, Justin. I'm a former club rower and had a 27-year break before a rowing club started up in my area. I've been coxing a lot these last 3 years just to help the club get boats on the water, and I've had some health issues (I'm fine) that have kept me from doing any rowing these past 8 months or so, even on the erg. (Coxing all the time, though. So still on the water.) I'm back on the erg now (yay), and have been doing mostly steady-state rows through August. I'm excited to start mixing in interval training again and super excited to try workout #3, which I’ve never seen before. I have been applying so many things that you share, especially in videos like this one and in your reaction videos. I think that, technically, I'm a better rower now than I've ever been. I plan to surprise my crewmates when we start winter training in November. :D I share your videos with our new rowers. Thank you for all your hard work.

Hey Austin! Can’t thank you enough for your videos, they helped get back on the rower after a 7 year break and I feel that I’m performing even better now than I was in my 20s! Turns out my form needed a lot of tweaking to unlearn some bad habits from years of mindlessly hammering out 10K 6 days a week.

I know your channel is focused on rowing, but do you think you could put out a vid or two on the ski erg? Just got one and there’s a dearth of content, both in terms of form guidance (and there’s conflicting advice on that, as there is with everything) and workouts to improve form.

I try and do 5000 meters every time I show up to the gym. It takes me about 25 minutes. I do this five or six times a week.

Perfect
Thanks

Thanks so much for your videos, Austin. I use a rowing machine at my gym, but I watch these as a reminder before I got and follow your workouts.

As a rank beginner I found this super helpful.  I typically row 3x per week alternating with 3x per week jogging and strength training and 1 rest day.  I’ll definitely be trying to incorporate some of these routines just to mix things up and to get some metrics by which to measure my progress.

Thanks for the info!

Cool shirt…any promo code?

More muscle = more fat burning for the same excercise

What is not clear to me is the resistance level we should set on the rower. Mine has 16 levels of resistance. What level should I use for each workout?

I have a water rower is that ok withi workout how many spm the same?

He doesn't reply to comments, but have any older folks with wrist/thumb arthritis successfully adjusted to using a rower without either having arthritic pain after-effects or using pain meds?

I think mixing this 3 workouts in let's say 30-40 minutes could be funny

Row?
Wow!
How?

Is it safe to lock knees? I tried not to

Is that Frostmorne on your leg?

Fat loss = diet.

Muscles hold whatever is left in place