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Intermediate 20-Minute Rowing Workout in Five-Minute Waves

Intermediate 20-Minute Rowing Workout in Five-Minute Waves — video by Dark Horse Rowing Play · 33:49

Video by Dark Horse Rowing on YouTube · Open on YouTube

A coached rowing-machine session with a drill-based warm-up, then 20 minutes in four five-minute waves that step between an easy reset minute and stroke rates of 22 and 26 at set effort levels, plus a cool-down and stretch. For rowers who can already hold a steady 20 minutes.

  • 34 min
  • Intermediate
  • Low impact (no jumping)
  • gym machine

Good forHeart health

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Step by step 12

Tap a time to watch that step in the video.

  1. Warm-up: easy rowing with next to no pressure, copying the coach's body positions. 0:30
  2. Build-up drill: arms only, then add the hip swing, then the legs, keeping the handle always moving. 1:30
  3. Ten harder strokes at the same rate, then ten quicker strokes kept light and easy. 4:14
  4. Wave 1, minute 1: the reset minute, easy rowing at a rate of 16 to 18 with no pressure. 7:28
  5. Minute 2: rate 22 at about 75% effort; stay compact, with no lying back or over-reaching. 8:29
  6. Minute 3: rate 26 at about 90% effort; finesse each stroke rather than smashing it. 9:29
  7. Minutes 4–5: back to 22 at 75%, staying focused as it isn't a rest, then 26 at 90% again. 10:29
  8. Wave 2: reset minute, then 22, 26, 22 and 26; aim to match your splits on minutes 2 and 4. 12:29
  9. Wave 3: the same five-minute pattern; keep control when the rate drops from 26 back to 22. 17:29
  10. Wave 4: the last five minutes, finishing with a final minute at 26 and 90%. 22:29
  11. Cool-down: light, easy rowing with no pressure to bring your breathing back. 27:30
  12. Stretches: figure-four glute stretch each side, neck stretches, cross-body arms, overhead and behind-back reaches. 31:09

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stay compact and strong: don't lie back too far or over-reach at the catch
  • Think finesse, not smash: press the machine away with your legs
  • Drive in order, legs then hips then arms, and return arms, hips, legs, never stopping at the ends

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Lower back takes loadhinge and drive at 26 strokes a minute
  • Hips takes loadhip hinge and swing at 75 to 90 percent effort
  • Knees takes loadlegs drive and fold under load on every stroke
  • Shoulders movespulling the handle in on every stroke
  • Elbows movesdrawing the handle to the body
  • Wrists & hands movesgripping the handle
  • Upper back movessitting tall, arms-only pulls
  • Ankles & feet movesfeet fixed on the plate, ankles flex at the catch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dark Horse Rowing; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety