Rowing Z2
Steady rowing in heart-rate zone 2 with long, calm strokes.
How to do it
- Sit on the rower, strap in the feet and take the handle: back neutral.
- Start each stroke with the leg drive, then lean back slightly and pull the handle in.
- Return in reverse order: arms, torso, then knees.
- Take long, smooth strokes at about 20–24 strokes per minute.
- Set the effort so your heart rate stays in zone 2 and your breathing is even.
- Hold the rhythm and technique until the set time is up.
Key technique cue
Long, relaxed strokes at a rate of 20–24 strokes per minute.
Common mistakes
- ✕ Short, frequent strokes
- ✕ Pulling with the arms before the legs drive
- ✕ Rounding the back when tired
- ✕ Pulling so hard that the heart rate leaves the zone
Benefits
- ✓ Builds an aerobic base
- ✓ Works the muscles of the whole body
- ✓ Consolidates stroke technique
Progression: from easier to harder
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Step 1 You are here - Rowing Z2
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Step 2 -
Step 3
About the exercise
Zone 2 rowing is calm work with long strokes at an aerobic effort. It loads the legs, back, arms and core. It suits endurance building, recovery and consolidating technique.
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