Rowing Workout: The FIRST Progressive Cardio Workout (1 of 3) 

Just like to thank you for your RU-vid content. Been back revisiting older videos today

So I'm into my second week of 30 days of Yoga with Adriene, and this is the first time rowing my mid back hasn't got burny. Happy! I can't express the value of teachers like you and her - you make exercise and training accessible and encouraging and add massively to people's lives. Thank you :)

I ordered the Concept 2 rower and it is scheduled to be delivered on Friday. I can hardly wait to incorporate your workout videos as I row and row away. 👍🏽

This is exactly what I needed, a progressive workout to help me control and steady up my strokes. Thanks for posting, Austin. Looking forward to part 2 & 3.

Amazing! Thanks for having post it. Best ever rowing tutorial on RU-vid!

Hey TT great work out! I was on the crew at The Citadel back in the early 80's. I just bought an inexpensive rower from costco and came across your channel. I did your work out with you today and loved it. I ended up with 4360 meters and average heart rate was 120 and my high was 145. Look forward to workout with you going forward. Great alternative to the spin bike workout. I wish i could like the video more than once. Take care and thanks for the great content.

Hey man. I am by NO mean a fitness junkie. I've always been overweight and hated gyms (mainly because i get bored of lifting weights up and down). However....the pandemic had me visit my gym ONCE and I tried the rower. I am an islander so I grew up around water and mainly kayaks. I found the rower to be a pretty fun workout even if did not last over a minute at full send. Anyway, your videos are VERY educational and are helping me greatly in getting a home novice setup going. Keep it up!!!! Thanks!!!!

I joined along with my Stamina Orbital Rower because I had budget and space buying considerations during lockdowns. Happy to follow along quite well ; appreciate your lead ; many thx Austin and to the co-rowers for their comments. Cheers from snowy southern Ontario Canada

I worked for many years as spinning instructor but I hated when I had to jump in for a colleague doing his rowing course. So I was very reluctant watching your video, but you did a really good job. Very good introduction for new rowers which struggle to get started. I wish I would have seen your videos back when I purchased my concept 2 a year ago. Would have been way easier. Thanks.

Highly recommend Just Row. Great exercises outside of rowing too. Love the daily Rise & Shine. Thanks, Austin!

LOVE LOVE LOVE this workout video! Your coaching through out this really helped me get through it! Thank you!

Austin - you da man. As a novice to rowing, your channel is just what I - and seems like A LOT of other people - needed. \m/

I’ve had my Concept 2 for almost 5 months but I couldn’t get the hang of increasing force and my 500 m split with a lower spm. After I rowed along with this video the light bulb went off. I still have a lot of work to do but I’m getting it!! Thank you - great video!

This is the best rowing workout I have come across on YT by far :) you are an excellent instructor. Thank you

I appreciate rowing with you! I row on a Water Rower

Low stroke rates are surprisingly hard. I find one of the most challenging drills is 500m, ignoring pace and stroke rate, but using the least number of strokes possible. It's very slow but very tough.

Great Workout, Austin! I’m going to row along with the programs you have on your channel! Thanks!!!

Great vid... 👍 do you do this workout just once and then do the the next video in the series ..?

I like these earlier workouts, more focused work, less talking my ear off.

Hey Austin, I'm in South Africa and I recently found your channel, I am definitely trying this out this morning. This is going to be so hard. I'm usually at a stroke rate of 30-31 s/m

Thanks!

Thanks for a good workout coach Austin! Im usually running but hurt a toe so doing this while healing and now Ill probably do both in the future. Im hooked! 💪🏻👏🏻

Thanks for another great rowing workout! Looking forward to more from you.

Great workout, Austin! Thank you.

Thank you, that was my 1st row along, appreciate the coaching. 50 spm deffo jim carrey

Hi Austin! Hope You Had A Great Day! Love The Vid ;)

Thank you! Amazing encouragement!

Legit. I was in a rowing rut. This was fun

So I've been doing this workout for almost two months, and while I've seen some gains in terms of muscle and tone, and my split numbers are going down, I don't think I've improved much at all from an endurance standpoint. I'm more interested in building cardiovascular health (and getting to the point where I can run for more than ten seconds without feeling out of breath.) I'm reasonably certain that I'm not gaining any cardio health at all, and that the decreases in my split time are solely due to increases in strength. I find that as my splits are decreasing the workout becomes more difficult in terms of trying to keep up. For example, when I first started towards the middle of March I was seeing split times of about 2:25, going down to 2:20 and I was able to maintain throughout. It was challenging but not painful. In my last session which I've just completed, I went from about 2:17 to 2:11, but by the time I was starting the 24spm cycle, I was already feeling like I was about to have a heart attack. I was breathing so heavily I was putting in about five to six breaths per stroke trying to clear the CO2 from my blood, and my breathing was so ragged my wife was so concerned she came over to me and tried to get me to stop. So I'm getting stronger in my skeletal muscles, but my heart isn't and my ability to get oxygen into my blood is going nowhere. I'm using a Concept2 Model D, with the damper adjusted using instructions in another one of Austin's videos. My normal workouts are five minutes light rowing warmup, then the 20-minute workout here, then 10 minutes of very light rowing to cool down. I'm in my mid-40s, sedentary all my life, and really trying to get into something resembling decent shape. Been working on my form for a long time (first tried starting rowing over two years ago with many stop/starts since) and I'm confident my form is solid. Non-smoker. BMI right on the overweight/obese border (6 foot three, 235 lbs.) Does anyone have any suggestions as to what I might be doing wrong?

Excelente

Waiting on my turn to buy the Concept2 😕 Then I can row along with you. Are you just demo-ing the Hydrow or are you switching?

I signed up for a concept 2 and cant wait to try this once it gets here!

Just tried one of your workouts for the first time. Definitely made a longer workout more interesting and focused. I was actually considering selling my Concept 2 from lack of use, but I'll try a few more and maybe get your app. 😎👍

Thoughts on the Teeter elliptical rower? The strokes look short to me but you’re the expert.

Love it!!!!!!💕

Great video Austin many thanks! FORCE hahaha

🙏🏽💙 Thank you!

What is the model of your Rowing Machine? It's so damn beautifil!

good exercise but my but hurts...toward my lower back but not there

Be nice if u gave pm5 button sequence for this for us newbies

I am not sure what resistance to do this workout at? 🤔

Tough on my low/mid back, and the slow stroke rate was hard. Holy cow

Very good workout. It might just be my phone but your audio level is very low when I am rowing on my concept 2. I can barely hear your instructions. As a comparisons i do not have the issue when working out someother channels. Keep up the great content.

When you say "make your machine louder" that's a combination of push and pull correct? I know you want to drive with your feet and your arms hang on, but there must be some pulling action??? Very knew to this so I'm trying to understand!

How many sessions of these workouts should you do a week?

Quick question Sensei Austin, would you say there is really any actual difference between a standard rowing machine, and a full motion rowing machine? Thank you sir!!

Ok, how does this work, do I do the #1 workout for a week and then the second week #2 and so on and how often during a week do I complete each session? Three days a week, more or less....thanks for your support....I just started with a Concept2 and have been doing random rowing until. I found your webpage....success!

Question: Great workout! I am a total beginner when it comes to working out. I got a cheap magnet rower and the highest I usually row is 22. So I could only get to 24 for very short time. My question: no matter how fast I was rowing I was always at 40 watts. Is this a me problem or my machine? Thanks a lot!

Done it, loved it! Apart from skipping those pesky ads whilst rowing at 24spm...

im one of the first!!

Sir I would really appreciate your opinion on the xebex rower. They were used as an alternative to the concept 2 in a CrossFit competition.

Beautiful 💯❤️❤️❤️❤️

First try, and I have "explode" at second minute of 24!Not good

Hi Austin, just wondering if you use a heart rate monitor?

I’m machine shopping, do you immediately ignore machines with floppy foot holds?

Would the app be suitable for older people (65+)?

Sweating 😓