Rower Workout Guide

The Rowing machine offers a total body, low-impact, strength and cardio workout. A great way to stay fit, providing a lower body, upper body and a total core workout, as an all-in-one machine. We offer a variety of options including rowing machine hire, from the most affordable air fan rowers to the toughest built magnetic, and Water driven rowers to help you attain your fitness goals fast!

Very few fitness products work the whole human body as well as a rower. To ensure you are getting the most from the best fitness category on the market, make sure you check your technique first and then follow our expertly designed rowing workout programme below.

If you have recently purchased from our range of rowing machines, Congratulations on investing in your health and well-being!

No matter what your objectives are, drive the movement with your legs, keep your back nice and straight, pull the handle into your stomach and follow our programme below and you can’t fail to get fitter! Check for more detailed technique advice.


It is best practice always warm-up before exercising as it increases the blood flow, preparing the muscles for activity, building your heart rate and cardiovascular system to reduce the risk of injury and strains.

You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping and performing some simple stretches.

Hamstring Stretch (Standing) Keep your knees slightly bent and slowly lean forward, back and shoulders relaxed, reaching towards your toes. You should feel the tension and slight discomfort in your hamstring muscles.

Hold for 15-20 seconds. Repeat 2-3 times.


Hamstrings Stretches (Seated)Sitting on the floor preferably on a mat, put one leg straight, the other inward and close to the inside of the straight leg. Lean forward from the hips, reaching towards your toes.

Hold for 10-15 seconds, and relax. Repeat 3 times.


Crus and Feet Tendon StretchesStanding with two hands on the wall or tree, one leg behind. Keeping your legs straight and the heel on the ground, lean forward towards the wall or tree.

Hold for 10-15 seconds, and relax. Repeat 3.


Quadriceps StretchesKeeping your balance with your left hand holding onto a wall or stationery fixture, grasp your right foot with your right hand and stretch your right heel toward your buttocks slowly, until you feel the stretch in the front of your thigh.

Hold for 10-15 seconds, and relax. Repeat 3 times.


Sartorius (Inner Muscles of the Thigh) Muscle StretchesSitting down with the soles of your feet or shoes together and your knees positioned outward. Pull your feet towards your groin until you can feel the stretch.

Hold for 10-15 seconds, and relax. Repeat 3 times.


PRO TIP: Also it’s as equally important to stretch after exercise to help prevent any muscle soreness setting in the next few days. Repeat the stretches above post workout.


  • If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once.  CONSULT A PHYSICIAN IMMEDIATELY.
  • No matter if you are an elite athlete or a weekend warrior, it is essential to drink enough water before, during and after exercise. Dehydration will stop you from getting the most out of your workout and feeling tip-top!
  • Before using the machine to exercise, always do stretching exercises to properly warm up.
  • Always wear appropriate workout clothing when exercising. Dress accordingly to the temperature and do not wear loose clothing that could become caught in the machine. Sporting shoes are recommended when using the treadmill.
  • Use the machine only for its intended use
  • Keep children and pets away from the machine at all time. DO NOT leave children unattended in the same room with the machine.
  • Disabled persons should not use the machine without a qualified person or physician in attendance.
  • Only one person at a time should use the machine.
  • Inspect and tighten all the loose parts before this equipment is used.
  • Keeps hands away from moving parts.
  • Position the machine on a clear, levelled surface. DO NOT use the machine near water or outdoors.
  • Inspect the machine before each use; make sure all of the connections are tightly secured.
  • Do not place any sharp object around the machine.
  • And lastly, ensure that you know how to operate your machine – check that your speed, incline and emergency stop is functional. Never operate the machine if the machine is not functioning properly.

Now let’s get to it!

The Programmes

These 3 programmes are simple but are designed to improve your fitness by maximising the major benefits of indoor rowing. If you are a beginner take it easy to start with lower intensity during the harder periods of the workout and take longer rests in-between the intense periods.

Follow the technique instructions as rowing is very similar to swimming, in the fact that an efficient technique will improve the overall benefits.



Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your index and middle fingers, counting the beats for 10 seconds and multiplying by 6. Alternatively, the use of a Wireless Telemetry Heart Rate strap and watch will give you an accurate Beats Per Minute (BPM) reading.

220 – AGE = TMHR (Theoretical Maximum Heart Rate) TMHR x 85% = (Upper Training Limit) bpm (Beats per Minute) TMHR x 65% = (Lower Training Limit) bpm


220 – 39 = 181 bpm

181 x 85% (0.85) = 154 bpm (Upper Training Limit)

181 x 65% (0.65) = 118 bpm (Lower Training Limit)

Cardiovascular Training plays an important part in maintaining a healthy heart and lung function, so it’s no surprise we should be paying attention to how quickly our heart beats during exercise. The chart below outlines a range of heart rate training zones determined by the individual’s age and workout goals to ensure you train safely and effectively.