Before you start
Set up the movement.
- 01
Secure the foot straps across the widest part of each shoe.
- 02
Set the monitor where pace or effort is visible without reaching.
- 03
Begin with a light leg drive before increasing stroke pressure.
One useful cue
Keep the first rep repeatable.
Drive with the legs first, then finish with the body and arms while keeping the spine long.
Training use
Purpose before prescription.
Use controlled strokes and an effort you can repeat; the plan does not prescribe a race split.
Use incline walking or an easy run when a rower is unavailable.
