Fitness
Indoor Rowing Warm-Up
Indoor rowing warm-up uses 8–12 minutes of easy erg, rate builds, and partial strokes before hard pieces. It raises blood flow without draining the legs early.
Indoor rowing warm-up prepares hips, hamstrings, and mid-back with 8–12 minutes of light erg, stroke-rate builds, and optional reverse picks before intervals or tests. Blood flow rises without prefatiguing legs.
Include arm-only and legs-only drills to groove sequence.
Common questions
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How long should you warm up before a 2K test?
Many rowers use 15–20 total minutes: 10 easy, a few short picks at race rate, then 2–3 minutes rest before the start. Adjust for heat and prior training that day.
Related terms
Put Indoor Rowing Warm-Up into practice
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