Rowing Machine Sprints
Technique guide
Set-up
- Warm up with several minutes of easy rowing.
How to do it
- Row each repetition hard for the prescribed distance.
- Rest or row very easily until you have recovered.
- Repeat for the prescribed number of repetitions, then cool down.
Coaching cues
- Powerful leg drive on every stroke.
- Stay tall through the finish.
Common mistakes
- Skipping the warm-up.
- Short, choppy strokes.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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