Row along · RowErg
20 SPM, 10 minutes
Ten minutes at 20 strokes a minute: an easy, unhurried rate for finding a rhythm you can hold. A good first session, and the first row of the 4-Week Rowing Plan.
- Time
- 10min
- Strokes
- 200
On YouTube as 20 SPM Rowing Machine Row Along · 10 Minutes · Music · Erg Metronome on YouTube
20 SPM
Row along · 10 min
6:40
3:20
67
of 200
CATCHFINISHDRIVERECOVERDRIVE 1 : RECOVER 2
On YouTubeMon, 16 Nov 202606:00 UK
Video
Out Mon, 16 Nov 2026
06:00 UK time, on YouTube. It plays here from then. Until then, row to the same rate in your browser.
Video
Out now on YouTube
The music version. Press play above, or open it on YouTube for the TV.
How to use it
- Set up on the machine and start the video. A ten-second “Get ready” countdown gives you time to settle.
- Take stroke 1 as the marker leaves the catch. The screen shows DRIVE for the first third of each stroke (catch to finish) and RECOVER for the other two.
- At “Session complete”, compare the stroke count on screen with your monitor. They should be close.
Your monitor's stroke-rate reading averages over a few strokes, so do not chase it in the first 30 seconds. Follow the on-screen metronome instead.
Versions
- MusicThe metronome on screen, with music made at this rate. No click under it: the beat carries the rhythm.Out Mon, 16 Nov 2026Watch on YouTube
- Tick onlyThe metronome on screen, with a click on every catch and finish. No music.Planned for Fri, 4 Dec 2026, to be confirmed
