Row along · RowErg
22 SPM, 30 minutes
Thirty minutes at 22 strokes a minute: the 4-Week Plan's finishing row, and a solid steady-state session on its own.
- Time
- 30min
- Strokes
- 660
On YouTube as 22 SPM Rowing Machine Row Along · 30 Minutes · Music · Erg Metronome on YouTube
SPM
As it moves on screen.
One stroke every 2.7 s: drive 0.9 s, recover 1.8 s.
Video
Out Wed, 2 Dec 2026
06:00 UK time, on YouTube. The music version goes first. Until then, row to the same rate in your browser.
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 Wed, 2 Dec 2026
- Tick onlyThe metronome on screen, with a click on every catch and finish. No music.No date yet
- SilentThe metronome on screen and no sound after the countdown, so you can play your own music.No date yet
