Fitness
Rowing Warm-Up Protocol
A rowing warm-up protocol uses easy meters, drills, and stroke-builds before hard erg work. It protects pacing accuracy and reduces pull-related strain.
A rowing warm-up protocol prepares hips, thoracic spine, and forearms before hard erg pieces—light rowing, leg-arms breakdowns, and stroke-builds. Ten to fifteen minutes is typical before intervals; include two to four short pick-ups near target split before a 2K.
Skipping warm-up on cold flywheels skews early splits and raises pull strain.
Common questions
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How long should a rowing warm-up be?
Ten to fifteen minutes of progressive rowing plus drills is common; extend slightly before maximal tests or cold environments.
Related terms
Put Rowing Warm-Up Protocol into practice
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