How to Lengthen Your Off-Water Rowing Sessions

Off-water sessions, mostly on the erg, are where many rowers build their endurance. Lengthening them helps your aerobic fitness, but only if you do it gradually and keep your technique intact. This guide covers how to prepare, a sample progression, the supporting work and how to stay interested through a long piece.

Start with technique

Long sessions magnify small faults. Poor posture at the catch or a rushed recovery gets worse as you tire. A flaw that costs you little over 10 minutes can cause aches over 60. Sort out the basics first; see how to use a rowing machine and common rowing technique faults. Set up the footplate, drag factor and posture sensibly. Drag factor explained shows how. A moderate setting is better than a heavy one for long pieces, because a high drag makes every stroke harder and tires you sooner.

The stroke itself is the same as ever. Drive with the legs first, swing the trunk, then draw the arms. On the recovery, arms go away first, then the trunk rocks forward, then the knees bend. Keep a tall, neutral back, relaxed shoulders and a light grip.

Build duration gradually

• Add around 5 minutes a week or increase total weekly time by a modest amount.
• Keep new minutes at an easy, steady effort.
• Hold at a new length for a week or two if you feel tired.
• Take a lighter week every third or fourth week.

A sample build

This is an illustration of how a single weekly long row might grow. It is not a prescription, and you should adjust for your experience.

Week	Long steady row	Notes
1	30 minutes	Easy, rate 18 to 20
2	35 minutes	Same effort
3	40 minutes	Same effort
4	30 minutes	Lighter week to absorb the work
5	45 minutes	Easy
6	50 minutes	Easy
7	55 minutes	Easy
8	40 minutes	Lighter week

Your other sessions can stay the same length during this build, with perhaps one interval session and one strength session a week.

Our first month on the erg and 5k and 10k endurance plans give structure.

Support the work

Strength and conditioning. Core, leg and back strength help you hold form late in a session. A basic routine might include squats, hinges, rows and planks, twice a week. See strength training for rowing.

Recovery. Sleep, fuel and hydration matter more as sessions lengthen. For anything over an hour, eat beforehand and consider taking water or a drink with you. See fuelling your body for long-distance rowing.

Injury prevention. Warm up, stretch and listen to pain. Stop if it increases, and see a GP or physio if it persists. Common long-session complaints include sore hands, lower back stiffness and sit-bone soreness, which usually reflect posture, grip or settling-in issues.

Keep it interesting

• Split the row into blocks, such as 4 x 15 minutes with a different focus in each, for example posture, leg drive, breathing and rhythm.
• Change stroke rate or add short surges, such as 10 strokes at a slightly higher rate every 10 minutes.
• Use music, a podcast or a video.
• Row with a friend on a neighbouring machine.
• Set goals for distance or average split. See how to maintain motivation during a long row.
• Use the monitor’s targets, such as a fixed distance or time, to give the session a finish line.

Cross-training and community

Add swimming, cycling or walking for extra aerobic volume with less repetition. Clubs and coaches can offer feedback and company; many run indoor sessions in winter. See cross-training for rowers and rowing clubs in the UK.

Common mistakes

• Adding time and intensity together. Increase one at a time.
• Skipping the lighter weeks. They are where adaptation happens.
• Letting technique drift. If your form collapses, stop or shorten the session.
• Rowing long every day. Keep rest days.