How To Row Quicker Times In 30 Days

Are you a rower looking to increase your speed on the water? Whether you are an experienced athlete or just starting, it is possible to improve your time significantly in 30 days with some focused and consistent effort. In this article, we’ll show you exactly how; from getting started to executing the proper technique. We will break down the drills, suggest helpful tips and provide insight from experts on how best to reach success in such a short amount of time. So let’s get out there and start rowing—faster!

Set Realistic Goals

Setting realistic goals is crucial to achieving any success. When it comes to improving your rowing times, it’s crucial to have a plan and break it down into bite-sized pieces. One effective way to do this is by outlining a 30-day goal and breaking it down into weekly and daily goals.

For example, if your 30-day goal is to row quicker times, you might set a weekly goal of improving your average time by 5 seconds. To achieve this, you could set daily goals such as increasing your intensity level or improving your technique.

By breaking down your larger goal into smaller, more manageable steps, you’ll increase your chances of success and feel a sense of achievement along the way. Remember, progress is progress, no matter how small.

Improve Your Technique

Improving your technique is critical to becoming a better athlete. Whether you are a professional or starting, identifying areas where you can improve your form can make a massive difference to your overall performance. Don’t overwhelm yourself by trying to focus on every flaw at once.

Instead, choose one area you think can be improved upon and concentrate until you have mastered it. It could be as simple as adjusting your arm position or focusing more on your breathing. Making these minor tweaks will help you to perform better and lower your risk of injury. So, take the time to evaluate your form and make the necessary adjustments. Your body will thank you for it!

Build Up Your Strength

Building up your strength can make all the difference if you want to improve your rowing skills. Rowing is an endurance sport; the faster you row, the more calories you burn. Increasing your strength in your arms and legs can help boost your speed, which is crucial when competing.

Working with weights and doing exercises such as squats and lunges can help you build up the muscles needed for rowing. Additionally, ensure you eat a well-balanced diet with enough protein to fuel and repair your muscles after a workout. By incorporating strength training into your routine, you can take your rowing to the next level and reach your goals faster.

Increase Your Endurance

If you want to improve your rowing skills and endurance, developing a program of cardiovascular exercises is a great way to achieve this. Incorporating cycling, running, and swimming into your routine can help improve your overall fitness levels and strengthen your heart and lungs.

As you build endurance through these exercises, you’ll find that you’re able to push through longer and harder during your rowing sessions. It’s important to start slowly and gradually increase the intensity and duration of your workouts to avoid injury and allow your body to adjust to the new demands.

By sticking to a consistent cardiovascular routine, you’ll be well on your way to increasing your endurance and achieving your rowing goals.

Practice Mindfulness

If you’re looking to boost your rowing performance, practising mindfulness might be the key to unlocking success. Mindfulness refers to entirely focusing on the present moment and accepting it without judgment. Incorporating mindfulness techniques into your daily routine can improve your focus and maintain mental clarity during intense workouts.

This focus can be crucial during competitions, allowing you to remain calm and composed, even when faced with unexpected challenges or setbacks. By practising mindfulness regularly, you can give yourself a competitive edge and improve your overall rowing performance.

Track Your Progress

Tracking your progress is an effective way to stay motivated and achieve your goals. Using a tracking system, you can measure your improvements in the time it takes to complete daily tasks. Whether you are trying to get faster at work, exercise more efficiently, or accomplish daily tasks more quickly, tracking your progress can help you identify areas where you can improve.

By setting targets and tracking your results, you can see your progress and be encouraged to keep pushing yourself to achieve even more remarkable times. With consistent effort and the help of a reliable tracking system, reaching your goals is well within your reach.

Get Your Nutrition Right

Nutrition is key if you want to improve your rowing times. Proper nutrition plays a crucial role in helping the body to recover from workouts and improve overall performance. Here’s an example meal and snack plan that will help you get the most out of your rowing workouts:


  • 2 eggs
  • 1 slice whole grain toast
  • 1/2 avocado
  • 1 cup fresh fruit
  • 1 cup black coffee or tea

Morning Snack:

  • 1 apple
  • 1 tablespoon almond butter


  • Grilled chicken breast
  • 1 cup quinoa
  • Mixed vegetables (broccoli, carrots, and bell peppers)
  • Salad with mixed greens, cherry tomatoes, and vinaigrette dressing

Afternoon Snack:

  • Low-fat Greek yogurt
  • Berries
  • 1 tablespoon honey


  • Grilled salmon
  • Brown rice
  • Steamed asparagus
  • Baked sweet potato

Evening Snack:

  • 1 small bowl of mixed nuts (almonds, cashews, and walnuts)

This meal plan incorporates a variety of nutrient-dense foods to help fuel your workouts and aid in recovery. The breakfast provides protein and healthy fats, while the morning snack offers energy from the apple and almond butter. The lunch contains lean protein, complex carbohydrates, and vegetables, essential for rebuilding muscle tissue and replenishing glycogen stores. The afternoon snack is rich in protein and antioxidants. The dinner includes lean protein, complex carbohydrates, and fibre-rich vegetables.

It’s important to note that this meal plan is just an example, and specific nutritional needs may vary based on individual factors such as age, gender, and body type. It’s always best to consult a registered dietitian or nutritionist for personalized nutrition advice to support your fitness goals.

Overall, achieving faster rowing times in 30 days is feasible if done following the correct methods. It requires commitment, hard work and an organized approach for the most successful results. Whilst you can’t expect a massive change in time within a short time, even minor regressions will reap the rewards come race day. So don’t be afraid to challenge yourself and follow these steps to smash those times! 

Most importantly, however, ensure that you listen to your body throughout this process and make changes as required. If any discomfort or pain develops, it is always wise to rest and recover correctly before returning to training. After all, health should come first! If you enjoyed this article and would like to learn more about improving your rowing technique, go and check out our other articles here at RowingTimes HQ today!

Frequently Asked Questions (FAQ)

Q: How long will it take to see improvements in my rowing times?

A: The rate of improvement will depend on various factors such as your current fitness level, training routine, nutrition, and recovery. Generally, you can expect noticeable improvements within a few weeks to a month of consistent training.

Q: Is it possible to improve my rowing times quickly?

A: While significant improvements in rowing times may take time, there are strategies you can use to expedite the process. These include incorporating high-intensity interval training (HIIT), focusing on proper technique, getting adequate rest and recovery, and following a healthy diet.

Q: How often should I train to improve my rowing times quickly?

A: While consistency is important, it’s also essential to allow for proper recovery between workouts. Beginners may start with 2-3 sessions per week and slowly build up to 4-5 sessions weekly. More experienced rowers may train 5-6 times per week but be sure to listen to your body and avoid overtraining.

Q: What role does nutrition play in improving rowing times?

A: Proper nutrition supports muscle recovery, fueling workouts, and improving performance. A healthy diet should contain lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.

Q: Can cross-training help me improve my rowing times quickly?

A: Yes, cross-training can help you improve your overall fitness and supplement your rowing training. Cycling, swimming, and strength training can help build endurance, power, and strength, translating into better performance on the water or ergometer.

Q: Should I focus on endurance or strength training to improve my rowing times?

A: Both endurance and strength training are essential for improving rowing times. Endurance training helps build cardiovascular fitness, while strength training helps build muscular endurance and power. A well-rounded training program should include both types of training to support overall performance.