{"id":9320,"date":"2024-09-01T10:38:00","date_gmt":"2024-09-01T09:38:00","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=9320"},"modified":"2024-09-10T09:32:47","modified_gmt":"2024-09-10T08:32:47","slug":"how-to-use-a-rowing-machine","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/","title":{"rendered":"How to use a rowing machine (and get a sub-7 2k time)"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-learn-how-to-use-a-rowing-machine-perfect-your-form-and-eventually-get-your-2k-time-under-7-minutes\"><strong>Learn how to use a rowing machine, perfect your form and eventually get your 2k time under 7 minutes.<\/strong><\/h2>\n\n\n\n<p>Wondering how to use a rowing machine correctly? You&#8217;re not alone. There\u2019s a reason Steve Redgrave used to renounce the coxless four after seemingly every Olympics (only to inevitably knuckle down and scoop another gold medal at the next one): rowing is hard &#8211; even when you&#8217;re using the <a href=\"https:\/\/mensfitness.co.uk\/review\/best-rowing-machines\/\" target=\"_blank\" rel=\"noopener\">best rowing machines<\/a> money can buy.<\/p>\n\n\n\n<p>More specifically, the 2,000m \u2013 the distance of every Olympic event \u2013 emphasises endurance, power delivery and mental toughness. It\u2019s also one of the few forms of cardio that packs on serious muscle.<\/p>\n\n\n\n<p>A 7min 30sec 2k row is respectable; less than 7 minutes is impressive.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-benefits-of-rowing\">Benefits of rowing<\/h3>\n\n\n\n<p>Rowing burns a serious amount of calories: an intense workout on a rowing machine torches more than 300 in just 30 minutes. But it isn\u2019t just good for weight loss.<\/p>\n\n\n\n<p>Like cycling, rowing is a zero-impact endurance exercise that improves heart and lung function while working every major muscle in your body.<\/p>\n\n\n\n<p>The drive phase engages your leg muscles, then your core and finally your upper body. No wonder it\u2019s part of so many CrossFit WODs (workouts of the day) and a regular fixture at the CrossFit Games.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-damper-setting-to-use-on-the-rower\">What damper setting to use on the rower?<\/h3>\n\n\n\n<p>It\u2019s simple: if you\u2019re a big guy, go for eight to nine and hit a lower stroke-per-minute rating.<\/p>\n\n\n\n<p>Smaller? Set it at six or seven and go faster.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-to-use-a-rowing-machine-correctly\">How to use a rowing machine correctly<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-037.jpg?w=900\" alt=\"2K Row Training Plan: How To Achieve Sub-7 Minutes | Men's Fitness UK\" class=\"wp-image-9325\" style=\"aspect-ratio:1.5;width:622px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-037.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-037.jpg?resize=300,200 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-037.jpg?resize=768,512 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-037.jpg?resize=900,600 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-037.jpg?resize=562,375 562w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-037.jpg?resize=600,400 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-the-catch\"><strong>1. The catch<\/strong><\/h3>\n\n\n\n<ul>\n<li>Keep your arms straight, head up and upper body leaning forwards from the hips.<\/li>\n\n\n\n<li>&#8220;Your shins shouldn\u2019t go past vertical,&#8221; says David Hart of rowing machine company <a href=\"https:\/\/www.concept2.com\" target=\"_blank\" rel=\"noopener\">Concept2<\/a>. &#8220;And don\u2019t overreach.&#8221;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?w=900\" alt=\"2K Row Training Plan: How To Achieve Sub-7 Minutes | Men's Fitness UK\" class=\"wp-image-9327\" style=\"aspect-ratio:1.5;width:626px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=300,200 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=768,512 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=900,600 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=562,375 562w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=600,400 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-nbsp-the-drive\"><strong>2.&nbsp;The drive<\/strong><\/h3>\n\n\n\n<ul>\n<li>Start the drive by pressing with your legs.<\/li>\n\n\n\n<li>As you move, lean back slightly, then finally add the arm pull.<\/li>\n\n\n\n<li>&#8220;Your hands move in a straight line to and from the flywheel,&#8221; says Hart.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-032.jpg?w=900\" alt=\"2K Row Training Plan: How To Achieve Sub-7 Minutes | Men's Fitness UK\" class=\"wp-image-9324\" style=\"aspect-ratio:1.5;width:628px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-032.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-032.jpg?resize=300,200 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-032.jpg?resize=768,512 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-032.jpg?resize=900,600 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-032.jpg?resize=562,375 562w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-032.jpg?resize=600,400 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-the-finish\"><strong>3. The finish<\/strong><\/h3>\n\n\n\n<ul>\n<li>&#8220;At the end of the stroke, your upper body should be leaning back to about 11 o\u2019clock,\u2019 says Hart.<\/li>\n\n\n\n<li>&#8220;Keep the handle held lightly below your ribs and don\u2019t &#8216;chicken wing&#8217; it \u2013 keep your elbows in.&#8221;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?w=900\" alt=\"2K Row Training Plan: How To Achieve Sub-7 Minutes | Men's Fitness UK\" class=\"wp-image-9327\" style=\"aspect-ratio:1.5;width:632px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=300,200 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=768,512 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=900,600 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=562,375 562w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-049.jpg?resize=600,400 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-the-recovery\"><strong>4. The recovery<\/strong><\/h3>\n\n\n\n<ul>\n<li>&#8220;Extend your arms until they\u2019re straight, then lean forwards from your hips,&#8221; says Hart.<\/li>\n\n\n\n<li>&#8220;Once your hands have cleared your knees, allow your knees to bend and slide the seat forward.&#8221;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2k-row-training-plan\">2K Row Training Plan<\/h3>\n\n\n\n<p><em>Devised by <a href=\"https:\/\/gymjones.com\" target=\"_blank\" rel=\"noopener\">Gym Jones<\/a> coach Pieter Vodden, this 2k-smashing strategy takes just 11 days<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-1\"><strong>Day 1: <\/strong><\/h4>\n\n\n\n<p>30sec row, 90 sec recovery<\/p>\n\n\n\n<ul>\n<li>Aim for 150m per 30sec and increase that by 1m per round.<\/li>\n\n\n\n<li>Take it as far as you can \u2013 170 is the goal. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-2\"><strong>Day 2:<\/strong><\/h4>\n\n\n\n<p>Rest<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-3\"><strong>Day 3: <\/strong><\/h4>\n\n\n\n<p><em>10 x 500m row, 1min rest<\/em><\/p>\n\n\n\n<ul>\n<li>Try to hold your intended 2k split time pace.<\/li>\n\n\n\n<li>If you\u2019re shooting for a 7min 2k, you need to hit 1min 45sec.<\/li>\n\n\n\n<li>On the last round, go all out.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-4-amp-5\"><strong>Day 4 &amp; 5:<\/strong><\/h4>\n\n\n\n<p>Rest<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-6\"><strong>Day 6:<\/strong><\/h4>\n\n\n\n<p>10 min warm-up, 1,000m row as fast as possible<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-7\"><strong>Day 7:<\/strong><\/h4>\n\n\n\n<p>Rest<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-8\"><strong>Day 8:<\/strong><\/h4>\n\n\n\n<p>10min warm-up, 1,500m row as fast as possible<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-9-amp-10\"><strong>Day 9 &amp; 10:<\/strong><\/h4>\n\n\n\n<p>Rest<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-day-11\"><strong>Day 11:<\/strong><\/h4>\n\n\n\n<p>20min warm-up at slow place<\/p>\n\n\n\n<ul>\n<li>Include occasional \u2018power 10s\u2019 \u2013 ten hard strokes at your target 2k pace<\/li>\n<\/ul>\n\n\n\n<p>2,000m row, fast<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nail your technique with this step-by-step guide<\/p>\n","protected":false},"author":87,"featured_media":9321,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[1],"tags":[77,749],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to use a rowing machine (and get a sub-7 2k time) | Men&#039;s Fitness<\/title>\n<meta name=\"description\" content=\"Find out how to use a rowing machine and improve your fitness with this step-by-step guide \u2013 including a sub-7-minute 2k training plan\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to use a rowing machine (and get a sub-7 2k time)\" \/>\n<meta property=\"og:description\" content=\"Find out how to use a rowing machine and improve your fitness with this step-by-step guide \u2013 including a sub-7-minute 2k training plan\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/\" \/>\n<meta property=\"og:site_name\" content=\"Men&#039;s Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mensfitnesstoday\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-01T09:38:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-10T08:32:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"807\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laurence McJannet\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@los_mcjannet\" \/>\n<meta name=\"twitter:site\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laurence McJannet\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/\",\"url\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/\",\"name\":\"How to use a rowing machine (and get a sub-7 2k time) | Men&#039;s Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg\",\"datePublished\":\"2024-09-01T09:38:00+00:00\",\"dateModified\":\"2024-09-10T08:32:47+00:00\",\"author\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/d84fb2405fec7e6e93decc0016d97e5d\"},\"description\":\"Find out how to use a rowing machine and improve your fitness with this step-by-step guide \u2013 including a sub-7-minute 2k training plan\",\"breadcrumb\":{\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#primaryimage\",\"url\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg\",\"contentUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg\",\"width\":1024,\"height\":807,\"caption\":\"2K Row Training Plan: How To Achieve Sub-7 Minutes | Men's Fitness UK\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/mensfitness.co.uk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Features\",\"item\":\"https:\/\/mensfitness.co.uk\/features\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How to use a rowing machine (and get a sub-7 2k time)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/mensfitness.co.uk\/#website\",\"url\":\"https:\/\/mensfitness.co.uk\/\",\"name\":\"Men's Fitness\",\"description\":\"Expert-led workouts, equipment tests, and top advice - Get Fit for Life\",\"alternateName\":\"MF\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/mensfitness.co.uk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/d84fb2405fec7e6e93decc0016d97e5d\",\"name\":\"Laurence McJannet\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/688bd17dc2b45dfd1b8b621ad21fbfa9?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/688bd17dc2b45dfd1b8b621ad21fbfa9?s=96&d=mm&r=g\",\"caption\":\"Laurence McJannet\"},\"description\":\"Laurence is a sports, fitness and lifestyle writer. He began his journalism career in Beirut and Amsterdam, before returning to the UK to write for the likes of ProCycling, What Mountain Bike and Outdoor Fitness magazines. In the process of writing 'Bikepacking (Mountain Bike Camping Adventures on the Wild Trails of Britain)', he cycled and wild camped across some of most remote places in the UK, subsequently taking TV presenter Sean Fletcher on one of his off-road cycling adventures for an episode of BBC Countryfile.\",\"sameAs\":[\"https:\/\/www.instagram.com\/fat_tyres_and_camp_fires\/\",\"https:\/\/www.linkedin.com\/in\/laurence-mcjannet-b4415924\/?originalSubdomain=uk\",\"https:\/\/x.com\/los_mcjannet\"],\"honorificPrefix\":\"Mr\",\"gender\":\"Male\",\"url\":\"https:\/\/mensfitness.co.uk\/author\/laurencemcjannet\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to use a rowing machine (and get a sub-7 2k time) | Men&#039;s Fitness","description":"Find out how to use a rowing machine and improve your fitness with this step-by-step guide \u2013 including a sub-7-minute 2k training plan","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/","og_locale":"en_US","og_type":"article","og_title":"How to use a rowing machine (and get a sub-7 2k time)","og_description":"Find out how to use a rowing machine and improve your fitness with this step-by-step guide \u2013 including a sub-7-minute 2k training plan","og_url":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/","og_site_name":"Men&#039;s Fitness","article_publisher":"https:\/\/www.facebook.com\/mensfitnesstoday","article_published_time":"2024-09-01T09:38:00+00:00","article_modified_time":"2024-09-10T08:32:47+00:00","og_image":[{"width":1024,"height":807,"url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg","type":"image\/jpeg"}],"author":"Laurence McJannet","twitter_card":"summary_large_image","twitter_creator":"@los_mcjannet","twitter_site":"@MensFitnessMag","twitter_misc":{"Written by":"Laurence McJannet","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/","url":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/","name":"How to use a rowing machine (and get a sub-7 2k time) | Men&#039;s Fitness","isPartOf":{"@id":"https:\/\/mensfitness.co.uk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#primaryimage"},"image":{"@id":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#primaryimage"},"thumbnailUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg","datePublished":"2024-09-01T09:38:00+00:00","dateModified":"2024-09-10T08:32:47+00:00","author":{"@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/d84fb2405fec7e6e93decc0016d97e5d"},"description":"Find out how to use a rowing machine and improve your fitness with this step-by-step guide \u2013 including a sub-7-minute 2k training plan","breadcrumb":{"@id":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#primaryimage","url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg","contentUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg","width":1024,"height":807,"caption":"2K Row Training Plan: How To Achieve Sub-7 Minutes | Men's Fitness UK"},{"@type":"BreadcrumbList","@id":"https:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/mensfitness.co.uk\/"},{"@type":"ListItem","position":2,"name":"Features","item":"https:\/\/mensfitness.co.uk\/features\/"},{"@type":"ListItem","position":3,"name":"How to use a rowing machine (and get a sub-7 2k time)"}]},{"@type":"WebSite","@id":"https:\/\/mensfitness.co.uk\/#website","url":"https:\/\/mensfitness.co.uk\/","name":"Men's Fitness","description":"Expert-led workouts, equipment tests, and top advice - Get Fit for Life","alternateName":"MF","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/mensfitness.co.uk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/d84fb2405fec7e6e93decc0016d97e5d","name":"Laurence McJannet","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/688bd17dc2b45dfd1b8b621ad21fbfa9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/688bd17dc2b45dfd1b8b621ad21fbfa9?s=96&d=mm&r=g","caption":"Laurence McJannet"},"description":"Laurence is a sports, fitness and lifestyle writer. He began his journalism career in Beirut and Amsterdam, before returning to the UK to write for the likes of ProCycling, What Mountain Bike and Outdoor Fitness magazines. In the process of writing 'Bikepacking (Mountain Bike Camping Adventures on the Wild Trails of Britain)', he cycled and wild camped across some of most remote places in the UK, subsequently taking TV presenter Sean Fletcher on one of his off-road cycling adventures for an episode of BBC Countryfile.","sameAs":["https:\/\/www.instagram.com\/fat_tyres_and_camp_fires\/","https:\/\/www.linkedin.com\/in\/laurence-mcjannet-b4415924\/?originalSubdomain=uk","https:\/\/x.com\/los_mcjannet"],"honorificPrefix":"Mr","gender":"Male","url":"https:\/\/mensfitness.co.uk\/author\/laurencemcjannet\/"}]}},"acf":[],"parsely":{"version":"1.1.0","meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"How to use a rowing machine (and get a sub-7 2k time)","url":"http:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/"},"thumbnailUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg?w=150&h=150&crop=1","image":{"@type":"ImageObject","url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg"},"articleSection":"Features","author":[{"@type":"Person","name":"Laurence McJannet"}],"creator":["Laurence McJannet"],"publisher":{"@type":"Organization","name":"Men&#039;s Fitness","logo":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/02\/MF-desktop_favicon_32-1.png"},"keywords":["cardio","how to"],"dateCreated":"2024-09-01T09:38:00Z","datePublished":"2024-09-01T09:38:00Z","dateModified":"2024-09-10T08:32:47Z"},"rendered":"<meta name=\"parsely-title\" content=\"How to use a rowing machine (and get a sub-7 2k time)\" \/>\n<meta name=\"parsely-link\" content=\"http:\/\/mensfitness.co.uk\/features\/how-to-use-a-rowing-machine\/\" \/>\n<meta name=\"parsely-type\" content=\"post\" \/>\n<meta name=\"parsely-image-url\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg?w=150&amp;h=150&amp;crop=1\" \/>\n<meta name=\"parsely-pub-date\" content=\"2024-09-01T09:38:00Z\" \/>\n<meta name=\"parsely-section\" content=\"Features\" \/>\n<meta name=\"parsely-tags\" content=\"cardio,how to\" \/>\n<meta name=\"parsely-author\" content=\"Laurence McJannet\" \/>","tracker_url":"https:\/\/cdn.parsely.com\/keys\/mensfitness.co.uk\/p.js"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/06\/SHOT-2-019_EDIT.jpg","publishpress_future_action":{"enabled":false,"date":"2024-12-13 02:58:53","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"_links":{"self":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/9320"}],"collection":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/users\/87"}],"replies":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/comments?post=9320"}],"version-history":[{"count":12,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/9320\/revisions"}],"predecessor-version":[{"id":31971,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/9320\/revisions\/31971"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/media\/9321"}],"wp:attachment":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/media?parent=9320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/categories?post=9320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/tags?post=9320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}