What It Is
A full-body cardio machine that hits your legs, back, core, and lungs in every pull. Each stroke starts with power from the legs, flows through the hips and core, and finishes with the upper body. It’s smooth, tough, and brutally effective when done right.
Score Recap
Burn Output: 9/10
Full-body engagement = high energy demand. Legs + back + arms means solid calorie burn across the board.
Sprint/HIIT Use: 8/10
Great for intervals and power sets. Slight delay to build flywheel speed, but once it’s moving — it hits hard.
Training Versatility: 8/10
Zone 2, intervals, tests, warm-ups — you can program just about anything. Requires solid form for max output.
Best Used For
If you want full-body cardio, a big calorie hit, or hard intervals that don’t wreck your joints, this machine delivers. Smooth output, real results.
Aviod if ....
You don’t want to learn proper form — it matters hereYou hate using your back or pulling movementsYou expect max intensity with no technique — rowing punishes bad habits fast
Sample Workouts
• 500m Sprint Repeats × 5
Row 500m fast, rest 90 sec between rounds.
• 20-Min Zone 2 Row
Keep stroke rate low, focus on breathing and smooth pacing.
• 30/30 Intervals × 10
30 sec hard / 30 sec light — stay consistent on pace.
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