Setting up a session

Rowing with RowPro

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Rowing with RowPro

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Most of the time you spend with RowPro will be spent rowing. Whatever session you set up, apart from warm-ups and warm-downs, all of the rows you do will be one of three basic types:

Just Row

You just pick up the handle and row.

Steady State Row

You row steadily for a preset time or distance.

Interval Row

You row a preset pattern of intervals, each of which is a specific time or distance.


While these are basically the same as you can do with just the standard Indoor Rower, RowPro greatly extends what you can do, enhances your rowing experience, and simplifies setting up and rowing even the most advanced sessions.

This section walks you through what's involved in rowing each type of session.