Recovery Row 25-Minute Session

By the Watta Team · Updated March 2026

All Levels25 minRowErg
A deliberately easy 25-minute session for recovery days. The goal is not fitness building but active recovery — promoting blood flow, loosening stiff muscles, and maintaining the rowing habit without adding training stress.

Warm-Up

IntervalTarget SplitRestNotes
3 min2:30+-Very easy arms and body rowing
2 min2:20-2:30-Add legs gently, stay relaxed

Main Set

IntervalTarget SplitRestNotes
8 min2:15-2:25-Easy pace at 16-18 spm, very light pressure
8 min2:15-2:25-Maintain low effort, focus on technique details

Cool-Down

IntervalTarget SplitRestNotes
2 min2:30+-Even easier to finish
2 min stretching--Hip flexors, hamstrings, shoulders

Coaching Notes

  • +If in doubt, go easier. This session should feel almost too easy.
  • +Heart rate should stay below 130 bpm at all times. Use a monitor to keep yourself honest.
  • +Recovery rows are about movement quality, not metres covered. Focus on perfect technique.
  • +Rate of 16-18 spm forces a slow, controlled recovery phase — this is restorative by design.
  • +Use this session after hard interval days or strength sessions to promote adaptation.

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Frequently Asked Questions

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