Recovery Row 25-Minute Session
By the Watta Team · Updated July 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
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:30+ | - | Very easy arms and body rowing |
| 2 min | 2:20-2:30 | - | Add legs gently, stay relaxed |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 8 min | 2:15-2:25 | - | Easy pace at 16-18 spm, very light pressure |
| 8 min | 2:15-2:25 | - | Maintain low effort, focus on technique details |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 2 min | 2:30+ | - | 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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