The Anatomy of a Class: Indorow & Row 30

Posted on Posted in Fitness, Rowing

We have people ask us all the time, “What is Indorow?” So we’re here to clear things up and answer all of your questions!

What is Indorow?

Indorow is an entire season of rowing wrapped up into one 45-minute class. It’s the closest you can get to actually rowing on the water without lugging around a boat. Indorow is designed to be the perfect exercise for beginner, advanced, and Olympic rowers alike.

So, what does an Indorow class look like?

The Warmup

Each Indorow class begins with a warm up where the instructor first goes over the monitor, explaining stroke rate (amount of strokes per minute a.k.a. tempo) and split time (the time it would take you to row 500 meters a.k.a. your pace), and takes you through proper rowing form.

Next comes the Pressure Test to get a feel for each of the different tempos you’ll be rowing at throughout the class:

  • 24 SPM – easy pressure, focused and controlled
  • 26 SPM – medium pressure, more challenging but comfortable
  • 28 SPM – full pressure, the highest aerobic tempo, so not quite a sprint but still intense

Pressure Test

Following the warmup, you’ll be taken into a few different rowing waves, consisting of anywhere between 30 seconds to 2 minutes at each tempo, designed to challenge and increase your cardiac and muscular endurance, driving up your heart rate and overall calorie burn.

Example Sets

A few examples of Indorow sets include:

  • Endurance waves – longer time at each tempo (1-2 minutes) and longer sets (7 to 10 minutes). These waves are perfect for increasing stamina, building strength, and improving general health.
  • Anaerobic sprint sets – quick, 30 seconds to 1 minute at each tempo, alternating from recovery pace (24 SPM) to full sprints (28+ SPM). These sets will torch fat, improve cardiovascular levels, and generally improve total athletic performance.

Your instructor will be rowing right along with you, guiding you through the waves and giving you challenges throughout the entire class.

The Race

The class comes to an end after one of our friendly but challenging races for one final push:

  • 1.5 minutes for distance
  • 500 meters for time
  • Tabata (20 seconds all out, 10 seconds totally stopped, 8 rounds) for distance

We keep track of our best performances each quarter, and our best overall times and distances. Each class you can see how you are improving, and have an opportunity to earn your own spot on our TR First Boat!

What is Row 30?

Row 30 is the same structure as Indorow, except that it is all condensed into 30 minutes. This is a perfect lunch time class, and a great option for those with busy schedules and big goals!

Ready to take your First Complementary Class?

At Total Row, your FIRST WEEK is on us! Take advantage by clicking the link below.



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