Free on YouTube · for indoor rowers
Row-along videos that hold the rate for you
Pick a stroke rate and a time. Follow the marker on screen, row to music made at that rate, and check your stroke count at the end.
Find a session New? Start here
- First video Mon, 16 Nov 2026, 06:00 UK. Nothing is out before then.Out now: 20 SPM · Row along · 10 min. Watch on YouTube
- No talking, no intro: a 10-second countdown, then stroke 1.
- Rhythm and time only. No pace, watts or heart-rate targets.
SPM
One stroke every 3.0 s: drive 1.0 s, recover 2.0 s.
Find a session
How long have you got?
Times across, stroke rates down. Not sure? Start at 20 SPM for 10 minutes.
| Stroke rate | 10 min | 15 min | 20 min | 30 min |
|---|---|---|---|---|
| 20SPMEasy and unhurried | 10 minutes at 20 SPM, | 15 minutes at 20 SPM, | 20 minutes at 20 SPM, | 30 minutes at 20 SPM, |
| 22SPMA touch brisker | 10 minutes at 22 SPM, | 15 minutes at 22 SPM, | 20 minutes at 22 SPM, | 30 minutes at 22 SPM, |
Also planned, not made yet: 16, 18, 24, 26 and 28 SPM, SkiErg sessions, rate ladders, 5-minute warm-ups. All sessions and filters
Before 16 NovBeyond the videos
Three things that work today
The videos start on Mon, 16 Nov 2026. Until then:The first videos are out on YouTube. Alongside them:
Row to a click
Set a rate and row to the metronome in your browser. Nothing plays until you press Start.
Row to the metronome nowHear the music
First Light (120 BPM) and Open Water (132 BPM) are on Suno now: the soundtracks for 20 and 22 SPM.
Listen to the albumsGet the first video by email
One short email when new sessions go out. Nothing else.
What's on screen
Follow the marker, not the monitor
Your monitor's stroke-rate reading averages over a few strokes. The marker on screen is exact, so you match it stroke by stroke.
20 SPM
Row along · 10 min
16:12
3:48
77
of 200
3- Rate and time. The stroke rate top left; the time left, top right.
- The marker. Drive as it moves from catch to finish, recover as it slides back: a third of each stroke on the drive, two thirds on the recovery.
- Stroke count. The stroke you should be on now. At the end, check it against your monitor: 20 × 10 = 200.
- Duration bar. Fills as you go, with a mark every minute.
New to this?
4-Week Rowing Plan
Ten minutes at 20 strokes a minute, building to thirty minutes at 22. Three rows a week; tick them off as you go.
See the 4-Week Plan New? Start here
Other plans: Beginner Rowing: Learn Your Rhythm, Steady State Rowing, Rowing Intervals.
- Week 110min at 2010min at 2010min at 20
- Week 215min at 2015min at 2015min at 20
- Week 320min at 2020min at 2020min at 22
- Week 420min at 2230min at 2030min at 22
Music made to the rate
Row to the beat
Each album is made at one tempo, so the beat lines up with the stroke. At 20 SPM the music runs at 120 BPM: six beats a stroke, two on the drive and four on the recovery.
