OPTIMIZING OPEN ROW

For many of our members, Open Row is a go-to option for longer, unstructured rows and recovery days. You can also add structure to Open Rows though by setting time and distance goals for your workout.

OPEN ROW OPTIONS

When you tap into the Open Row card on your home screen, you'll see three options. "Set Length" is the one we'll explore first.

SETTING A DURATION

If you choose "Set Length" it will auto-fill to setting a time-based workout. A few use cases for this option:

• If you're returning from an injury and you want to row 5 minutes every day to see how things feel.
• If you're building endurance and want to test yourself over time against a 15-minute row.

For quick access, there are pre-set options for 10, 30, and 60 minutes. But you can fine-tune the duration by the minute or even by the second. That level of granularity is useful, say, if you're pushing yourself to row 30 seconds longer every day.

SETTING A DISTANCE

The other option you'll see is to build a distance-based workout. In this case, the pre-set options are 1K, 5K, and 10K meters. If those don't suit your needs, adjust the distance by either 100m-intervals or 1,000m-intervals. A few use cases for this option:

• If there's a particular distance that you really like for warm-ups or cool-downs.
• If you're pushing yourself to row farther and you want granular control over when you increase the distance and by how much you increase it.

    

SETTING CUSTOM INTERVALS

If you want even more control over your Open Row workout, you can set custom intervals. Like the options outlined above, this one works with either time- or distance-based intervals. You also have the option to build in rest periods between intervals, if you want.

Here are a few examples for how you might use this feature:

• To build stamina, set up 3 rounds of 10-minute intervals with 2-minute rests.
• To build speed, go for 10 rounds of 250m intervals with 1-minute rests.
• Set up a decreasing ladder, starting with a high distance/time and shortening it with each interval (or vice versa).

CHOOSING YOUR SETTING

The last thing to note on customizing Open Row is that we have dozens of settings to choose from. They fall into three buckets: Wavelength biomes, Scenic Row selections from around the world, and a data visualization screen that shows your metrics and a graph while you row.

If you like exploring virtual worlds, then our Wavelength biomes will probably be a go-to. If you like to get lost in beautiful scenery while you row, our Scenic Rows are for you. And if you're a more metrics-focused person, you'll like the data visualization option, which gives real-time feedback that helps you fine-tune your workout as you go.