How to Maintain Motivation During a Long Row

Long rows are as much a mental task as a physical one. The first twenty minutes can feel fine and then boredom sets in. These approaches help you keep going, with specific ways to break a long piece up and what to do when you hit a low patch.

Set small goals

Break the row into chunks of 5 or 10 minutes, or into 1,000m blocks. Give each one a task: hold a split, relax your shoulders, keep the rate steady. It’s easier to finish a series of small targets than one big one.

A 60-minute row could look like this:

Block	Time	Focus
1	0 to 15 min	Settle in, relaxed grip, tall posture
2	15 to 30 min	Even splits, count the drive and recovery
3	30 to 45 min	Legs first, check the sequence
4	45 to 60 min	Hold form as you tire, finish strong

Each block has a different job, so the time passes as a series of tasks, not a countdown.

Row with a partner

Rowing alongside someone, even on a nearby erg, makes time pass faster and gives you accountability. Clubs often run group erg sessions. Agree on a pace and chat in the early part, then settle into quieter rowing. See the best things about rowing clubs.

Fuel and hydrate

Dehydration and low energy make everything harder. Have water within reach, and eat a sensible meal beforehand. For a row over an hour, a small snack beforehand or a drink during it may help. Try anything new in training, not on race day. See the importance of hydration when rowing.

Take breaks as needed

In a long steady row, a brief pause to drink or reset isn’t a failure. Structured rests inside a session, such as 4 x 20 minutes with a minute between, can make a long total feel more manageable. Keep breaks short so you can return to rhythm easily, and don’t let a pause turn into stopping.

Focus on form

Use the session to work on one technical point, such as an even drive, a relaxed recovery or a tall finish. Concentrating on technique takes your mind off the clock and improves your stroke. Cycle through points every ten minutes so you keep your attention fresh. See common rowing technique faults.

Remember why you’re doing it

Keep your goal in mind, whether it’s fitness, a 2k test or a place in a crew. Writing it somewhere visible helps. When a session feels flat, remember what the long rows are building: the aerobic base that supports every other kind of session.

Find a race

An entry on the calendar gives sessions a purpose. Many clubs and events run virtual and in-person races, including long-distance erg events. Having a date gives you a reason to turn up on days you don’t feel like it.

When you hit a low patch

Almost everyone has a flat period around the middle of a long row. Try these in order:

1. Check your posture and grip. Tension creeps in unnoticed.
2. Take a breath and relax your shoulders.
3. Shorten your focus. Count 20 strokes, then another 20.
4. Change something small, like the music or a stroke rate surge.
5. Check how you feel. If you feel unwell, dizzy or in pain, stop.

More ideas

Music, podcasts, videos, interval games and apps can all help; see the best apps for indoor rowing sessions and get in the zone while using a rowing machine. For on-the-water sessions, a change of route does the same job. And if you want to lengthen your sessions gradually, see how to lengthen your off-water rowing sessions.