Advanced Hydro Rower Workout

Advanced Home Gym Rower Workout with Kasey Arena

Take Your Home Gym Rowing Workout to the Next Level

This rowing workout is a great way to challenge yourself and encourage a friendly competitive spirit. This is a workout you can repeat after a few days of rest, or after a few weeks of training to see how much you’ve improved your speed. 

We’re keeping this home gym challenge anaerobic by going with a shorter working time and longer recovery time to give your body ample time to replenish energy stores.

500-Meter Rowing Challenge!

  • 500 m Row for Time
  • 3 Minute Rest
  • 500 m Row For Time
  • 3 Minute Rest
  • 500 m Row For Time
  • 3 Minute Rest
  • 500 m Row For Time

How To:

  1. Warm up before the challenge by doing a dynamic warm up of your choice and then row for about 200-500 meters at an easy pace.
  2. Perform 4 sets of 500m rows with 3 minute rests in between.
  3. At the end of the workout, take down your average time of all 4 sets of the 500 meter rows. Keep track of it so you can then challenge yourself a few days to a week later (after you’ve recovered) to try and beat your average time. 


Proper rowing form

How to set distances on your Hydro Rower

If you need help sticking to your fitness goals, use these tips to stay on track and try out a new workout move, like toe taps.

Kasey Arena Kasey Arena
Kasey Arena is a certified personal trainer and best-selling co-author of "BODYpeace." She holds a Bachelor's Degree in Health and Physical Education, and currently serves as an Under Armour Brand Ambassador, IDEA Fitness Inspired Advisor and FitFluential Ambassador. Kasey is a fitness, health, balance, and food enthusiast as well as the creator and voice behind the blog. Kasey prides herself on teaching the importance of everyone finding their own balance in life and stresses a personal outlook with her motto, “Be true to you!”

Looking For A New Workout To Try?

The Cybex Workout Center has free workouts organized around the four most popular fitness goals. Try them at the gym or in your home workout studio space.



Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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