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I am new to rowing. However rowing is primarily a legs activity. You should only minimally be using your arms.

Slow down. A good pace is 2min/500m. Any faster and you will feel spent.

You can do intervals to build endurance: 30s fast work/90-120s slow and repeat 5 or more times. If that’s too much try 15s/60-90s. Build up from there.

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Thanks for the advice. I normally tackle it as 5x10 pulls where each set is ~100m. My legs are always wobbly afterwards. I think switching between slow/fast is a good idea and I’ll try it out. I feel like I always dread doing intervals and I just try to get it over with as fast as possible haha. Bad habit of mine

2000m is the standard for benchmarking yourself. Legs/back/arms are three distinct movements - when you are done pushing with your legs and they are fully extended you should still be upright, then lean back, then arms. The arms should just be dead weight used as a hook for the oar up until the last part of the drive. Engaging them throughout will tire you faster. Reverse the order on the way back to the catch.

If you're feeling particularly motivated - bring a bucket ;)

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