Whether you’re rowing during WODs at your local box, training for Hyrox, or justing aiming to take your rowing performance to the next level, shaving down your 1k time is a benchmark many strive for.

Ever walked into the gym, made a beeline for the rowing machines (maybe all the treadmills were taken?), plonked yourself down and then kind of... not really been sure what to do next? We hear ya! But ...