Academic rowing (4 km/h)

Sit in the boat or on the ergometer with a straight back and slightly bent knees. Grip the oar with both hands, pull it toward your chest while extending your legs. Then smoothly return the oar and bend your legs. The movement should be fluid and rhythmic. Rowing at 4 km/h develops cardiovascular endurance, strengthens back, arm, and leg muscles, and improves coordination.