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Building a workout
Creating a training
Training timeline
Effects timeline
Sound timeline
Screen timeline
Participant timeline
Preparing a workout
Rowing handbook
Basic rowing technique Technical rowing exercises Rowing drills Performance data
Ground exercises handbook
Bent-over row Biceps curl Bicycles Bird dog Burpees Clamshell Crunches Dead bug Deadlift Donkey kicks Fire hydrants Flutter kicks Forward fold Frog glute lifts Froggers Heel touches High knees High plank Hip bridges Hundreds Inchworm Jumping Jacks Kettlebell swing Leg raises Low plank Lunge Man makers Mountain climbers Push-ups Reversed plank Runners Seated twist Side lunges Side plank Sit-ups Squats Standing side leg raises Sumo squats Swimmers Triceps kickback Upright row V-sit
Teaching a workout
Best practices
Introduction Timing Communication Motivation
Studio screens
Average stroke rate & split Power meter Power total Stroke rate Time / distance race
Participant screens
QR Code / Login Get ready Power curve Power meter Stroke rate Power top Time / distance race
Support
Opening & Closing procedure
Troubleshooting
Contact

Copyright Jezzr / info@jezzr.nl

Introduction

Check-in

Tips

  1. Ask participants if they have any injuries and ensure their setup on the machine is correct.
  2. Assist first-timers with the placement of their feet; the straps should be positioned on the widest part of their feet.
  3. Make sure everyone starts with low resistance—setting 1 for inexperienced rowers and 2-3 for experienced rowers—to minimize the risk of injury.

Prepare for the workout

Tips

  1. Explain the studio screen: The top left displays the current exercise, below that is the upcoming exercise, and underneath is the remaining time for the current exercise. At the bottom of the screen, a timeline outlines the structure of the workout, and the bottom right shows the total remaining time for the session.
  2. Clarify the structure of the workout: Orange segments indicate technique and warm-up, red segments represent more intense rowing, and blue segments highlight exercises on the mat.
  3. Optionally, discuss the focus of this workout and quickly walk through the timeline. Highlight key parts and share what you, as a trainer, are particularly looking forward to?