The Right Way To Add Rowing To Your Training Regime

Rowing uses almost every muscle in the body, burns more calories a minute than any other gym-
based movement and, when you train it correctly, can develop strength, power, and endurance all at
once. In my opinion, no training regime for any sport is complete without it.

But finding great speed and mastering the movement requires correct and deliberate practice.
Better practice leads to greater improvements, which lead to a deeper obsession with the
movement, and so the cycle continues. One of the biggest challenges is knowing how to use rowing
to make your training most effective.

Here are a few steps to successfully introduce rowing into your training regime.

1. Invest in a Proper Coach

Rowing looks easy when you observe an expert, but don’t assume the journey to get there has been
straightforward. The key to going fast in rowing is mastering the basics. The rowing stroke should be
predominantly leg-driven and rhythmical.

If your arms are sorer than your legs after a workout, invest in a coach that knows what they're
doing. If you feel like you're moving around a lot but not going anywhere fast, ditto.

2. Break Up High Volume with Varied Movement

famously states that "to press a lot, you must press a lot." He means to be good at strict press, you
must train it frequently with volume.

The same applies to rowing. Rowing requires volume, and the mileage can get boring and
monotonous. A great way to break up the boredom is to combine your mileage with low-skilled
movements that can function as active recovery.

For example:

10 x 500m with 30 air squats in between, not for time, and focusing on perfect squat form.

This is a great way to keep moving between rowing intervals, give your mind a rest from the rowing
movement, and allow your heart rate to gradually come back down as you focus on just moving well.
 

A word of warning: Do not fall in to the trap of embarking on an ambitious volume-based

programme for a few weeks, then failing due to boredom.

3. Control Your Intensity

In any rowing workout, it's useful to predict roughly what the intensity will feel like. The safest
strategy is to always to start steady and leave a bit in the tank to sprint towards the end. You can
always add in effort, but you can't take it back.

An objective way to ensure you don’t overcook it is to look at two numbers: your rate and speed.

Rate is simply how many strokes you're taking in a minute. This number should almost never be
under 18 spm (strokes per minute) or over 32 spm, unless you are doing serious volume or sprinting.

In a workout with multiple movements, you should have an idea of what rate gives you the most
efficient return of speed. If you don't, seek out a rowing training programme to help you find this.

Speed is usually displayed as time per 500m, otherwise known as your split. The faster you go, the
lower your split. You should have a ballpark idea of what speed you're capable of producing as a max
effort for 1, 3, 5, 10 and 20mins. You can then use these numbers to scale appropriately for
workouts of similar duration with other movements.

For instance, if your 5min max-effort split is 1:50/500m, do not start a 20min AMRAP of rowing,
burpees, and wallballs at a 1:30 split. Yes, this is obvious, but when the adrenaline flows, our animal
instincts take over and it’s important to think correctly under pressure. 

4. Challenge the Movement

CrossFit, fitness racing, and WODs prescribe rowing in a number of different contexts. It's important
to understand how including other movements will affect your rowing technique. I always say most
athletes won't win a workout with their rowing abilities, but they can certainly lose one. If your
rowing tekkers goes out the window after a set of heavy deadlifts, you’ll be left for dust.

It’s therefore important to have sufficient volume under your belt so your technique is robust
enough to deal with intense movements being thrown in. It’s also vital you know how these
movements affect your rowing stroke, so pull them into your training repertoire from time to time.

For example:
 

5 x 2min rounds with 3min rest between:

15 Deadlifts at 100/70kg (M/F), Max meters rowing*

15 Box jumps at 30”/24”, Max meters rowing*

15 Chest-to-bar pullups, Max meters rowing*

15 Handstand Push-Ups, Max meters rowing*

15 Toes-to-bar, Max meters rowing*.

*rate capped at 32 spm.

5. Enjoy the Process

Rome wasn't built in a day and neither will ninja rowing. Fall in love with the improvement in your
movement, the greater understanding of your numbers, and the progression in your rowing journey.
I tell my athletes they have between now and the rest of their lives to become the best they can be
at rowing, so enjoy the journey and don't chase the early numbers.

Save Your Joints

Rowers are a very low impact alternative to traditional cardio. Even though the benefits outweigh
the side effects, other forms of cardio can be rough on the joints if repeated enough times. Rowing
offers the same benefits as other forms of cardio such as running, hiking, and while keeping the
impact on your body low. It also can be used to rehabilitate while recovering from certain injuries.

Perfect for All Ages

From young to old, rowing can be an amazing option to add into your workout routine. Rowing
intensity can vary from high to low to create a great workout for any age. Staying active as you age
can be crucial for improving longevity. Any low impact exercise, such as rowing, can benefit your
overall health. Starting from a young age is also a great way to build healthy habits around being
active and prioritizing your health. Every age can benefit from adding the rower into your routine as
long as proper form is maintained.

Getting Started on the Rowing Machine

Before you add rowing to your fitness routine, it’s important to understand proper rowing form.
There’s an order of operations for movement that goes: legs, core, arms. Push off from the foot
pedals, then engage your core as you bring your arms to your chest and back to legs, as you return
to a bent leg position. Most of the power will come from your legs as you push and drive with your
lower body and pull away from the base of the machine. But don’t worry, rowers work the whole
body! However, without actively engaging the core while the legs are driving from the footplate,
power is dramatically lost so make sure to keep your core tight as you row. For a full rowing tutorial
and 21-day plan, head to our rowing guide!

Rowing and Strength Training

Rowing makes a great addition to any strength training plan. Most strength plans now incorporate
some cardio workouts, in which the resistance is lighter. Since rowing uses around 85% of the
muscles in your body, it provides an effective and efficient way to alleviate some of the soreness
associated with strength training. Heavy resistance can create joint soreness, which can then be
amplified by high impact cardio exercises such as running or jogging.

Mixing in a Rowing Workout

Give it a try! If you already have cardio in your exercise routine, try swapping out the treadmill or
spin bike with rowing for a day and see how you feel! If you are looking to get back into a cardio
routine or are working out after taking some time off, starting small can be a great way to ease back
into your fitness journey.

Warm Up Rowing Set

100 Meter Row

10 Jumping Jacks

200 Meter Row

20 Squats

500 Meter Row

15-Minute Rower Cardio

This 15-minute interval style workout will get your heart rate high! Make sure to set realistic paces
to get the most out of it!

Set Three Rowing Paces depending on experience

Base – Something you could do for 20 Minutes without stopping

Push – Something you could do for 3-5 minutes without stopping

Sprint – Something you could do for 30 seconds to 1 minute without stopping

1 Minute at Base Pace

1 Minute at Push Pace (1:00)

1 minute at Base Pace (2:00)

30-Second Sprint Pace(3:00)

1 Minute Recovery (3:30)

1 Minute at Base Pace (4:30)

2 Minute Push Pace (5:30)

90-Second Base Pace (7:30)

1 Minute Sprint Pace (9:00)

1 Minute Recovery (10:00)

1 Minute Base Pace (11:00)

1 Minute Push Pace (12:00)

1 Minute Base Pace (13:00)

1 Minute Sprint Pace (14:00)

Endurance Rowing Workout

This workout gives ranges for the distances to be completed. Make sure you pick distances that
match your fitness level!

Warm Up

500-600 meter Row

Challenging, but doable pace

1 Minute Rest

800-1200 Meter Row

Shoot for this to be slightly faster pace than the previous row

1 Minute Rest

500-600 Meter Row

Try to make this your fastest pace yet, leaving some gas in the tank

1 Minute Rest

1500-2000 Meter Row

This is the BIG one of this workout! Challenge yourself!

2 Minutes Rest
500-600 Meter Row

Goal is to match the time from your previous 500-600 Meter row

1 Minute Rest

800-1200 Meter Row

Last row of the workout, this is where you empty the tank

Cool Down Row – 500 Meters

Should be at a slow pace that allows you to catch your breat

Low rows

Suspended lunge
Front squat

Chessst press