Rowing Machine Workouts
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There is a specific rowing machine workout for what ever your goals may be. An indoor rower offers a great way to train - all the benefits of a cardio-vascular workout in a small space, without the same risk of injury associated with other types of fitness equipment. Unfortunately, many users fail to get the most from their rower because they don't vary their workouts.
I've listed below the different types of sessions you can include in your training. Each can be used as part of a regime. |
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Steady Rowing
Good for warming up, cooling down and beginners.
Steady rowing is an easy-paced workout at around 18 to 24 strokes per minute (known as the rating). This is fine for a comfortable workout if you're a beginner, and can also be used as a warm-up at the lower stroke rate before a vigorous session. Note: this isn't so good for fitness and weight loss - see below for better options.
Steady rowing is an easy-paced workout at around 18 to 24 strokes per minute (known as the rating). This is fine for a comfortable workout if you're a beginner, and can also be used as a warm-up at the lower stroke rate before a vigorous session. Note: this isn't so good for fitness and weight loss - see below for better options.
Interval Training
Good for weight loss and improving fitness
Interval training involves rowing for a period of time (usually one to two minutes) at a high stroke rate of maybe 30, and then for the same period at a lower rate of say, 20. Research has shown alternating between high and low intensity, burns more calories than a steady workout of the same time. This type of training allows you to train for longer, as you're recovering in the low intensity periods, ready for the next high interval. It also keeps you heart rate in the fat-burning zone for longer - see below.
Interval training involves rowing for a period of time (usually one to two minutes) at a high stroke rate of maybe 30, and then for the same period at a lower rate of say, 20. Research has shown alternating between high and low intensity, burns more calories than a steady workout of the same time. This type of training allows you to train for longer, as you're recovering in the low intensity periods, ready for the next high interval. It also keeps you heart rate in the fat-burning zone for longer - see below.
High Intensity
Good for stamina, fitness and competitive rowers
One of the toughest rowing machine workouts going. This is rowing as hard and fast as you can for a pre-determined period, which simulates racing conditions. Definitely NOT for the beginner, but very beneficial for intermediate and advanced rowers. Favored by elite competition rowers for building stamina, both mental and physical. It's hard work and should be built gradually to avoid injury. Start by setting a timer and row until you feel you can't row any longer - check your time and repeat more at different sessions. Then aim to add five seconds every forth high intensity session.
Also see the Tabata Wattage Workout for another example of HIT.
One of the toughest rowing machine workouts going. This is rowing as hard and fast as you can for a pre-determined period, which simulates racing conditions. Definitely NOT for the beginner, but very beneficial for intermediate and advanced rowers. Favored by elite competition rowers for building stamina, both mental and physical. It's hard work and should be built gradually to avoid injury. Start by setting a timer and row until you feel you can't row any longer - check your time and repeat more at different sessions. Then aim to add five seconds every forth high intensity session.
Also see the Tabata Wattage Workout for another example of HIT.
Pyramid
Pyramid is popular with elite rowers and involves training for shorter periods at a higher stroke rate. For example, rowing for 4 minutes at 22 strokes per minute, 3 mins at 24, 2 at 26 and 1 at 28. Then the routine is reversed.
Duration workouts
Good for fitness and developing your skill on the rower- also great for getting into The Zone.
You can use a long row for more than just burning calories. You can set a time targets to aim for, but there are more benefits beyond the obvious physical ones when you sit and row for longer periods. You can read more on how to prepare and approach a duration row here.
You can use a long row for more than just burning calories. You can set a time targets to aim for, but there are more benefits beyond the obvious physical ones when you sit and row for longer periods. You can read more on how to prepare and approach a duration row here.
Time Trial workouts
Good for measuring your progress over time (and for your motivation)
Time Trials record your progress overtime, the most common time trial is completed over 2,000 meters. Once a week, record your time for a set distance. Row hard for the first half, and then try to maintain the same stroke rate for the second half. Alternatively, you can row for a set period at your maximum stroke rate and record the distance covered at the end. This is usually carried out for two or three minutes. See more tips on time trials here.
Or check out British Rowing Pace Calculator to work out split times here.
Time Trials record your progress overtime, the most common time trial is completed over 2,000 meters. Once a week, record your time for a set distance. Row hard for the first half, and then try to maintain the same stroke rate for the second half. Alternatively, you can row for a set period at your maximum stroke rate and record the distance covered at the end. This is usually carried out for two or three minutes. See more tips on time trials here.
Or check out British Rowing Pace Calculator to work out split times here.
Online Racing
One of the latest innovations in home rowing is the ability to connect your rowing machine to online systems to compete against other rowers. Most are currently only available to users of Concept2 machines with PM3 or PM4 monitors, but as more come online this may become a feature on more models. For more details please click here.
Rowing Workout Apps
Still in the early days, these are currently only available for the top end models such as the Concept2 and are little more than extensions to the display units. We've only tried one to date, you can read about the ErgBuddy here.
Heart Rate Programs
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Good for weight loss and fat-burning.
Many rowers have pre-set heart rate programs. You connect yourself up to the console via either an ear clip or a heart rate monitor strap, and set the rate. The console will prompt the stroke rate to keep your pulse within the limits you’ve selected (or some will alter the resistance to make you work harder). Excellent for building fitness or rapid weight loss. Read more about heart rate training here. |
Available on the Kindle - The Complete Rowing Machine Program
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So the next you feel the urge for a good rowing machine workout, don't just sit on it and row. By adding variation to your training will help you get the best results from your rower - and keep you interested! Set yourselves goals and write out a plan to help get you to where you want to be. Use a combination of the types listed above and you may be surprised just how quickly you can achieve your targets.
Also see 'Avoiding Bad Workout Habits'.
We recommend this program for a structured training schedule.
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Also see 'Avoiding Bad Workout Habits'.
We recommend this program for a structured training schedule.
You are here: Home | Rowing Machine Workouts