Try This: Father’s Day Workout for Rowers

What better way to honor dad than by doing a rowing workout out with him? Grab a Father's Day workout - or three!

 

 

Fathers get no respect when it comes to their special day.

 

Tools and ties, yes. But do a keyword search for “Father’s Day workout” and the term isn’t even searched enough to rank as something that’s highly sought after. Never mind a father’s day workout on the rowing machine, which we think is the best kind of workout for dads, obvi.

 

We’re here to change that.

 

We put our heads together with our certified instructors and came up with 4 brand new rowing workouts (or SkiErg or BikeErg) that would be great ways to celebrate dad on Father’s Day, or any other time. Because every day is a great day to lift up the big guy, right?

 

 

Three of these sweat fests are interval workouts that will have you on and off the rowing machine. The fourth is a chance to see what you can do with a challenging rowing-only workout. That’s just how some dads like to roll with their Father’s Day workout, and we’re cool with that.

 

Try them and see what you think, then post your thoughts and results in the comments.

 

A NOTE BEFORE WE BEGIN: These workouts assume that everyone rowing has some experience on the machine. As always, let your fitness and your gut be your guide.  The rowing machine meets you where you are and takes you as far as you want to go. That means that YOU can decide every day how hard you want to work.

 

If this will be your or dad’s first rowing workout, or one of them, be sure he checks with his doctor before beginning any new physical activity.

 

Bring on the Father’s Day Workout!

 

Father’s Day Workout #1

 

This workout, a descending ladder of push-ups mixed with rowing, one comes courtesy of Certified Instructor Jake Ballestrini of ErgX Fitness in Uncasville, CT.

 

“Growing up, my dad always used to base one’s strength on how many push-ups you could do in a row,” Jake says. “So this screams Father’s Day to me.”

 

PUSH-PULL

Do a descending ladder of 15 down to 1 push-ups, with a 200-meter row in between each set of push-ups.

That means that you will first do 15 push-ups then row 200 meters. Then do 14 push-ups, row 200 meters, and so on until you get down to 1 push up and 200 meters.

 

For those of you counting at home that means you will do a total of 3000ish meters of rowing and a whooooole lot of push-ups (120 to be exact). Adjust as needed as fatigue sets in by making the push-ups easier.  Form first always, so if you need to drop to your knees, do your push-ups with your hands on a box or off a wall, do that.

 

Ain’t no shame in scaling, and this one will catch up with you!

 

It’s a great workout for any time of year, though, because push-ups are a perfect complement to the pulling motion of rowing. Yay for muscle balance!

 

 

FATHER’S DAY WORKOUT #2

 

Here’s a workout they love at Elite Athletic Development / CrossFit Arlington Heights in Arlington Heights, IL. Certified Rowing Instructor Karen Inman dreamed up this CrossFit-style workout. It’s a bit more advanced than the first workout and it follows a theme we love to do with holiday and birthday workouts: Include the month and date in the class design.

 

KEEPIN’ IT 1600

Buy In: 1600m Row or SkiErg (double the meters on the BikeErg)
+
16 Dad (Man) Makers
* 6 Sculling Sit-Ups or regular every 4 Man Makers
+
Cash Out: 1600m Row or SkiErg (Double the meters on the BikeErg)

 

 

Father’s Day Workout #3

 

Do IT For Dad

Six rounds:

 

Row 600m (double the meters on the BikeErg)

16 KB swings

20 Thrusters / squats

19 Sit-ups

 

 

Father’s Day Workout #4

 

This one isn’t Father’s-Day specific, but it will DEFINITELY give dad a good chance to sweat. From the cauldron of Master Instructor Heather Alschuler.

 

Mountain Climb

 

Set your monitor for variable intervals and enter the distance you’d like to go for each one, with 30 seconds rest time.

 

Row 100m at 20 strokes per minute

Rest 30 seconds

Row 200m at 22spm

Rest: 30

Row 300m at 24

Rest: 30

Row 400m at 26

Rest: 30

Row 300m at 24

Rest: 30

Row 200m at 22

Rest: 30

Row 100m at 20

 

Finished and feeling like you want more? Try adding one more mountain climb and repeat the entire set once again.

 

How did you do?

Did you try the workouts? How did you like them? Let us know in the comments, we’re seriously curious!

 

Need more workouts?

Want even more? Grab our FREE #GetFlywheelFit workout set. You get 11 classic UCanRow2 workouts that will get you burning fat and building strength. No more thinking about what kind of workout to do!

 

Your St. Patrick’s Day Playlist Is Here!

Get your St. Patrick's Day row on! Irish pub songs and modern melodies combine in TWO great rowing playlists. #rowing #stpatricksday #fitness #workout #playlist

 

St. Patrick’s Day playlist anyone? How about two? Because the only thing better that one St. Patrick’s Day playlist is two!

 

We couldn’t decide which workout and playlist we wanted to do more in advance of the corned beef and cabbage. So we decided not to decide! Instead, we made one grouping that’s a standard playlist and another to fuel your best interval workout.

 

Both lists combine classic Irish pub songs and more popular music by Irish artists. Leprechaun-approved, and we hope you’ll like them too! If you have suggestions for songs we should add, post them in the comments and we’ll give them a listen.

 

ABOUT THE PLAYLISTS’ TEMPO

 

In general, we’ve tried to respect the guidance to keep the beats per minute around 100-120 for rowing, with some latitude to bump it up when the band really gets going. Mostly though, we think you’ll find that music that’s too fast will result in bad rowing and fewer meters than you might expect.

 

St. Patrick’s Day Row Playlist

 

The main list, St. Patrick’s Day Row, is set up so you can “press play” and get a few minutes of warmup before getting into a generally higher-tempo workout for about an hour.

 

 

St. Patrick’s Day Intervals Playlist

We also created a separate playlist, St. Patrick’s Day Intervals, that allows you to do about a half hour of intervals of 3 minutes of work with equal amounts of paddle rest (no-pressure rowing). If you want a workout where you can just hit “play” and go (starting with a bit of warmup), that would be the one.

 

 

Try both and let us know what you think!

 

Want some killer workouts to go with your new St. Patrick’s Day playlist? Download our free #GetFlywheelFit workout set. 11 workouts to keep you sweating, and guaranteed to bring you luck! ERIN GO ROW!

 

Interval Workout: Balls to the Wall

If you have 15 minutes you have time to work out. Do this interval workout with the rowing machine, SkiErg or BikeErg, or all three. Want more workouts like this? Get our free workout set #GetFlywheelFit: http://bit.ly/GetFlywheelFit #crossfit #rowing #workout #skierg #workout #fitness #rowingmachine #rowingworkout #ucanrow2

 

If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.

 

The key to killing it on a workout like this is going hard from the get-go. That’s why you want to take at least a few minutes to warm up and get a sweat rolling first.

 

Once the workout starts, it’s on! Take breaks as needed but you’re aiming to get breathless. “Work until you can’t, rest until you can,” is your guiding phrase.

 

You can use the rowing machine, SkiErg or BikeErg, or a combination of the three. Just make sure you’re breathing hard on those pieces, as well as on the off-erg exercises. 

 

If you’re rowing on a Concept2 machine, use the Undefined Rest feature to make working through the rounds a breeze. 

 

GET AFTER IT!!

 

Terms you might need to know:

 

AMRAP: As Many Rounds As Possible in the time of the workout

Lunges/squats: The squats are an option for “scaling,” or making the workout a bit easier (or simply giving an option for a different move if, for example, lunges don’t work for you).

OH press: Overhead press. You can use dumbbells, kettlebells or a barbell. Aim to push the weight above your head, until your arms are straight and even with your ears. 

 

Want more workouts like this? Get our free workout set #GetFlywheelFit: 

 

SEND ME THE WORKOUTS!  

 

Questions? let us know in the comments. If you try the workout we’d LOVE to hear your feedback, too! 

 

Concept2 Rower Workout: Triple Trouble

This Concept2 rower workout will keep your muscles guessing. Burn fat and build strength by using all the cardio erg options plus strength moves, or just use the rower. Either way is good!

 

Equipment needed: Concept2 rower, SkiErg, BikeErg.  Dumbbells; kettlebells; TRX, rings or a pull-up bar

 

This is a killer workout especially if you have the Concept2 rower, SkiErg and BikeErg.  No problem though if you don’t have all three, just use whatever you have it’ll still be a great sweat.  If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to any ability level.

 

To be clear, in between the 3-minute cardio intervals, you’ll do descending amounts of reps on each round.  So it’s 10 reps of everything on the first round, then 8 on the second, and 6 on the third.

 

The fact that you’re dropping down in volume means you might be able to up your effort on the Concept2 rower or other cardio. Or try increasing the weight on at least a few of the reps as you go through the workout.  We usually have a couple of options of weights of kettlebells for the goblet squats, for example.  As soon as we fail at one weight, we immediately set it down and pick up the lighter weight to keep going.

 

With only 3-minute rounds on the Concept2 rower, you should be able to push hard (whatever that looks like for you).  You want to be at a point where you could give one- or two-word answers to a question, but you’d rather not.  A racing start will help you get the flywheel moving quickly so you can make the most of your interval.

 

Want more interval workouts like this? We have lots you can grab for free in our Workouts section.  Or, if you’re ready to level up to a done-for-you training program, check out #MeterMonster and #FlywheelFrenzy, our 4-week rowing workout programs.

 

Try this and let us know how it goes in the comments.  We can’t wait to hear!

 

3 Reasons to Consider a Rest Day

Posted by Sarah

 

If all you ever do is go go go, you're missing out on the physical and emotional benefits of a break. Try a rest day or three and watch your performance improve. #rowingtraining #restday #crosstraining #indoorrowing

 

When was the last time you took a rest day or an even longer break from your workouts or your regular routine in another way?  Like the kind where you literally DO NOTHING, and you planned it that way.

 

If your answer is “Uhhh, I don’t remember my last rest day,” or “training breaks are for wusses,” this is your invitation to rethink that.

 

I can get pretty competitive about pretty much everything, but I recently called for a timeout and did some on-water rows purely for fun. Our summers are so short in the Upper Peninsula, I just wanted to slow down for a minute and enjoy it.

 

If you could be inside my head you would know that that’s an enormous change.  Normally I’m all about having some sort of a workout to do, or at least a bunch of drills, whether I’m training for a race or not.

 

But by slowing down and NOT having a goal in mind beyond getting some fresh air and enjoying being on the water, I had an amazing, mood-boosting time and got to take in the scenery, including watching an eagle float overhead and seaplanes take off.

 

Point being: You miss a whole lot of life if the way you’re living is all grind, all the time.

 

Life’s too short for that, friends.

 

If you need more reasons to look at taking the pedal off the gas and give yourself a rest day – or two or six – here are three:

 

1. As we say about training, “You progress in the rest.” The workout is the stimulus for change, but the recovery IS the change. That’s when the muscles are resting and growing after being stressed.

 

Something to keep in mind: The general rule is you need at least 48 hours to recover from a workout, with full recovery not seen until 72 to 96 hours later.  The older we get, the longer the recovery time, by the way.

 

2. Rest helps you keep your mental edge: A little time off from the gym will do wonders for your performance when you do get back to it. By the way, “a little time off” doesn’t have to mean a rest day or two a week.  If your mental or physical performance is really suffering, maybe you need to take a break of a week or more.

 

Unless you’re training for something right now (and even if you are) we promise the world won’t come to an end if your weight or erg session becomes a day at the pool, an easy breezy walk or bike ride, or an afternoon in a comfy chair with a good book.

 

You’d have to do nothing for two weeks or more before you’d really feel the effects of any deconditioning. So kick back and relax, the world’s not coming to an end.

 

3. Rest prevents injury: By resting you prevent overuse, and that in turn prevents injury.  Want to lose ground? Tear a rotator cuff or pop your Achilles. Then you’ll REALLY be resting.

 

We worship “the hustle” in the United States, often to our detriment.  If all you’re doing is going, going, going, whether in your workouts, your work, or some other aspect of your life, you will eventually break down. Bet money on it.

 

How to make the most of your rest day or days

 

3 good reasons why taking some time off from working out might be just what you need. #training #overtraining 1. SLEEP IN – Nothing helps you restore your hard-worked muscles like some good shut-eye.

2. BUMP UP THE PROTEIN – It’ll help you rebuild that muscle you damaged in your workout.

3. HYDRATE, HYDRATE, HYDRATE – We need hydration ALL the time, not just when we’re working out or being active.  Don’t worry about some scientific calculation of how much to drink. If you’re peeing clear, you’re good.

 

So consider this your hall pass to go find a hammock or a cozy couch and a big old glass of lemonade.  We’ll see you there!

 

Questions? Thoughts? Hit us up in the comments, we’ll get back to you asap … probably from the couch.

 

Want more ideas like this? Subscribe to our newsletter, we send out fresh workouts, technique tips and thoughts to row by every week!

Rowing Workouts: Fourth of July Workout

 

Try this Fourth of July workout on the 4th or any other day! 1776 meter row warmup, then do: 3-5 rounds: 76 cal row, ski or bike 7 burpees 6 manmakers. Or scale it to make it easier: 1776 meter row warmup, then do: 3-5 rounds 776 meter row, ski or bike 7 push-ups 6 squats 7 jumping jacks 6 sit-ups DONE! #rowingworkout #intervaltraining #indoorrowing #workout

 

Need a Fourth of July workout?  Try this one.  Plenty of meters, but you’ll also get in and out fast, and sweaty.  Here we offer you two versions, pick the one that best fits your fitness level and how hard you want to work.  And, in the spirit of independence, you can choose whether you want to do this on the rowing machine, SkiErg or BikeErg.

 

If you’re doing this outside of the 4th of July season, just change that warmup to 2000 meters and you’re good.  By the way, you should be working hard on the cardio intervals of the main workout.  Keep it in that 70-80 percent effort range of “you can talk but you’d rather not.”

 

 

Sparkle With Glory: Fourth of July Workout A

1776-meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of:

76-calorie row

7 burpees

6 manmakers

 

Or scale the workout to make it easier and more inclusive:

 

Sparkle with glory: Fourth of July Workout B

1776 meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of the following:

 

776-meter row, ski or bike

7 push-ups

6 squats

7 jumping jacks

6 sit-ups

 

DONE!

 

Get 11 free rowing workouts

Want more workouts like this? Download our FREE #GetFlywheelFit workout set to burn fat and build strength in 25 minutes or less. Do them at home, at the gym, or with your rowing class.  However you do it, you’ll get in, get out, and get on with your day.

 

You might also like:

Our #MeterMonster and #FlywheelFrenzy done-for-you rowing training programs

3 Rowing Machine Workouts to Get You Back On Track

Crossrow workouts

 

Try this Fourth of July workout on the 4th or any other day! 1776 meter row warmup, then do: 3-5 rounds: 76 cal row, ski or bike 7 burpees 6 manmakers. Or scale it to make it easier: 1776 meter row warmup, then do: 3-5 rounds 776 meter row, ski or bike 7 push-ups 6 squats 7 jumping jacks 6 sit-ups DONE! #rowingworkout #intervaltraining #indoorrowing #workout

Interval Workout of the Day RAMP IT UP

Interval Workout of the Day: Burn fat and build strength fast with this AMRAP (as many rounds as possible) workout. Adjust your weights as needed to keep yourself challenged, but also working hard to squeeze out the last couple of reps of each exercise. If your form fails, put the weight down and take a quick break until you feel ready to go again. #rowingmachineworkout #crossfitworkoutsforbeginners rowermachineworkout #intervalworkout #skiergworkout

 

Try this interval workout of the day on your own or in a group.  Pick whatever kind of weight you want to use on the weighted portion of the workout (the cleans, squats and presses).  You can use kettlebells, dumbbells, bars, milk jugs, cement blocks, or nothing at all.

 

Remember that our muscles don’t have eyes or egos, they only care about being challenged.   Pick up the weight that challenges you but also allows you to do the move correctly.   

 

Never sacrifice form for the sake of picking up heavier weight.  The minute your form fails, either move to a lighter weight or take a quick break until you feel ready to go again.  If you can’t do it correctly at all, call it a day for that exercise.

 

If you’re doing this interval workout of the day at the gym, don’t worry about how you look.  Just get busy!  Nobody’s looking closely anyway, they’re too worried about how THEY look.  Ha!

 

Interval workout: A NOTE FOR INSTRUCTORS

 

If you’re a personal trainer or group coach, this is a great one to do with multiple athletes, especially if you don’t have enough ergs for everyone.  You can easily have everyone start at a different point in the workout and work their way around the circuit.

 

Be sure to review each off-machine move before you begin class.  Remind your athletes of no more than a couple of key technique pointers for each exercise.  They won’t be able to keep much more than that in mind as they get tired.  

 

Want more workouts like this? Download our FREE workout set #GetFlywheelFit.  11 workouts you can do in 25 minutes or less. 

 

GET THE FREE WORKOUTS

 

Got an interval workout like this you’d like us to try?  Post it to the comments, we might add it to our online repertoire, and give you credit for it! 

 

You might also like: 

 

CrossRow Workouts

Row & GO Workouts

Rowing Workout Programs

 

The World Cup Workout 2018

World Cup Workout: Row your way to fit through the World Cup and have fun doing it! The US may not be in it this year, but that doesn't mean you can't have fun and work up a good sweat. Game on! #worldcup #rowingworkout #rowerworkout

 

 

 

 

 

 

 

The2018 World Cup is here!  So many hours of world-class soccer, SO many hours waiting for something to happen.  Why not set up your rowing machine in front of the TV  and do a World Cup Workout?

 

We know some sports fans who are happy to row stead-state through the whole event.  But a typical soccer match runs around 100 minutes with stoppage time, and, unlike almost any other televised sporting event in the US, no commercials to break it up!

 

We’re all about banning boredom on the erg, so we highly recommend trying it our UCanRow2 World Cup Workout way:

 

THE WORLD CUP WORKOUT

 

PREGAME: While the previews are on, set up your rowing machine with a straight view of the TV so you don’t have to crank your neck upwards or to the side.  After the national anthems, start off with easy rowing for 6-10 minutes at 20-24 SPM.

 

THROUGHOUT THE GAME: Once you’re in your zone, hold a steady pace at 22-24 SPM or lower, but make sure you keep it controlled and don’t get too sidetracked by the TV in front of you.  Remember, hold good technique!

 

UP YOUR WORLD CUP WORKOUT GAME: Once the action begins, every time something happens – a yellow card, goal, injury, etc., – do the following things to keep it interesting.

 

YELLOW CARD – Bad boy! 20-stroke sprint at race pace.

 

CORNER KICK – Drop your stroke rating to 20 strokes per minute or lower for the duration of the play. Remember to s-l-o-w your slide on the recovery to help you row low.

 

SUBSTITUTION – Water break!

 

INJURY – Wish them luck to get back in the game with 10 hard strokes, 20 if the player is taken off the field on a stretcher.

 

GOAL – Celebrate really loud with a big “GOOOOOAAAAALLLLLL!” and then put the handle in the hook and do 10 jumping jacks or burpees.  Get back on the erg and grab a sip of water.

 

PENALTY KICKS – Handle in the hook and do 5 bodyweight squats during each kick.  In between kicks, get back on the erg and row, but don’t strap in (This is a good opportunity to practice rowing with your feet out of the straps).

 

HALFTIME – If you need a break, put the handle in the hook and record your total meters.  That’s the number you want to try to beat in the second half of the game.  Bathroom break if you need it, or grab a healthy snack like a banana or an energy bar.  Make sure to stretch and get back on the erg for the start of the second half.

If you don’t need a break, just keep rowing!  Do 6 rounds of 1 minute hard, 1 minute easy, then just row easy for any remaining time.  Remember to get fluids before the start of the second half.

 

GAME OVER – At the end of the game, record your meters in your online logbook and try to meet or exceed your meters for the next game.

 

Great job, soccer fan!  Hopefully, your team took the WIN!  Got suggestions for other ways to spice up the World Cup Workout row?  Pop down to the comments and share!

 

Need a structured workout plan to help you get your fitness headed in the right direction?  Check out our rowing workout programs Meter Monster and Flywheel Frenzy.

 

Row your way through the next soccer game on TV! Row your way to fit fandom. Game on! #worldcup #rowingworkout #soccer #soccerfan

Find Your Perfect 10K Erg Strategy

If you're thinking of doing a 10,000-meter row or ski, it's best to go into it with a strategy.  We give you everything you need to know to nail your goal. ucanrow2.com #endurancetraining #10kergstrategy #indoorrowing #skierg

 

What’s your 10K erg strategy?  Do you have one?

 

If you’ve ever done one of these endurance workouts, you know that they’re a huge mental challenge, almost more than a physical one.  It’s best to go into them with some sort of goal, especially since simply gutting it out over the course of a long distance is HARD, and often unproductive.

 

It’s an interesting distance, 10,000 meters.  Less than a quarter of a marathon but 5 times longer than a 2K.  Among the endurance distances it’s relatively doable and a great place to get started with longer rows or skis.

 

But it’s not a distance you want to go into without a plan, even if your goal is simply to do it as quickly as possible.   For most people and depending which machine you’re on, you’re looking at spending something on the order of 45 minutes to an hour working in that “you can talk but you’d rather not” range.  Not everyone’s idea of fun.

 

If you just “jump on and go,” the machine will punish you.  Especially the Ski Erg.  Even more especially if you’re doing the Concept2 Tour de SkiErg, that crazy series that has people skiing a different distance every week throughout February.

 

Your 10K Erg Strategy

 

There are several ways to approach putting together your 10k plan. You can base it off existing online records, your own past times, or simply set a survival strategy of mind games to get through.  Whatever you do, approach this as a challenge, one that you will be proud of accomplishing.  Or at least saying it’s done!

 

Here’s how we approach the 10k erg strategy:

 

CHECK THE RECORDS

 

Start by heading to the Concept2 website and checking the 10,000-meter rankings for your age group and gender on either the rower or SkiErg.That will give you a sense of what to aim for if you have a big goal in mind.   You can also look there at the world and American records in case you want to go really big.

 

The Concept2 rowing and Ski Erg rankings are a great place to start to calculate your 10K time goal. More help and tips: ucanrow2.com #endurancetraining #indoorrowing #skierg #10Kergstrategy

 

 

Play the percentages

When you’re in the rankings you’ll be able to see what sort of times people are logging for the current ranking year.  So in the example below, the current average 10k row time for women in the 30-39 age group is 47:40.1.

 

Now look under the Percentiles header on the right.  You’ll see the range of times for people in this age group and below them the corresponding average split or pace.   10K times in this age group range from 50 minutes plus down to just over 36 minutes (the current leader in the rankings).

 

 

Use the Concept2 rankings search tool to find your target 10K row, ski, or bike range for your age group. #indoorrowing #skierg #10kerg #endurancetraining #10Kergstrategy ucanrow2.com

 

That gives you an excellent sense for how long it might take you to go the distance.   Think you ‘ll do it faster or slower?  Head over to the Concept2 PACE CALCULATOR to crunch the numbers on what that might look like.

 

Another option is to check your ONLINE LOGBOOK for your previous time(s) at this distance.  How are you feeling?  Ready to PR?

GET ON PACE

OK!  So now we know what target you’re trying to hit.  How to stay on pace?  One of our favorite 10K erg strategy tips is to use a pace rower, skier or rider.

 

Decide beforehand if you’ll be more motivated by trying to keep up with the pacer, stay ahead of it, or keep even.  Adjust your pacer’s split time accordingly.   Everybody’s different – Do you like to be ahead or do you like the chase?  For some of us, there’s nothing better than leaving that little guy in the dust.  For others, it’s all about the thrill of trying to catch him.

 

Use a pacer to row, ski or bike your best 10K. Set the pacer either at the target you want to hit, or use it to beat a past time. Many more tips at ucanrow2.com. #10kergstrategy #endurancerow #indoorrower

 

 

How to set your pacer:

 

  1. From the main menu hit Select Workout > New Workout.
  2. Set your distance, then set your pacer time under Optional Pace Boat (or Skier, etc.).
  3. Hit the check box on the right.4. If needed, hit the Change Display button until the pacer screen appears.

 

NOTE: You cannot reset the pacer during the workout, so think carefully about how you want to use it before you start.

HELP WITH THE HEAD GAME

In the final analysis, 10K erg strategy comes down to how you handle the mental challenge.  Here are our best tips for that:

 

  • Take it 1000 meters at a time
  • Once you get the flywheel going, lock in your pace and keep your breathing under control.  Don’t let adrenaline get the best of you.
  • Every 500-1000 meters take a hard 10 or so strokes to pick up the flywheel if you start to see your split drop or just need a mental pick-me-up
  • Have a best-case and worst-case split or finish time in mind.  Know what your goal is, but also have a bar below which you refuse to drop.
  • If you go out too hard or too fast, the machine will punish you.  If that happens, give yourself a few hundred to 1000 easier meters to recover, then get back in and readjust your finish goal accordingly if needed.
  • For some, the Zen of the flywheel is all they need in their ears to get the job done.  For others, a really good playlist is clutch.
  • When you hit the last 500-1000 meters, empty your tank.  Give it all you’ve got!

 

If your “10K erg strategy” or goal is simply to survive the distance, think about staying at a pace where you can talk but you’d rather not.  Never mind carefully calculating a target finish or split time.   For more ideas on how to “make a game of it,” head over to our post about 10 indoor rowing workouts to kill 10K

 

whew!  Glad that’s over

 

It’s a sweet feeling when that monitor ticks over to 0 meters left.  Once you’re done, make sure to hydrate right away with water or a diluted sports drink and stretch.

 

Depending on your usual workout length and whether this was a big effort for you, you might need a post-workout snack or protein shake.  We’re partial to easily digested whole foods like bananas and sweet potatoes with a good hit of protein to help rebuild all those muscles you just used.

 

Don’t forget to record your time in your logbook, and give yourself a high five for a job well done.  Or better yet, hop over to our RowStrong Facebook group and share your success!

 

Questions? Comments?  PRs?  Post ’em down below, we’re excited to see!

 

MORE RESOURCES

 

Tricks to Dominate Endurance Rowing Workouts

4 SkiErg Sprint Tips and a Race Strategy

5 Keys to Nailing the Half-Marathon Row

Monster Meter Endurance Rowing Workouts

 

Learn how to set a goal for a 10K row or ski.  We walk you through all the steps of a perfect 10K erg strategy.  ucanrow2.com #10Kergstrategy #indoorrowing #skierg

 

 

 

 

Tricks to Dominate Endurance Rowing Workouts

Updated April 14, 2018

Endurance rowing workout

 

 

Not gonna lie, when people walked into the Bodyshop and saw a version of the workout above, their faces dropped.  500m – 750m – 1000m – 2000m and back down the pyramid.  Seven total rounds and close to 10,000 meters when all is said and done.

 

Endurance rowing.  Character builder.  “Ugh,” (said some).

 

When you’re used to rowing intervals of 500m or just a couple of minutes that’s A LOT of work.  Some of us would rather stick hot needles in our eyes than row or SkiErg that much!

 

Endurance rowing workouts are both a physical AND mental challenge, they take a longer time to do and they can be suuuuper boring.  That’s IF you don’t have the tricks we’re about to give you.

whAT’S SO GREAT ABOUT ENDURANCE ROWING?

 

WE GET IT,  but there are a lot of good reasons to press on and do a workout like this.  Among them:

 

  • Endurance building: Monster-meter workouts like these help build cardio endurance that gives you a good base to work from, even when you’re more focused on shorter, high-intensity workouts.
  • Weight loss: When weight loss is your goal, some longer rowing workouts are in order (once you’ve built up enough cardio base to push yourself for lengthier intervals)
  • Cross training: Steady-state or interval rowing is great if you’re cross-training for another sport or working on your general fitness.
  • One-stop workout shopping: Rowing-only workouts are one-stop-shopping.  They work virtually every muscle on every stroke, without the need for any other equipment.
  • Meter munching: It’s the best way to grab lots of meters in a rowing competition like the Concept2 challenges.
  • Mental toughness: Having the ability to guts it out on a difficult workout (long OR short) builds mental muscle we can use when the going gets rough elsewhere.  There’s nothing like being able to tell yourself, “If I can get through 10K (or 2K) I can get through this, too.”

 

For some people, simply rowing the distances would be challenge enough.  Visit our RowStrong group on Facebook and you’ll find people who relish rowing 10K daily just for fun.

 

For the rest of us though, some additional distraction is in order.  Read on…

 

hacks to bring the magic to a long rowing workout

 

Endurance rowing workouts are as much a mental challenge as they are physical.  The key to making this kind of workout not just doable – but dare we say it, FUN – is to break up the meter pieces and do each one differently.  It’s also a great time to work your technique.  Be creative!

 

Here’s how we did this one at the Bodyshop.  As you’ll see, it was actually eight intervals, so if you do the workout in the photo you get a bit of a break.  Ha!

 

Monster Meter Pyramid Workout – Bodyshop Version

Start rowing, or set your monitor for the intervals below (intervals>variable on a Concept2 monitor), with 1:30 paddle rest in between each.  Keep your strokes per minute between 22 and 28.

Vary your effort throughout – as suggested below – but challenge yourself to stay within your split or pace goal for each distance.  For example, your 500m split should be faster than your 2000m split since the 500 is shorter and you can be more intense.

 

500m – Do a Pick Drill warmup if you’re rowing, or a straight warmup if you’re skiing the workout

1000mTechnique focus: Begin to build power and find your 70-80 percent effort level.  Focus on key technique elements like hip swing, cycling the hands quickly through the finish, keeping the handle straight through the stroke, etc.

1500m – Split focus: Divide the piece into three 500m sections and aim to lower your split every 500m piece

2000m – Interval focus: Row 30 seconds on at 26-28 spm, 30 seconds off at 20-22 spm

1500m – Stroke rate focus: Divide the piece into 3 500m sections (or six 250m sections) and increase your stroke rating every time

1000m – Interval focus: Rolling 100s.  100 meters hard, 100 meters easy

500m –   Finish with a target of your first 1000m split, or cool down

 

post-row recovery

 

Recovery is critical after a workout like this, particularly if higher-volume workouts aren’t a regular thing for you.

 

If you’re not already, develop and follow a good post-workout routine.  That way you’ll be sure to repair cells and tissues that were damaged during the workout, replace nutrients and remove wastes.

 

MAKE SURE TO INCLUDE:

 

  • HYDRATION – Drink water throughout the workout, but also be sure to replenish depleted stores afterwards

 

  • STRETCHING – We will often do a 10-15 minute round of yoga after a workout like this.  It helps us calm down, drop cortisol levels and generally hit the rest of the day refreshed and ready to go.  We love the Down Dog app for this.  It makes yoga easy, even for us non-yogis.  Failing that, it’s a must to do some general stretches that target the areas most taxed in rowing.

 

  • POST-WORKOUT SNACK – A well-balanced snack or a meal within 1-2 hours of a workout like this will help you recover, refuel and build muscle.  Unless you’re working out for more than 2 hours or have very specific nutrition needs, you don’t need special supplements

 

  • REST – Adequate recovery is essential to avoid overtraining.  That includes both leaving enough time between workouts and getting sufficient sleep (7-9 hours per night is best).

 

 

Do you have favorite endurance workouts?  Share them in the comments … please!  We all need a good workout.  Row on!!

 

Further information: