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.

 

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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:

 

3 Rowing Machine Workouts to Get You Back on Track

If you've fallen off the pace with your rowing machine workouts lately, here are three new workouts to get you back in the swing.

 

We’ve all been there.  You’re going along fine with your rowing machine workouts.  Showing up for them according to your plan, feeling like you could conquer the world when you’re done.  Nothing’s going to stop you now!

And then life gets in the way.  You get sick, you go on vacation, you get an injury that requires you to lay off for a while. One day you wake up and you realize, “I’ve gotten way off track.”  Days or weeks have gone by without a real workout happening.

Now what?  First off, stop and take a deep breath.  Getting off track with your workouts is totally normal.  It doesn’t make you bad, wrong, or any kind of a failure.  It makes you human.

 

 

HOW TO GET BACK ON TRACK  

As soon as you realize you’ve fallen off your plan, don’t stew over it, and certainly don’t beat yourself up.  It happens to everyone at some point, and it’s completely fine.  The worst thing you can do is decide, “I’ll never be able to stay consistent with my rowing machine workouts no matter what I do.”  The worst thing you can do is decide to skip the gym or turn your rowing machine into a clothes hanger.

Rather than abandon all hope (totally unproductive and defeating), give yourself a clean slate to work from and and make a plan for how you’re going to get back on track.  Get started, TODAY.

If it’s been a while, make sure you ease into it.  Just because you USED to work out for 60 minutes a day, 6 days a week doesn’t mean you can or should after a long layoff.  Set yourself up to be successful: Aim to move 2-3 days a week for a few weeks, then build from there.

Then, once you have your plan in place, tell someone about it.  A real, live person you know where you live is great, but failing that Facebook or another social media platform is an excellent alternative.  Just be sure you declare it “out loud,” and ask people to check in with you from time to time.  Accountability is key, and it’s harder to hide when you announce your intentions to the world!

 

 

3 rowing Machine workouts to jump-start your restart

One of the great things about the rowing machine is it meets you where you are, regardless of your current fitness level.  Since the rowing machine is an ergometer, you are always in control of how hard it is to row.  The harder you push-pull, the harder it will be to do so, and vice versa.

A little variety doesn’t hurt to keep you consistent either.  So to start you back on the right track, here are three rowing workouts, 1 tried-and-true, and 2 brand new.  They showcase the three formats we typically use in our UCanRow2 Bodyshop classes: Erg (aka rowing machine) only, erg with bodyweight, and erg with equipment.

They’re all great and will give you a fantastic sweat.  You decide which one works best for you!

NOTE: Warm up well before each workout, keeping in mind the axiom: “The shorter the workout, the longer the warmup.”

 

 

ERG-ONLY ROWING INTERVALS

Row intervals of 1-2-3-3-2-1 mins. (total 6 rounds), with the same amount of rest on each round.  Total time for the workout (without warmup or cooldown) is 24 minutes.

Start each round with a few short strokes to get going and build to your rating.  Each piece (interval) should be done at 80 percent of your max.  How do you know what that is?  You’re rowing at a pace at which you can talk but you’d rather not.

Aim for a stroke rating between 24 and 30 strokes per minute.  Use how you feel to determine what stroke rating to hold.  Your goal is to maintain the same split within about 5 seconds on each round.  If you find you can’t talk, you’re going too hard!

Make it easier: Back off on the intensity, or lower your stroke rating
Make it harder: Work to take 5-10 seconds off your split on each round

ERG + BODYWEIGHT

AMRAP (As Many Rounds As Possible) 20 mins of:
Row 500m
10 lunges
10 push-ups
10 burpees / step-ups
8 thrusters / squats
25 jumping jacks
3 broad jumps

Make it easier: Lower intensity on the row / reduce the number of off-erg moves or do the scaled options – the second choice when there are two listed
Make it harder: Increase intensity on the erg, up the workout time by 5-10 mins.

 

ERG + EQUIPMENT

4 Rounds, descending pyramid:

Row 1 minute
In between do 12-9-7-5 repetitions of:
Push-ups
TRX or weighted squats / air squats
Push press
Sit-ups
KB swings

Make it easier: Eliminate the exercises on the last round, instead ending with the 4th row as a sprint
Make it harder: Add a round of 15 repetitions at the beginning

 

Give them a try, and we would be truly be thrilled and honored if you would comment below and let us know how you liked them, and if anything especially worked or didn’t work.

If you want more rowing machine workouts like this be sure to join our email list; We send out new workouts every week, along with other great content you won’t see anywhere else.

One quick caution, because Safety First and Do No Harm are our guiding principles: The workouts we post here are intended for people with at least some rowing experience.  If you’re new to the rowing machine, we recommend you find a certified indoor rowing instructor to help with the basics.  Also hit up our YouTube channel and our blog post on rowing technique for videos and articles that will help you refresh and review.

Row on!

What do you do when you fall off your indoor rowing training horse? Don't despair, or feel bad! Instead, get re-started right away with these three rowing machine workouts. Want more like this? Visit our workouts page: https://ucanrow2.com/indoor-rowing-workouts/

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Fight Melanoma Cancer – Work Out: Meters for Melanoma 2018 is Here!

Last updated March 31, 2018


Help us beat melanoma, one of the deadliest cancers! Join us on May 5 for Meters for Melanoma, supporting the Midwest Melanoma Partnership. Join us!

 

 

Fight melanoma cancer and get your row on at the same time!  METERS FOR MELANOMA, our annual fundraiser to support research and education by the Midwest Melanoma Partnership is back for a second year, bigger and better than ever.

 

We’ve added prizes – ERGS! – for top fundraisers and, thanks to a $20,000 challenge grant, your donations are worth even more this year.

 

row a little – row a lot

 

REGISTER NOW to either row as an individual, or get your small team (25 or fewer) or large team (26+) together and plan to raise funds and row meters together.  We’ve made the meter distances accessible for pretty much anyone.

 

You can row as few as 500 meters, or 5000 meters, or beyond.  Not into rowing?  Just want to support the cause?  No problem.  You can even donate to register as a Virtual Rower and your entry will count towards the prizes.

 

WIN A ROWING MACHINE, SKIERG or BIKEERG!

 

This year we’re sweetening the pot and giving one individual and one team their choice of a Concept2 rowing machine, SkiErg or BikeErg.  There are minimum fundraising levels to qualify for the erg giveaway, and the number of meters you get matters too.  Check the registration page for details.

 

Sign up before April 3, 2018 and you will have the opportunity to order an event shirt for delivery in time for race day.  People who register later can still order shirts, but they will arrive after May 5.

raise money to fund melanoma cancer research

 

Melanoma cancer is one of the deadliest forms of the disease.  One person dies from it EVERY HOUR.  Think about that: In the time it takes you to finish your workout at the gym, one person has died from melanoma cancer.  On-water rowers and outdoor athletes in general are at great risk for cutaneous melanoma due to their exposure to the sun.

 

 

Prevention is critical.  And much easier than treating this deadly disease, as we at UCanRow2 know all too well.  That makes Meters for Melanoma a labor of love for us.

 

 A very personal labor as you’ll see below if you watch the video from our own Terry Smythe, who was diagnosed with rare mucosal melanoma late in 2013.  [Did you know that melanoma actually has three forms – cutaneous, mucosal and ocular?]

 

 

Meters for Melanoma 2017 from UCanRow2 on Vimeo.

The Basics

WHEN: May 5th-6th, 2018

WHERE: Anywhere you can find a rowing machine, SkiErg or BikeErg!

WHY: To raise funds for melanoma research and awareness. Our goal is to raise at least $20,000 for these activities, which will then be matched by an anonymous donor.

HOW: Grab your team, or sign up as an individual at this link.

NOTE: While it is Terry’s hope that everyone will be active in some way during this weekend, you DO NOT need to row to participate.  Virtual rowers are welcome, too!

 

Questions? Post them in the comments.  Come row with us and help us fight melanoma!

Rowing Technique: Perfecting the Stroke

Updated July 12, 2018


 

What rowing technique question do we get most often?  Right up there towards the top at least, it’s gotta be: “Can you just show me what a good rowing stroke looks like?”

 

 You asked for it, we’re happy to provide.  Regardless of your effort level, your stroke should always look smooth.  Legs first, then body, then arms on the drive; Arms, body, legs on the recovery.  That’s your rowing mantra, stroke after stroke after stroke.

 

Watch UCanRow2 founder Terry Smythe, one of the best in the business, as she rows below.  She’s had her butt on an erg or in a boat since the 1970s, so she’s pretty much got this down.  Spend 30 seconds watching the rowers at your local gym and you’re likely to see anything but this.  Just because people are doing it doesn’t make it right!

 

via GIPHY

 

keys to perfecting your rowing technique

 

Some things to notice in Terry’s rowing stroke: Get the perfect, powerful rowing stroke with these handy tips  #rowing #rowingtechnique #indoorrowing #crossfit

  • The torso swings from an 11-o’clock angle at the finish to 1 o’clock at the catch – no more, no less
  • Knees stay down on the recovery until the handle has passed them
  • The hands never stop moving, BUT (see below)
  • There is a slight pause of her torso at the finish while her hands start moving away from her body, back towards the flywheel
  • The handle moves pretty much straight back and forth, in just a slight ellipsis (think of your fingertips running across the top of the table on the drive, and your knuckles scraping the bottom of the table on the recovery)
  • The shins come to vertical at the catch – no more, no less
  • There is a 1 X 2 ratio between the drive and recovery (Say “Woof!” on the drive, “Meow!” on the recovery)
  • Toes maintain contact with the foot stretcher throughout the stroke
  • The damper is set at 3 (Not 10!)

 

HOW TO get better at indoor rowing

 

If your rowing technique doesn’t look like this don’t worry!  Rowing is a lot like golf, the relentless pursuit of the perfect stroke.  Everybody’s always working to improve some element of it or another.  And we do mean EVERYBODY.  It’s just part of the deal.  

 

Walk into the dining hall at Craftsbury Sculling Center (our favorite place to learn sculling).  You’ll hear everyone from newbie rowers on up to Olympic medalists chatting about the finer points of their strokes and how they’d like to improve them (“I’m not getting my hands away fast enough,” “I’m not pivoting enough at the hips.”)

 

So, if you’re stroke’s not where you want it, you’re in good company.  Start where you are, and keep working at it.  Get some help from a certified rowing instructor if you have one in your area.  If not, contact us, we can help you over email or Skype.

 

Don’t fall into the trap of comparing your stroke to Terry’s or anybody else’s.  We don’t start off knowing how to row, nor do we usually learn how to row at a young age the way we learn to ride a bike.  Good rowing technique comes in time though, and the results are well worth the effort!

 

Want technique help like this delivered weekly right to your inbox?  subscribe to our newsletter!

 

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Got a question about this?  Or just want to rant about the crazy technique you’re seeing at the gym (Handle pulled up over the head anybody?)?  We hear ya!  Rant away below in the comments.

Indoor Rowing Workout 11-9-2016

Indoor rowing interval workout

The indoor rowing workout with a little bit of everything:

it’s wicked

Row/Ski 4 mins
10 goblet squats
15 medball sit-ups
Row/Ski 3 mins
10 DB press
10 DB row
Row/Ski 2 mins
10 pull-ups
10 walking lunges
Row/Ski 1 min – ALL OUT
Done!