Updated August 18, 2020
Endurance rowing workouts are the backbone of any good rowing training plan. They’re how you build your aerobic engine, keep your heart, lungs and circulatory system in top shape, and give yourself a base for more intense workouts.
Whether you’re doing one of the Concept2 online rowing challenges, building your fitness base, working on losing weight with rowing, looking for some steady-state relaxation or cross-training for another sport, our Monster Meter workouts are just the ticket.
A workout or two of these a week will help you burn up the meters without boredom, and hit your fitness targets.
That plan also leaves you plenty of room for strength workouts or other activities you love!
Although we love a great interval rowing workout, there is always benefit to mixing in some high-volume, lower-intensity rowing as a cross training option.
And doing one of these longer bouts a couple of times a week could also help you and your team score top honors in the Concept2 Challenges, always a bonus!
ENDURANCE FOR BEGINNERS
(From our RowReady rowing technique training program)
For this workout, you will go from one intensity to the next with no break in between. If you find the 5-minute challenging interval is too long to sustain comfortably, shorten it and take whatever is left of the 5 minutes as paddle recovery.
Row 2 minutes at a conversational pace at stroke rate 22-24 spm
Row 3 minutes at a sustainable pace (slightly harder) at stroke rate 24-26 spm
Row 5 minutes at a challenging pace 26-28 spm
Repeat the series up to 2 more times for a total 30 minutes of rowing
Row steady-state at a sustainable pace, where you can talk but you’d rather not. Take hard strokes every 1000 meters, as shown below. If you would like to end at the 6000 meter mark, row the 10 hard strokes and then cool down after that for at least 3 minutes.
Row 20 strokes at 1000m
Row 30 strokes at 2000m
Row 40 strokes at 3000m
Row 50 strokes at 4000m
Row 20 strokes at 5000m
Row 10 strokes at 6000m
Then row the following intervals, with 2-3 minutes of paddle (easy rowing) in between
10 single-arm KB thrusters (L/R=2)
1 min. plank
(From Certified Instructor Jeff Prejean)
Row 6 rounds of 1000m, resting (paddling) the same amount of time it took you to row each 1000m interval. Aim to drop your split every round.
Warm up, then do:
0 -1000m: Find your working pace (split), where you can talk but you’d rather not
1k – 2k: Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters
2k – 3k: Working pace (that you found in the first 1000m) for 500 meters, then row hard for 500 meters
3k – 4k: Easy row for the first 200 meters, rolling 100s for the next 600 meters, row hard for the last 200 meters
4k – 5k: Repeat the sequence above, sprinting the last 200 metersCool down 3-5 minutes at least before getting off the rower, then s-t-r-e-t-c-h.
10 KB swings
10 KB goblet squats
10 push ups
Ski (or row) 500m HARD
Monster Meter Workout #1
(these workouts will get you through longer rowing sessions like the ones we do during the Concept2 World Erg Challenge and other row-as-many-meters-as-you-can challenges. It’s also a good starting place if you’re just getting used to endurance workouts.
Row 3-5000 meters, get off the machine
Downward facing dog to stretch your low back and any other favorite stretches for 5 minutes.
Rotate as you wish and always end with stretching.
Monster Meter Workout #2
Warm up with a 5k row, then 5 rounds of:
5-minute row (Set your monitor for a 5-minute time intervals workout with unlimited rest)
500 meter ski
Stretch and done!
Monster Meter Workout #3
(Pyramids to keep it interesting)
Set up a “new workout” on your rowing machine to Intervals> Distance: Variable.
Set up intervals of 5,000, 4,000, 3,000, 2,000 and 1,000 meters, with “unlimited rest” between each.
Between each interval:
Ski 500 meters
Optional: 25 situps and 10 pushups
Adjust the number of intervals and the distance of each to meet your meter target.
S-T-R-E-T-C-H and record your meters!
Monster Meter Workout #4
Warm up, then row or ski 1-3 rounds of 3500m w/5 min rest. Set your monitor for Intervals>Distance and GO!
If you’re rowing keep it at 24-26 strokes per minute on the work, 20-22 on the rest, and on either machine you want to be in a cardio zone (you can talk but you don’t want to).
Don’t forget to log your meters!
Monster Meter Workout #5
3000m/ 2min rest
1000m/5 min cooldown!
Monster Meter Workout #6
SkiErg 250m (or do 5 pull-ups if you don’t have a SkiErg)
25 lunges (left and right legs count as 1)
100 single jumps with a jump rope
Monster Meter Workout #7 (Monster Meter Maximus)
Cool down and done!
Monster Meter Workout #8
Start with a 60-minute steady-state row at a challenging pace, alternating between 22 and 24 strokes per minute.
When done do 100 pushups, situps, squats in any combination you like, just be sure to finish them all.
Monster Meter Workout #9
Row 10k, then:
Ski (optimal), row or run:
In between do:
15 push press
Cool down, record your meters, DONE!
Endurance Recovery Workout
Spin/bike or run: 30-60 min, talking pace
Circuit of 10 rounds of 5 reps, for time: push-ups, pullups, one arm dumbbell snatch, air squats, situps (scale/adjust these exercises to your fitness level and ability)
SkiErg/Row – 10 min cooldown
Stretch and done!
10-min warmup then 1000 meters of work with 500m rest for at least 6 rounds (Always scale to your ability!).
The 1000m pieces alternate 100m at 85% effort (you can talk but you’d rather not) at 26 strokes per minute with 100m moderate effort at 22-24 spm. The 500m of rest are at a paddle pace, 22-24 spm.
Finish with floor work of your choice (push-ups, planks/abs, etc.).
DogsRow2 Workout #1
10 kettlebell swings
5 lunges to front, side, back
Repeat weight/floor work
Repeat weight/floor work
Jog or walk around the block (400m), preferably with a dog if you have one handy.
Stretch and done!
Watts in a Name?
Warm up 10-15 mins, include stretching
Set Monitor for intervals – time and set for 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest
Have monitor on watts screen.
Row at 60-100 percent of your body weight in pounds, depending on your fitness level. 26 strokes per minute on the work intervals, except 26-28 spm for the 1- and 2-minute pieces.
Cool down and stretch
Workout time total: 45-50 mins depending on cooldown length.
Here’s 2 You Version 2
22 lunges or TRX sprinter’s start knee-up (left and right count as two)
22 jumping pull-ups or TRX muscle-ups
Repeat exercises in reverse
Repeat exercises in order
Firecracker Fourth Workout (7-4-20)
Warm up for 10 min – stretch
Set erg or SkiErg monitor for 7420m
Set monitor after warm up for Intervals>Distance, 500m row/ski with unlimited rest
7 – burpees
4- pull ups
20 – pushups
4-7 rounds for time
2-1-5 GO ROW!
Warm up, then do two rounds (more as needed to meet your meter target) of the following:
20 push-ups (or TRX Training chest presses), 20 kettlebell swings
10 push-ups, 10 KB swings
10 sit-ups, 10 TRX mountain climbers or bicycle crunches
5 pull-ups, 5 burpees
Warm up 5 minutes
Set monitor to Intervals>Variable and do 6 – 10 rounds of:
1000m row, alternating easy to hard every 100 meters, rowing 22 spm on the easy and 26 spm on the hard
1 minute rest
Easy paddle cooldown, 5 minutes minimum
6 x 1k alternating Row/Ski, with 1 minute to switch machines. On both machines go at a steady-state, challenging pace.
No SkiErg? Sub in run or bike for the time it takes you to row 1K.