Rowing for Cyclists

Cycling usually involves hills. Whether you love them or hate them, you can design rowing workouts that prepare you for the climbs on your routes.

Sample Workout

Before trying this workout, please read our liability disclaimer.

Goal: Simulate a series of climbs with long intervals.

Details:

  1. Row easily for 5 minutes to warm up; get off and stretch briefly if you want to.
  2. Row steadily for 8 minutes at moderate intensity with a 20 stroke burst of intensity at 4 minutes and 7 minutes.
  3. Row easily for 2 minutes.
  4. Row steadily for 7 minutes at moderate intensity with 20 stroke bursts at 2 minutes, 4 minutes and 6 minutes.
  5. Row easily for 2 minutes.
  6. Row steadily for 6 minutes at a slightly higher intensity with 10 stroke bursts every minute.
  7. Row easy for 5 minutes to cool down.

Total time: 35 minutes

Note: For help on setting up this workout, see Setting Up a Variable Interval Workout.


Cycling
2005 Ironman Lake Placid, New York