Rowing for Hikers

Hiking is generally a long steady workout of varying intensity depending on the terrain. If you’re carrying a pack, good core strength will be an advantage. Rowing will prepare you by improving your endurance as well as your strength and flexibility.

Sample Workout

Before trying this workout, please read our liability disclaimer.

Goal: Prepare for a long hike on varied to steep terrain.

Details:

  1. Row easily for 5 minutes to warm up; get off and stretch briefly if you want to.
  2. Row 8 minutes at a moderate conversational pace.
  3. Row 4 minutes at a moderately intense pace (harder to keep up a conversation).
  4. Row 1 minute easy.
  5. Row 6 minutes at a moderate conversational pace.
  6. Row 3 minutes at a moderately intense pace.
  7. Row 1 minute easy.
  8. Row 4 minutes at a moderate conversational pace.
  9. Row 2 minutes at a moderately intense pace.
  10. Row 2 minutes at an intense pace.
  11. Row 1 minute easy.
  12. Row 2 minutes at a moderate conversational pace.
  13. Row 1 minute at a moderately intense pace.
  14. Row 1 minute at an intense pace.
  15. Row easily for 5 minutes to cool down.
  16. Stretch.

Total time: 46 minutes


Hiking in New Zealand
Hiking in New Zealand