Rowing for Paddlers

Whether you paddle for recreation or competition, rowing will help you prepare for the endurance of a long, weekend paddle, your next stand-up paddling adventure or the rigors of a marathon canoe race. (Racers: the parentheses below indicate which part of the race the exercise simulates.) For sport-specific training, you might also want to check out Paddle Sport Training's paddling adapter for the Concept2 Indoor Rower.

Sample Workout

Before trying this workout, please read our liability disclaimer.

Goal: Prepare for a canoe race or a weekend of paddling.

Details:

  1. Row easily for 5 minutes to warm up; get off and stretch briefly if you want to.
  2. Row 2 minutes hard (the start).
  3. Row 5 minutes of moderately intense steady work (settling in).
  4. Take a full pressure 30 second sprint every 3 minutes, maintaining a good steady pace between the sprints. Do this 5 times, which should bring you to an elapsed time of 22 minutes (working the pack/drafting).
  5. For the next 20 minutes, sprint for 1 minute every 5 minutes, still maintaining a good steady pace between sprints (beating another boat to the next portage).
  6. Row easily for 5 minutes to cool down.
  7. Stretch.


Paddling on the Charles River
Paddling on the Charles River