Cross-Training by Rowing
We know you'd rather be outdoors, but sometimes that's not possible. When it isn't, and you're looking for a good workout, then try rowing. Whether you're into climbing or biking, hiking or paddling, you'll find that indoor rowing will give you an effective cross-training workout, whatever your sport or activity.
Rowing is an exceptional total body exercise, promoting fitness, strength and flexibility through its extensive range of motion. It is smooth, impact-free, rhythmic and exhilarating. It’s also convenient and time-efficient—the perfect indoor workout for outdoor athletes.
Visit our Benefits of Indoor Rowing page to find out more about indoor rowing, or check out the workouts below to see what we recommend for your sport. If you have any questions about how indoor rowing can help you, please drop us a line at rowing@concept2.com.
Workouts
Running
Even if you’re a long distance runner, it’s important to include some speedwork in your training regimen. If you don’t have access to a track, or need the cardiovascular challenge without the impact on your legs, rowing is a great solution.
Cycling
Every cyclist has favorite hills. Perhaps “dreaded” would be a better adjective! How long is your favorite hill? You can design rowing workouts to prepare you for the climbs that are on your routes.
Hiking
Hiking is generally a long steady workout of varying intensity depending on the terrain. If your hike is taking you up a mountain, the intensity often builds as the trail reaches the steeper sections that approach the summit.
Climbing
Climbing is a lot like a series of intense intervals. The length of the interval may depend on the length of the pitch, your skill and your strength—but most climbers should be prepared for intervals of up to 5 minutes. This workout sees you “climb” a pyramid of intervals, and then work back down, building the intensity as you go.
Triathlon
There aren’t many triathlons that include rowing, although there are a few! However, even if rowing isn’t in your tri, it makes a great training substitute for the usual legs.
Paddling
For many people, paddling is a relatively leisurely pastime—exploring peaceful lakes, running rivers—a nice steady exercise that focuses on upper body and core. But talk to a marathon canoe racer and you get a very different picture.
