Rowing machines: a complete guide
How to integrate rowing into your training
Rowing has been a big part of my training programme for nearly 15 years now. It all began when I started working with the South African rowing team whilst they were preparing for the 2008 Olympics. Pretty cool right!?
Long story short, one of the guys on the team challenged me to a 2000m race and I ended up rowing it in 6:57 which I was told was actually not half bad for a first attempt.
I still remember getting off the rower and feeling that total body pump; my legs were gone and I was walking like Bambi (if he had played rugby).
Needless to say, I was hooked! Since then, rowing machine workouts have been a huge part of my programming for a number of reasons which I will outline in more detail shortly.
Looking back at my experiences with rowing machines, I’ve had to learn to enjoy it. Whether it’s rowing for short distances or longer ones, I have found ways to always keep things interesting and “fun.” It certainly makes things so much easier when the going gets tough!
So where and how does rowing fit into your training? Let’s start with a look at the benefits.
What are the main benefits of rowing machines?
Rowing allows you to do low impact, total body workouts. If you’re coming back from an injury, you can still train hard without the pounding your joints would get from activities such as running.
Research has shown that it engages more than 80% of your muscles, which makes it a very efficient and effective tool for both athletes and the general population.
Once you understand how to use the drag factor on the rower you can then start to focus on developing some power and acceleration in your rowing stroke which will have a cross over to activities with similar movement patterns.
It’s a great way to add some volume to your training without burning out. The low impact nature of rowing and the fact that you can easily monitor your intensity limits overtraining.
Rowing can be meditative, it’s very easy to just settle into a rhythm and row. But this only really happens once you understand how to row properly.
It’s a great way to train your pain tolerance, especially during +90% effort training pieces. You’ll find yourself having to dig deep and work through the muscular burn that hits your whole body.
Rowing can be done in a competitive environment like a class, indoor competition or, as we have seen through 2020, a virtual competition. You get instant feedback from the rower on things like your power, speed, stroke rate and drive length. This allows you to make subtle changes while you are training, so not only do you work harder but you also train to be more efficient.
For anyone who does some form of endurance training like running, cycling or swimming, adding rowing lowers the repetitive stress that you are putting your body through and while still giving you another physical challenge.
Rowing, like most training modalities, allows you to develop different energy systems, making you an even more well-rounded athlete!
What are the disadvantages of rowing machines?
Easily the biggest disadvantage of rowing machines is that they’re very boring. After all, you are sitting on a piece of equipment with a single function endlessly repeating the same range of motion.
There are ways to combat this, like listening to music or doing HIIT sessions so you can at least get up and move around – but for the majority of the time on a rowing machine you’re locked in with nowhere else to go.
Also, if you’re new to using rowing machines and haven’t taken the time to develop proper form and technique, this repetitive motion can quickly lead to lower back problems.
How often should you use a rowing machine?
How often you use a rowing machine really comes down to intensity. If you go 100% effort each and every day, sooner rather than later you’re going to completely burn out and most likely risk serious injury.
As a general rule of thumb, if you’re a beginner then perhaps 2-3 times a week with adequate rest in between sessions will allow enough time for your body to fully recover. As your fitness develops, you can progress from 3-4 times per week up to 5-6 times per week which will really help you to build endurance!
How long should you workout on a rowing machine?
Again, this depends on intensity but also on your fitness goals.
If you’re looking to develop your basic level of fitness then around 20-30 minutes per session at a moderate intensity or 10-15 minutes at a high intensity is a good baseline.
If you’re looking to lose weight then the longer you stay on the machine, the more calories you’ll burn. For advanced athletes, you can supplement long stints on the rowing machine with HIIT style workouts to add some variety and push your limits!
How do you use a rowing machine with proper form?
There are two phases when using a rowing machine – the drive and the recovery.
For the drive, the main focus is pushing with your legs while maintaining core stability and pivoting at the hips, not arching your back.
For the recovery, you’re looking to complete the drive but in reverse – moving back to the start.
This is the movement pattern to remember: legs, body, arms, arms, body, legs. Around 60% of your power should come from your legs, 30% from your body and 10% from your arms.
How to implement rowing machine workouts into existing fitness programs
If you are someone who trains hard in some way on a weekly basis, then you could definitely benefit from doing some slower, more controlled pieces on the rowing machine. Learning to work at a steady state and developing your aerobic base will in turn increase your aerobic capacity.
For training like this I would recommend using a heart rate monitor to help you keep the intensity low. Use the Maffetone Method by subtracting 180 from your age and then work at that intensity level.
Change the monitor on the rower to show watts (I know that this will be pretty much alien to everyone unless you are a cyclist), the reason for the change to watts is so that you don’t get distracted or fall back into the trap of targeting splits. The addition of this type of training to your schedule is to prevent you burning out but still allowing you to get in some training.
Further, with an increase in aerobic work, you’ll begin to better utilise fat as a fuel source. And while a lot of us train for performance reasons, many of us also do so to maintain a certain aesthetic factor and feel and look our best.
There’s a reason that the aerobic system is the biggest in the body; fat as an energy source can keep us going for longer – so why not train your body to tap into this? As a result, you will find that you become more efficient in utilising your different energy systems, which will make you more resilient to the type and amount of training you put your body through.
Closing thoughts
Unless you plan on becoming a full-time rower, all you need to do is begin in a way that can supplement your current programme and goals. The benefits of rowing are extensive, but the same can be said for most other forms of training, the key is to get the right balance with your volume and intensity of training that you do on a weekly basis.
Keep focusing on your weaknesses and be prepared to put in time doing things like building your aerobic capacity or developing your power and strength.
If you are interested in discussing how you can incorporate a rowing programming catered to your goals – whether it be in the realms of CrossFit, running, cycling or just general training, then all you have to do is ask and we can get you set up with a consult and, of course, a rower!
Contact me by email via am@innerfight.com
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
.jpg)
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Rowing has been a big part of my training programme for nearly 15 years now. It all began when I started working with the South African rowing team whilst they were preparing for the 2008 Olympics. Pretty cool right!?
Long story short, one of the guys on the team challenged me to a 2000m race and I ended up rowing it in 6:57 which I was told was actually not half bad for a first attempt.
I still remember getting off the rower and feeling that total body pump; my legs were gone and I was walking like Bambi (if he had played rugby).
Needless to say, I was hooked! Since then, rowing machine workouts have been a huge part of my programming for a number of reasons which I will outline in more detail shortly.
Looking back at my experiences with rowing machines, I’ve had to learn to enjoy it. Whether it’s rowing for short distances or longer ones, I have found ways to always keep things interesting and “fun.” It certainly makes things so much easier when the going gets tough!
So where and how does rowing fit into your training? Let’s start with a look at the benefits.
What are the main benefits of rowing machines?
Rowing allows you to do low impact, total body workouts. If you’re coming back from an injury, you can still train hard without the pounding your joints would get from activities such as running.
Research has shown that it engages more than 80% of your muscles, which makes it a very efficient and effective tool for both athletes and the general population.
Once you understand how to use the drag factor on the rower you can then start to focus on developing some power and acceleration in your rowing stroke which will have a cross over to activities with similar movement patterns.
It’s a great way to add some volume to your training without burning out. The low impact nature of rowing and the fact that you can easily monitor your intensity limits overtraining.
Rowing can be meditative, it’s very easy to just settle into a rhythm and row. But this only really happens once you understand how to row properly.
It’s a great way to train your pain tolerance, especially during +90% effort training pieces. You’ll find yourself having to dig deep and work through the muscular burn that hits your whole body.
Rowing can be done in a competitive environment like a class, indoor competition or, as we have seen through 2020, a virtual competition. You get instant feedback from the rower on things like your power, speed, stroke rate and drive length. This allows you to make subtle changes while you are training, so not only do you work harder but you also train to be more efficient.
For anyone who does some form of endurance training like running, cycling or swimming, adding rowing lowers the repetitive stress that you are putting your body through and while still giving you another physical challenge.
Rowing, like most training modalities, allows you to develop different energy systems, making you an even more well-rounded athlete!
What are the disadvantages of rowing machines?
Easily the biggest disadvantage of rowing machines is that they’re very boring. After all, you are sitting on a piece of equipment with a single function endlessly repeating the same range of motion.
There are ways to combat this, like listening to music or doing HIIT sessions so you can at least get up and move around – but for the majority of the time on a rowing machine you’re locked in with nowhere else to go.
Also, if you’re new to using rowing machines and haven’t taken the time to develop proper form and technique, this repetitive motion can quickly lead to lower back problems.
How often should you use a rowing machine?
How often you use a rowing machine really comes down to intensity. If you go 100% effort each and every day, sooner rather than later you’re going to completely burn out and most likely risk serious injury.
As a general rule of thumb, if you’re a beginner then perhaps 2-3 times a week with adequate rest in between sessions will allow enough time for your body to fully recover. As your fitness develops, you can progress from 3-4 times per week up to 5-6 times per week which will really help you to build endurance!
How long should you workout on a rowing machine?
Again, this depends on intensity but also on your fitness goals.
If you’re looking to develop your basic level of fitness then around 20-30 minutes per session at a moderate intensity or 10-15 minutes at a high intensity is a good baseline.
If you’re looking to lose weight then the longer you stay on the machine, the more calories you’ll burn. For advanced athletes, you can supplement long stints on the rowing machine with HIIT style workouts to add some variety and push your limits!
How do you use a rowing machine with proper form?
There are two phases when using a rowing machine – the drive and the recovery.
For the drive, the main focus is pushing with your legs while maintaining core stability and pivoting at the hips, not arching your back.
For the recovery, you’re looking to complete the drive but in reverse – moving back to the start.
This is the movement pattern to remember: legs, body, arms, arms, body, legs. Around 60% of your power should come from your legs, 30% from your body and 10% from your arms.
How to implement rowing machine workouts into existing fitness programs
If you are someone who trains hard in some way on a weekly basis, then you could definitely benefit from doing some slower, more controlled pieces on the rowing machine. Learning to work at a steady state and developing your aerobic base will in turn increase your aerobic capacity.
For training like this I would recommend using a heart rate monitor to help you keep the intensity low. Use the Maffetone Method by subtracting 180 from your age and then work at that intensity level.
Change the monitor on the rower to show watts (I know that this will be pretty much alien to everyone unless you are a cyclist), the reason for the change to watts is so that you don’t get distracted or fall back into the trap of targeting splits. The addition of this type of training to your schedule is to prevent you burning out but still allowing you to get in some training.
Further, with an increase in aerobic work, you’ll begin to better utilise fat as a fuel source. And while a lot of us train for performance reasons, many of us also do so to maintain a certain aesthetic factor and feel and look our best.
There’s a reason that the aerobic system is the biggest in the body; fat as an energy source can keep us going for longer – so why not train your body to tap into this? As a result, you will find that you become more efficient in utilising your different energy systems, which will make you more resilient to the type and amount of training you put your body through.
Closing thoughts
Unless you plan on becoming a full-time rower, all you need to do is begin in a way that can supplement your current programme and goals. The benefits of rowing are extensive, but the same can be said for most other forms of training, the key is to get the right balance with your volume and intensity of training that you do on a weekly basis.
Keep focusing on your weaknesses and be prepared to put in time doing things like building your aerobic capacity or developing your power and strength.
If you are interested in discussing how you can incorporate a rowing programming catered to your goals – whether it be in the realms of CrossFit, running, cycling or just general training, then all you have to do is ask and we can get you set up with a consult and, of course, a rower!
Contact me by email via am@innerfight.com
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Rowing has been a big part of my training programme for nearly 15 years now. It all began when I started working with the South African rowing team whilst they were preparing for the 2008 Olympics. Pretty cool right!?
Long story short, one of the guys on the team challenged me to a 2000m race and I ended up rowing it in 6:57 which I was told was actually not half bad for a first attempt.
I still remember getting off the rower and feeling that total body pump; my legs were gone and I was walking like Bambi (if he had played rugby).
Needless to say, I was hooked! Since then, rowing machine workouts have been a huge part of my programming for a number of reasons which I will outline in more detail shortly.
Looking back at my experiences with rowing machines, I’ve had to learn to enjoy it. Whether it’s rowing for short distances or longer ones, I have found ways to always keep things interesting and “fun.” It certainly makes things so much easier when the going gets tough!
So where and how does rowing fit into your training? Let’s start with a look at the benefits.
What are the main benefits of rowing machines?
Rowing allows you to do low impact, total body workouts. If you’re coming back from an injury, you can still train hard without the pounding your joints would get from activities such as running.
Research has shown that it engages more than 80% of your muscles, which makes it a very efficient and effective tool for both athletes and the general population.
Once you understand how to use the drag factor on the rower you can then start to focus on developing some power and acceleration in your rowing stroke which will have a cross over to activities with similar movement patterns.
It’s a great way to add some volume to your training without burning out. The low impact nature of rowing and the fact that you can easily monitor your intensity limits overtraining.
Rowing can be meditative, it’s very easy to just settle into a rhythm and row. But this only really happens once you understand how to row properly.
It’s a great way to train your pain tolerance, especially during +90% effort training pieces. You’ll find yourself having to dig deep and work through the muscular burn that hits your whole body.
Rowing can be done in a competitive environment like a class, indoor competition or, as we have seen through 2020, a virtual competition. You get instant feedback from the rower on things like your power, speed, stroke rate and drive length. This allows you to make subtle changes while you are training, so not only do you work harder but you also train to be more efficient.
For anyone who does some form of endurance training like running, cycling or swimming, adding rowing lowers the repetitive stress that you are putting your body through and while still giving you another physical challenge.
Rowing, like most training modalities, allows you to develop different energy systems, making you an even more well-rounded athlete!
What are the disadvantages of rowing machines?
Easily the biggest disadvantage of rowing machines is that they’re very boring. After all, you are sitting on a piece of equipment with a single function endlessly repeating the same range of motion.
There are ways to combat this, like listening to music or doing HIIT sessions so you can at least get up and move around – but for the majority of the time on a rowing machine you’re locked in with nowhere else to go.
Also, if you’re new to using rowing machines and haven’t taken the time to develop proper form and technique, this repetitive motion can quickly lead to lower back problems.
How often should you use a rowing machine?
How often you use a rowing machine really comes down to intensity. If you go 100% effort each and every day, sooner rather than later you’re going to completely burn out and most likely risk serious injury.
As a general rule of thumb, if you’re a beginner then perhaps 2-3 times a week with adequate rest in between sessions will allow enough time for your body to fully recover. As your fitness develops, you can progress from 3-4 times per week up to 5-6 times per week which will really help you to build endurance!
How long should you workout on a rowing machine?
Again, this depends on intensity but also on your fitness goals.
If you’re looking to develop your basic level of fitness then around 20-30 minutes per session at a moderate intensity or 10-15 minutes at a high intensity is a good baseline.
If you’re looking to lose weight then the longer you stay on the machine, the more calories you’ll burn. For advanced athletes, you can supplement long stints on the rowing machine with HIIT style workouts to add some variety and push your limits!
How do you use a rowing machine with proper form?
There are two phases when using a rowing machine – the drive and the recovery.
For the drive, the main focus is pushing with your legs while maintaining core stability and pivoting at the hips, not arching your back.
For the recovery, you’re looking to complete the drive but in reverse – moving back to the start.
This is the movement pattern to remember: legs, body, arms, arms, body, legs. Around 60% of your power should come from your legs, 30% from your body and 10% from your arms.
How to implement rowing machine workouts into existing fitness programs
If you are someone who trains hard in some way on a weekly basis, then you could definitely benefit from doing some slower, more controlled pieces on the rowing machine. Learning to work at a steady state and developing your aerobic base will in turn increase your aerobic capacity.
For training like this I would recommend using a heart rate monitor to help you keep the intensity low. Use the Maffetone Method by subtracting 180 from your age and then work at that intensity level.
Change the monitor on the rower to show watts (I know that this will be pretty much alien to everyone unless you are a cyclist), the reason for the change to watts is so that you don’t get distracted or fall back into the trap of targeting splits. The addition of this type of training to your schedule is to prevent you burning out but still allowing you to get in some training.
Further, with an increase in aerobic work, you’ll begin to better utilise fat as a fuel source. And while a lot of us train for performance reasons, many of us also do so to maintain a certain aesthetic factor and feel and look our best.
There’s a reason that the aerobic system is the biggest in the body; fat as an energy source can keep us going for longer – so why not train your body to tap into this? As a result, you will find that you become more efficient in utilising your different energy systems, which will make you more resilient to the type and amount of training you put your body through.
Closing thoughts
Unless you plan on becoming a full-time rower, all you need to do is begin in a way that can supplement your current programme and goals. The benefits of rowing are extensive, but the same can be said for most other forms of training, the key is to get the right balance with your volume and intensity of training that you do on a weekly basis.
Keep focusing on your weaknesses and be prepared to put in time doing things like building your aerobic capacity or developing your power and strength.
If you are interested in discussing how you can incorporate a rowing programming catered to your goals – whether it be in the realms of CrossFit, running, cycling or just general training, then all you have to do is ask and we can get you set up with a consult and, of course, a rower!
Contact me by email via am@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Rowing has been a big part of my training programme for nearly 15 years now. It all began when I started working with the South African rowing team whilst they were preparing for the 2008 Olympics. Pretty cool right!?
Long story short, one of the guys on the team challenged me to a 2000m race and I ended up rowing it in 6:57 which I was told was actually not half bad for a first attempt.
I still remember getting off the rower and feeling that total body pump; my legs were gone and I was walking like Bambi (if he had played rugby).
Needless to say, I was hooked! Since then, rowing machine workouts have been a huge part of my programming for a number of reasons which I will outline in more detail shortly.
Looking back at my experiences with rowing machines, I’ve had to learn to enjoy it. Whether it’s rowing for short distances or longer ones, I have found ways to always keep things interesting and “fun.” It certainly makes things so much easier when the going gets tough!
So where and how does rowing fit into your training? Let’s start with a look at the benefits.
What are the main benefits of rowing machines?
Rowing allows you to do low impact, total body workouts. If you’re coming back from an injury, you can still train hard without the pounding your joints would get from activities such as running.
Research has shown that it engages more than 80% of your muscles, which makes it a very efficient and effective tool for both athletes and the general population.
Once you understand how to use the drag factor on the rower you can then start to focus on developing some power and acceleration in your rowing stroke which will have a cross over to activities with similar movement patterns.
It’s a great way to add some volume to your training without burning out. The low impact nature of rowing and the fact that you can easily monitor your intensity limits overtraining.
Rowing can be meditative, it’s very easy to just settle into a rhythm and row. But this only really happens once you understand how to row properly.
It’s a great way to train your pain tolerance, especially during +90% effort training pieces. You’ll find yourself having to dig deep and work through the muscular burn that hits your whole body.
Rowing can be done in a competitive environment like a class, indoor competition or, as we have seen through 2020, a virtual competition. You get instant feedback from the rower on things like your power, speed, stroke rate and drive length. This allows you to make subtle changes while you are training, so not only do you work harder but you also train to be more efficient.
For anyone who does some form of endurance training like running, cycling or swimming, adding rowing lowers the repetitive stress that you are putting your body through and while still giving you another physical challenge.
Rowing, like most training modalities, allows you to develop different energy systems, making you an even more well-rounded athlete!
What are the disadvantages of rowing machines?
Easily the biggest disadvantage of rowing machines is that they’re very boring. After all, you are sitting on a piece of equipment with a single function endlessly repeating the same range of motion.
There are ways to combat this, like listening to music or doing HIIT sessions so you can at least get up and move around – but for the majority of the time on a rowing machine you’re locked in with nowhere else to go.
Also, if you’re new to using rowing machines and haven’t taken the time to develop proper form and technique, this repetitive motion can quickly lead to lower back problems.
How often should you use a rowing machine?
How often you use a rowing machine really comes down to intensity. If you go 100% effort each and every day, sooner rather than later you’re going to completely burn out and most likely risk serious injury.
As a general rule of thumb, if you’re a beginner then perhaps 2-3 times a week with adequate rest in between sessions will allow enough time for your body to fully recover. As your fitness develops, you can progress from 3-4 times per week up to 5-6 times per week which will really help you to build endurance!
How long should you workout on a rowing machine?
Again, this depends on intensity but also on your fitness goals.
If you’re looking to develop your basic level of fitness then around 20-30 minutes per session at a moderate intensity or 10-15 minutes at a high intensity is a good baseline.
If you’re looking to lose weight then the longer you stay on the machine, the more calories you’ll burn. For advanced athletes, you can supplement long stints on the rowing machine with HIIT style workouts to add some variety and push your limits!
How do you use a rowing machine with proper form?
There are two phases when using a rowing machine – the drive and the recovery.
For the drive, the main focus is pushing with your legs while maintaining core stability and pivoting at the hips, not arching your back.
For the recovery, you’re looking to complete the drive but in reverse – moving back to the start.
This is the movement pattern to remember: legs, body, arms, arms, body, legs. Around 60% of your power should come from your legs, 30% from your body and 10% from your arms.
How to implement rowing machine workouts into existing fitness programs
If you are someone who trains hard in some way on a weekly basis, then you could definitely benefit from doing some slower, more controlled pieces on the rowing machine. Learning to work at a steady state and developing your aerobic base will in turn increase your aerobic capacity.
For training like this I would recommend using a heart rate monitor to help you keep the intensity low. Use the Maffetone Method by subtracting 180 from your age and then work at that intensity level.
Change the monitor on the rower to show watts (I know that this will be pretty much alien to everyone unless you are a cyclist), the reason for the change to watts is so that you don’t get distracted or fall back into the trap of targeting splits. The addition of this type of training to your schedule is to prevent you burning out but still allowing you to get in some training.
Further, with an increase in aerobic work, you’ll begin to better utilise fat as a fuel source. And while a lot of us train for performance reasons, many of us also do so to maintain a certain aesthetic factor and feel and look our best.
There’s a reason that the aerobic system is the biggest in the body; fat as an energy source can keep us going for longer – so why not train your body to tap into this? As a result, you will find that you become more efficient in utilising your different energy systems, which will make you more resilient to the type and amount of training you put your body through.
Closing thoughts
Unless you plan on becoming a full-time rower, all you need to do is begin in a way that can supplement your current programme and goals. The benefits of rowing are extensive, but the same can be said for most other forms of training, the key is to get the right balance with your volume and intensity of training that you do on a weekly basis.
Keep focusing on your weaknesses and be prepared to put in time doing things like building your aerobic capacity or developing your power and strength.
If you are interested in discussing how you can incorporate a rowing programming catered to your goals – whether it be in the realms of CrossFit, running, cycling or just general training, then all you have to do is ask and we can get you set up with a consult and, of course, a rower!
Contact me by email via am@innerfight.com
Rowing has been a big part of my training programme for nearly 15 years now. It all began when I started working with the South African rowing team whilst they were preparing for the 2008 Olympics. Pretty cool right!?
Long story short, one of the guys on the team challenged me to a 2000m race and I ended up rowing it in 6:57 which I was told was actually not half bad for a first attempt.
I still remember getting off the rower and feeling that total body pump; my legs were gone and I was walking like Bambi (if he had played rugby).
Needless to say, I was hooked! Since then, rowing machine workouts have been a huge part of my programming for a number of reasons which I will outline in more detail shortly.
Looking back at my experiences with rowing machines, I’ve had to learn to enjoy it. Whether it’s rowing for short distances or longer ones, I have found ways to always keep things interesting and “fun.” It certainly makes things so much easier when the going gets tough!
So where and how does rowing fit into your training? Let’s start with a look at the benefits.
What are the main benefits of rowing machines?
Rowing allows you to do low impact, total body workouts. If you’re coming back from an injury, you can still train hard without the pounding your joints would get from activities such as running.
Research has shown that it engages more than 80% of your muscles, which makes it a very efficient and effective tool for both athletes and the general population.
Once you understand how to use the drag factor on the rower you can then start to focus on developing some power and acceleration in your rowing stroke which will have a cross over to activities with similar movement patterns.
It’s a great way to add some volume to your training without burning out. The low impact nature of rowing and the fact that you can easily monitor your intensity limits overtraining.
Rowing can be meditative, it’s very easy to just settle into a rhythm and row. But this only really happens once you understand how to row properly.
It’s a great way to train your pain tolerance, especially during +90% effort training pieces. You’ll find yourself having to dig deep and work through the muscular burn that hits your whole body.
Rowing can be done in a competitive environment like a class, indoor competition or, as we have seen through 2020, a virtual competition. You get instant feedback from the rower on things like your power, speed, stroke rate and drive length. This allows you to make subtle changes while you are training, so not only do you work harder but you also train to be more efficient.
For anyone who does some form of endurance training like running, cycling or swimming, adding rowing lowers the repetitive stress that you are putting your body through and while still giving you another physical challenge.
Rowing, like most training modalities, allows you to develop different energy systems, making you an even more well-rounded athlete!
What are the disadvantages of rowing machines?
Easily the biggest disadvantage of rowing machines is that they’re very boring. After all, you are sitting on a piece of equipment with a single function endlessly repeating the same range of motion.
There are ways to combat this, like listening to music or doing HIIT sessions so you can at least get up and move around – but for the majority of the time on a rowing machine you’re locked in with nowhere else to go.
Also, if you’re new to using rowing machines and haven’t taken the time to develop proper form and technique, this repetitive motion can quickly lead to lower back problems.
How often should you use a rowing machine?
How often you use a rowing machine really comes down to intensity. If you go 100% effort each and every day, sooner rather than later you’re going to completely burn out and most likely risk serious injury.
As a general rule of thumb, if you’re a beginner then perhaps 2-3 times a week with adequate rest in between sessions will allow enough time for your body to fully recover. As your fitness develops, you can progress from 3-4 times per week up to 5-6 times per week which will really help you to build endurance!
How long should you workout on a rowing machine?
Again, this depends on intensity but also on your fitness goals.
If you’re looking to develop your basic level of fitness then around 20-30 minutes per session at a moderate intensity or 10-15 minutes at a high intensity is a good baseline.
If you’re looking to lose weight then the longer you stay on the machine, the more calories you’ll burn. For advanced athletes, you can supplement long stints on the rowing machine with HIIT style workouts to add some variety and push your limits!
How do you use a rowing machine with proper form?
There are two phases when using a rowing machine – the drive and the recovery.
For the drive, the main focus is pushing with your legs while maintaining core stability and pivoting at the hips, not arching your back.
For the recovery, you’re looking to complete the drive but in reverse – moving back to the start.
This is the movement pattern to remember: legs, body, arms, arms, body, legs. Around 60% of your power should come from your legs, 30% from your body and 10% from your arms.
How to implement rowing machine workouts into existing fitness programs
If you are someone who trains hard in some way on a weekly basis, then you could definitely benefit from doing some slower, more controlled pieces on the rowing machine. Learning to work at a steady state and developing your aerobic base will in turn increase your aerobic capacity.
For training like this I would recommend using a heart rate monitor to help you keep the intensity low. Use the Maffetone Method by subtracting 180 from your age and then work at that intensity level.
Change the monitor on the rower to show watts (I know that this will be pretty much alien to everyone unless you are a cyclist), the reason for the change to watts is so that you don’t get distracted or fall back into the trap of targeting splits. The addition of this type of training to your schedule is to prevent you burning out but still allowing you to get in some training.
Further, with an increase in aerobic work, you’ll begin to better utilise fat as a fuel source. And while a lot of us train for performance reasons, many of us also do so to maintain a certain aesthetic factor and feel and look our best.
There’s a reason that the aerobic system is the biggest in the body; fat as an energy source can keep us going for longer – so why not train your body to tap into this? As a result, you will find that you become more efficient in utilising your different energy systems, which will make you more resilient to the type and amount of training you put your body through.
Closing thoughts
Unless you plan on becoming a full-time rower, all you need to do is begin in a way that can supplement your current programme and goals. The benefits of rowing are extensive, but the same can be said for most other forms of training, the key is to get the right balance with your volume and intensity of training that you do on a weekly basis.
Keep focusing on your weaknesses and be prepared to put in time doing things like building your aerobic capacity or developing your power and strength.
If you are interested in discussing how you can incorporate a rowing programming catered to your goals – whether it be in the realms of CrossFit, running, cycling or just general training, then all you have to do is ask and we can get you set up with a consult and, of course, a rower!
Contact me by email via am@innerfight.com
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
