General Guidelines for Cross-Training by Rowing
Despite the inspirational words of our 10 and 20 Million Meter Club members, many of us don't want to row indoors every day all year long. We like to take part in other sports for variety. We like to get outdoors when possible. Our exercise of choice changes with the seasons. We cross-train for competition in another sport. In reality, almost all of us cross-train at one time or another—if not for another sport, we do it for living.
What is the best way to use rowing as cross-training for other sports and activities? What is the best way to handle variety in one's athletic menu and training schedule while still getting the most out of the indoor rower? What minimum amount of rowing will keep one in rowing shape during peak season in another sport?
Whether you are a casual athlete or a serious competitor, this page will try to answer some of these questions for you. The less serious athlete can ignore the charts but take the general guidelines to heart. For the serious athlete, this article offers a framework upon which to build an annual training program. Your program will vary depending on the nature and yearly cycle of your major sport.
General Guidelines for Cross-Training
The number and nature of cross-training workouts you add to your training program will depend on a number of factors. These include:
- Your training history: If you are just getting back into running after being out of shape for a while, you may find that your legs and feet aren't ready to run every day. At the same time, you know that your aerobic capacity needs all the help it can get. Cross-training is the perfect solution.
- Your tendency toward injury: If you are injured, or have recently been injured, cross-training can be extremely helpful to you. The right activity will allow you to maintain your cardiovascular capacity while easing or removing the load on the injured parts.
- Your need for variety: This depends on your personal preference. If your primary sport ever starts feeling old, a little cross-training can bring back the fire.
- Your relative strengths/weaknesses: If your weakness is cardiovascular conditioning, cross-training can be a great way to strengthen your system without overdoing it on the specific muscles used in your sport.
- The time in your training year relative to racing season. Some athletes find cross-training most valuable when they are furthest from their competitive season; others use it right up to competition.
Cross-Training Workouts to Try
Workout Frequency
2–4 times per week in your "off-season," 1–2 times per week in active season.
Duration
30–60 minutes; shorter for intense, speed workouts; longer for steady state, aerobic workouts.
Work Type & Intensity
Include steady state, anaerobic threshold work, as well as more intense intervals and racing pieces.
Sample Workouts
- 40 minute row (or 10,000 meters)
- 1 minute hard, 1 minute easy for 40 minutes
- 1-2-3-4-3-2-1 minute pyramid, 30 seconds off between pieces
- 3 minutes @ 18 SPM (strokes per minute), 2 minutes @ 24 SPM, 1 minute @ 28 SPM; continue cycle for 30–60 minutes
Workout of the Day
Need more inspiration? Visit our Workout of the Day for more workout options.
