Rowing for Triathletes
If you're setting up an indoor brick workout, try incorporating rowing. A row-run brick works all your muscles to help improve your T2 to the finish line. Or, try one of the below workouts to help improve your overall fitness.
Notes:
- RPE refers to Rating of Perceived Exertion on a 1 (low) to 10 (high) scale. Heart rate equipment can also be used with the indoor rower if you prefer.
- We also recommend changing the units to watts on the Performance Monitor (by pressing Change Units) if you would like to compare your performance against other disciplines where you use power meters.
Workout #1
Workout Goal
Improve cardiovascular conditioning.
Workout Details
- 1 x 20 minutes row
- 1 x 20 minutes bike
- 1 x 20 minutes run
Do all of the above at RPE 4–5 with 5 minute easy recoveries in between. Keep cadence/stroke rating comfortably high throughout.
Workout #2
Workout Goal
Intervals with changes in intensity.
Workout Details
35 minute pyramid at 26–30 spm (strokes per minute). Rest intervals should be at 1–2 RPE.
- 1 minute at RPE 9, 1 minute rest
- 3 minutes at RPE 7, 1 minute rest
- 5 minutes at RPE 5, 1 minute rest
- 7 minutes at RPE 3, 1 minute rest
- 6 minutes at RPE 4, 1 minute rest
- 4 minutes at RPE 6, 1 minute rest
- 2 minutes at RPE 8, 1 minute rest
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