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About Training

Training for rowing is predominantly endurance (aerobic) based. This includes rowing for long durations (30 up to 120min) at a steady state (60-70% intensity). Strength, power, skill and flexibility are other key elements to rowing training; these are achieved by including cross training exercises such as weights, stretching, other forms of exercise as well practicing rowing technique.

A structured training program is crucial towards achieving your goals. The program should allow for a progression in training loads, include a variety of workouts (changing intensity and volume) as well as a cycle in training (mixing periods of rest with high intensity and volume workouts). Warming up, cooling down, stretching, heart rate training and monitoring progress are other fundamental aspects of a structured training program.

Training for rowing can be separated into the following topics:

1) Know the Goal

2) Warm Up & Cool Down

3) Stretching

4) The Workout

5) Heart Rate Training

6) Monitoring Progress in later module

The information given  is not intended to be a substitute for medical advice. WaterRower accepts no responsibility for any injury caused by the information presented here. Please consult a physician before starting an exercise program.

© WaterRower 2006