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The Physiology of Rowing

Rowing is a full body exercise, it uses all the major muscles groups of the legs, torso and arms. Elite rowers are recognized to have outstanding aerobic as well as anaerobic capacities. In a 2000 meter race, rowers utilize a unique physiological pattern. At the start of the race rowers begin with a sprint, this places excessive demands on the anaerobic energy source. This is followed by a time period (usually ranging between 4-7 minutes) of high aerobic steady state rowing and then an exhaustive sprint (again anaerobic) at the finish. Rowing is therefore more of a power endurance sport than a strength sport.

However, rowing does require strength, a rower's training program consists of a combination of endurance, power and strength exercises. This is a specific program so rowers can train their body to tolerate and adapt to the excessive energy demands. This specific training program includes a mixture of workouts of variety of intensities throughout the year. These workouts vary according to the time of year, in the winter months rowers will focus on 'conditioning', this is predominantly endurance training (high volumes of training at low intensities) concentrating on rowing technique and will also include strength training. In the spring months, rowers will start to involve high intensity training in preparation for the racing season during summer.