Comments on: Indoor rowing training

By: gubernatrix

gubernatrix — Wed, 11 Apr 2012 07:37:49 +0000

I recommend interval training as a way to increase your speed – see the end of the article above for some ideas.

By: Rob

Rob — Wed, 11 Apr 2012 07:18:36 +0000

Excellent article thanks. I frequent a large chain of gyms where the PTs know little about the rowing machines except to tell their victims to row for 2 minutes & move along to another machine. I love the rower because my knees give me a bit of grief & it’s a great way to get an intence workout. I am 54 weigh 94kg & am 191cm. I currently row 3 times a week for 1 hour with a target distance of 14065m (being 1/3 of a marathon). Can you suggest what other training I can do to increase the distance rowed in 1 hour.

By: gubernatrix

gubernatrix — Fri, 10 Feb 2012 11:33:51 +0000

Nice of you to say so!

By: Jeremy

Jeremy — Fri, 10 Feb 2012 02:58:14 +0000

By far the best explanation of indoor rowing training yet read. Thank you.

By: swilliams

swilliams — Wed, 05 Oct 2011 18:52:25 +0000

very very informative!

By: gubernatrix

gubernatrix — Thu, 01 Sep 2011 11:54:41 +0000

Yep, if you are rowing to improve performance in your sport then think about the metabolic demands of the sport and train accordingly. So your suggestion of combining interval training with endurance sounds sensible. It also depends where you are weak – is it your endurance that suffers, or your power or overall fitness? Answer this question for yourself and you will know where to put your efforts. As for frequency, 2-3 times a week should be enough.

Another tip to improve power is to use a low stroke rate (18-22 spm), and really try to use your legs in the stroke. This replicates the demands of the jerk. You could try rowing a ‘normal’ 500m at your usual stroke rate, then rest, then do a 500m with the slow stroke rate but try to achieve the same distance, or as close to it as you can.

By: Mark Egnash

Mark Egnash — Sat, 27 Aug 2011 15:19:44 +0000

Hi,
My sport is Kettlebell Lifting and consist of a 10 minute performance set in competition. Just purchased a Concept 2 and can’t find much info on how many minutes per work out and how many days per week to get better conditioned for my sport. Don’t want to over train. Any suggestions ? Mix up interval training with distance for instance ? (I lift 3 days a week.)

Kind regards,
Mark

By: gubernatrix

gubernatrix — Thu, 21 Jul 2011 18:34:26 +0000

Hi Lizzy,
It’s really difficult to say without seeing you row. There isn’t anything about rowing in particular that would make your neck hurt. You should be looking straight ahead at all times, keeping your back flat, not too rounded over. Make sure you don’t tip your head back and keep your shoulders down, not hunched up.

By: Lizzy

Lizzy — Tue, 19 Jul 2011 23:44:03 +0000

Hello,
I have recently taking up rowing in the gym, and loving it. But i seems to do something wrong posturewise, as every time after the training, my neck hurts. I’ve asked for an instruction by a guy in the gym, but he says my movement was fine. Have you any idea what it could be?
Lizzy.

By: steve

steve — Fri, 22 Apr 2011 20:48:09 +0000

Some comments I hope will be useful. The damper lever or resistance lever on the side, people always set this too high. The Olympic team row at a setting of 4. With the rower its how hard you pull back on the handle not the damper setting that makes the difference. If you are on a concept2 rower select drag factor and row hard if the number is higher than 120 the damper is too high drop down to 3 or 4 and try again 100/120 is about right for most reasonably fit people.

Try to row at a lower stroke rate to build power endurance e.g. 18 or 20 strokes per minute at a split time of 2.00, it also sorts out your technique do this for an hour or longer if you can.

Alternate between anerobic interval workouts of 10, 20, 30 ,40 seconds at a 1.30 split.
Also longer aerobic interval sessions of 400m at a 1.42 split up to 2,000m at a 1.50 split with rest intervals between of say 1 minute between. You might want to put a bucket next to the rower for some of them though.
Try tabata sessions as well.

The key is to have a good technique as you can hurt yourself. When you are on the indoor rower the chain should be level/smooth all the time and not jumping around if it is you probably have the damper set too high and are wasting effort.

Unfortunatly most machines in Gyms are normally wrecked, I dont know why but they are never maintained. Indoor rowing is a great sport as weill with the various events around the country