The Top 3 Best Cardio Workouts for Rowing

Are you looking to take your rowing performance to the next level? Are you struggling to find new and exciting cardio workouts that will get your heart pumping and help improve your technique at the same time? Look no further!

We’ve got the top 3 best cardio workouts specifically designed for rowers, all with maximum rewards in mind. From circuit training to interval sprints and beyond, these exercises are guaranteed to give you an edge over the competition.

Keep reading for our detailed breakdown of what makes each workout so beneficial—you won’t be disappointed!

1. Anaerobic Assault

When you complete any workout, whether it be weightlifting or cardio your body will use both your aerobic and anaerobic energy systems. Aerobic is the usual energy system. This is where you breathe in oxygen and your heart pumps it around your body for your muscles to use.

The anaerobic energy system kicks in when there is not enough time for that oxygen to get to the muscles. I’m sure we have all been in those workouts where you feel like you’re going to pass out. That usually means that you have bypassed the aerobic system and gone straight for the anaerobic.

Olympic 100m sprinters do not have time to breathe during the 9 seconds it takes them to travel that distance. Their anaerobic energy system allows this to happen.

To work your anaerobic system you need to be doing some sort of high intensity interval training (HIIT). Sprints, sled pushes, squat jumps, kettle-bell swings, these exercises are going to be your staple. One of my favourite exercises to increase my cardio capacity is sprints using the assault/air bike.

https://www.youtube.com/watch?v=8I0n0tiwYCM

The assault bike is built for sprints. It is a unique machine made for torture as its resistance increases the harder you work. Anaerobic workouts will not last long. They can’t.

Your body wont let them, after 10 minutes you are fried. The length of workout, and amount of time that your are sprinting can change depending on your level of fitness. Here are some variations:

Beginner: 10 seconds sprinting – 20 seconds rest – repeat 10 times – total duration: 5 Minutes.

Intermediate: 20 seconds sprinting – 40 seconds rest – repeat 10 times – total duration: 10 minutes.

Elite: 20 seconds springing – 20 seconds rest – repeat 12 times – total duration: 8 minutes.

man running on side of road
Photo by Pixabay on Pexels.com

2. Aerobic Capacity Training

Aerobic capacity is the ability of the heart and lungs to get oxygen to your muscles. Increasing aerobic capacity will make this process more efficient and can lead to increased mitochondrial density.

Mitochondria are the parts of a muscle that use oxygen to aid in producing adenosine triphosphate (ATP), which is the fuel we use to move. If we can improve our mitochondrial density, we can improve our muscles efficiency to use oxygen.

To increase your aerobic capacity there is a very simple formula to follow; Long, consistent, and well-paced. Unfortunately, increasing stamina and endurance is not a quick fix. It takes time and commitment. To improve, you need to build up your total capacity over time.

This example 6 week workout schedule below shows how you can slowly build up your workout lengths without taking any large increase in one go.

Week 1: Monday: 30 minute workout – Tuesday: rest – Wednesday: 30 minute workout – Thursday: rest – Friday: 30 minute workout – Saturday: 40 minute workout = Total weekly duration: 130 minutes.

Week 2: Monday: 35 minute workout – Tuesday: rest – Wednesday: 35 minute workout – Thursday: rest – Friday: 30 minute workout – Saturday: 45 minute workout = Total weekly duration: 145 minutes.

Week 3: Monday: 35 minute workout – Tuesday: rest – Wednesday: 35 minute workout – Thursday: rest – Friday: 35 minute workout – Saturday: 50 minute workout = Total weekly duration: 155 minutes.

Week 4: Monday: 40 minute workout – Tuesday: rest – Wednesday: 40 minute workout – Thursday: rest – Friday: 40 minute workout – Saturday: 50 minute workout = Total weekly duration: 170 minutes.

Week 5: Monday: 45 minute workout – Tuesday: rest – Wednesday: 40 minute workout – Thursday: rest – Friday: 45 minute workout – Saturday: 55 minute workout = Total weekly duration: 185 minutes.

Week 6: Monday: 45 minute workout – Tuesday: rest – Wednesday: 45 minute workout – Thursday: rest – Friday: 45 minute workout – Saturday: 60 minute workout = Total weekly duration: 195 minutes.

3. Rowing Specific Cardio Workouts

High intensity interval training (HIIT) sprints: 30 seconds work – 30 seconds rest – (30/30r in Concept 2 menu)

When you are struggling for time HIIT workouts will give you a quick sweat fix. If you can keep this going for 20 minutes you will likely burn around 300 calories depending on your intensity. Try and maintain a stroke rate of around 28 and keep control in your legs the whole time.

Warm up: 10 minutes

Interval 1:

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

20 Air squats.

Interval 2:

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

30 seconds work – 30 seconds rest (max effort)

2 minutes of push ups.

Pyramid power (v1:00/1:00r in Concept 2 menu)

This workout is an intermediate level challenge that will help build your endurance and consistency.

During every interval you should be aiming to keep the same intensity and pace. To monitor your intensity and pace you should be checking on the watts, or you can look at the “time per 500 meters” on the display screen.

This cardio workout may seem easy on paper, because you are resting for the same amount of time that you are working, but do not be fooled.

Warm up: 10 minutes row

1 minute row – 1 minute rest

2 minute row – 2 minute rest

3 minute row – 3 minute rest

4 minute row – 4 minute rest

3 minute row – 3 minute rest

2 minute row – 2 minute rest

1 minute row – 1 minute rest

You should aim to keep your stroke rate between 26 and 32 and make sure that you are not going above 75% effort.

Conclusion

Taking your rowing performance to the next level doesn’t have to be a struggle. With the right cardio workouts, you can enhance your technique while also enjoying a thrilling, heart-pumping experience.

The top 3 workouts we’ve discussed—circuit training, interval sprints, and more—are designed with rowers like you in mind, promising maximum rewards and an edge over the competition.

Remember, the key to any successful workout regimen is consistency and dedication. These exercises offer an exciting way to diversify your training routine, but their effectiveness lies in your commitment to them.

So, gear up, get on that rowing machine, and start reaping the benefits of these high-impact cardio workouts. You’re well on your way to becoming a better, stronger rower!

Frequently Asked Questions (FAQs)

1. Can beginners try these cardio workouts for rowers?

Absolutely! While these workouts can be intense, they can be modified to suit different fitness levels. If you’re new to rowing or still building your fitness, start slow and gradually increase the intensity as your strength and endurance improve.

2. How often should I do these cardio workouts?

The frequency of these workouts will depend on your fitness level, goals, and overall training program. However, incorporating one or two of these workouts into your weekly routine can be a good starting point.

3. Should I only do these workouts to improve my rowing performance?

While these workouts are highly effective for improving rowing performance, they should be part of a well-rounded training plan. This plan could include strength training, flexibility exercises, and rest days to allow for recovery.

4. Can these workouts replace on-water rowing sessions?

These workouts can certainly complement your on-water sessions, but they’re not meant to replace them entirely. They’re tools to help improve your fitness and technique, which can translate to better on-water performance.

5. Do I need any special equipment for these workouts?

For most of these workouts, you’ll need access to a rowing machine. Some may also require basic gym equipment like weights or resistance bands. Always make sure to have water and a towel handy as well!