Rowing Workouts For The Summer

Are you looking to get lean and mean this summer? Ramp up your rowing workout with fun, easy-to-follow exercises that will energise you! Whether a novice or an experienced rower, these tips and tricks are the perfect addition to your workout routine. With a few simple steps, we’ll have your boat gliding across the water in no time! So pull up those oars because it’s time to get fit for the summer season.

Why Are Summer Workouts Different From Winter Workouts?

Regarding rowing, the differences between summer and winter workouts can be particularly significant. During the summer, rowing can be done outdoors, providing a unique opportunity to enjoy nature and soak up some Vitamin D while getting a great workout. Outdoor rowing also means that you may have to deal with changing wind conditions, currents, and water temperature, which can add a layer of challenge to your training.

In addition, during the summer, rowers may engage in other outdoor activities such as running, swimming, or cycling to supplement their training regime. These activities can offer a break from the repetitive motion of rowing while still providing a good workout.

However, indoor rowing becomes more prevalent during the winter months due to colder weather and shorter daylight hours. This requires different clothing and equipment to stay warm and comfortable while training indoors. Additionally, rowers may have to create another training program focusing more on building strength and endurance than developing technique and form.

Whether you row in the summer or winter, it is essential to adjust your training program to account for the different environmental conditions and available activities. With proper planning and preparation, you can continue to build your skills and improve your performance, regardless of the season.

What Types Of Rowing Workouts Will Be Best For The Summer?

During the summer, different types of rowing workouts can be ideal for various fitness levels and goals. Here are a few examples:

  1. Long-distance rowing: Summer is the perfect season to take advantage of good weather conditions and engage in long-distance rowing sessions on the water. These sessions typically last between 60-90 minutes and focus on building endurance and cardiovascular fitness. They can also help improve technique and form.
  2. HIIT (high-intensity interval training) rowing: HIIT workouts are intense but short bursts of activity followed by brief rest periods. This type of workout can be great for burning fat, improving anaerobic endurance, and increasing overall fitness levels. HIIT rowing workouts can be done on a rowing machine or on the water using sprint intervals with rest periods.
  3. Resistance training: Resistance training workouts involving weights or resistance bands can be very beneficial for rowers, especially during the summer when outdoor activities like swimming and cycling can help vary their fitness routine. Strength training exercises can improve muscular endurance, power, and strength, translating into better performance on the water.
  4. Recovery rowing: Active recovery sessions are a great way to mix up your training routine while still improving your fitness. Recovery rowing sessions can be done at low intensity and focus on maintaining proper technique while allowing your body to recover and heal between more intense workouts.

When creating a summer rowing workout plan, it’s essential to consider factors such as available equipment, fitness levels, and specific goals. By incorporating a variety of exercises and intensities, you can create a well-rounded plan that will keep rowers engaged, motivated, and challenged throughout the summer months.

Summer Rowing Workouts


  • 5-10 minutes of light cardio (jogging, jumping jacks, or cycling)
  • Dynamic stretches, including leg swings, arm circles, and torso twists
  • Rowing-specific warm-up exercises, such as half-slide drills or pick drills

Workout 1: Endurance and Technique

  • 60-minute on-water row at moderate intensity (50-70% of max heart rate)
  • Focus on maintaining proper form and technique throughout the entire row
  • Take breaks as needed to drink water and maintain energy levels

Workout 2: Strength and Power

  • 5-minute warm-up on the indoor rowing machine (ergometer)
  • 3 sets of 10 reps of squats, lunges, and single-leg deadlifts using dumbbells or bodyweight
  • 3 sets of 500m sprints with 2 minutes of rest between each set
  • Cool down with 5 minutes of steady-state rowing at low intensity

Workout 3: High-Intensity Interval Training (HIIT)

  • 5-minute warm-up on the ergometer
  • 5 sets of 30 seconds all-out effort rowing, followed by 30 seconds rest
  • Rest for 2 minutes
  • 5 sets of 1-minute intervals rowing at moderate intensity (70-80% of max heart rate) followed by 30 seconds rest
  • Cool down with 5 minutes of steady-state rowing at low intensity

Workout 4: Active Recovery

  • 45-minute easy-paced on-water row or indoor rowing session at low intensity (40-50% of max heart rate)
  • Focus on recovery and relaxation, incorporating breathing exercises and stretching as needed


  • Static stretches targeting major muscle groups used in rowing (hamstrings, quadriceps, back, and shoulders)
  • Foam rolling or self-massage to alleviate any soreness or tightness

It’s important to note that each workout can be modified to suit different fitness levels. Beginners may want to start with shorter, less intense sessions, while more experienced rowers can increase the intensity and duration of their workouts. This summer workout plan will help rowers build strength, improve technique, and boost cardiovascular endurance by incorporating various exercises and passions.

What Are The Best Ways For Rowers To Recover From Workouts?

Recovery is critical to any workout routine, especially for rowers who engage in intense physical activity that can cause muscle soreness, fatigue, and injury if not properly managed. Here are some of the best ways for rowers to recover from workouts:

1. Proper nutrition: After a workout, it’s essential to refuel your body with the nutrients it needs to recover. This may include consuming a balanced meal that contains carbohydrates, protein, and healthy fats within 30 minutes to an hour after your workout.

2. Active recovery: Active recovery can be a great way to help your muscles recover while still engaging in physical activity. Active recovery sessions could include low-intensity rowing, yoga, stretching, or foam rolling.

3. Sleep: Quality sleep is crucial for recovery, allowing the body time to repair and regenerate tissues damaged during exercise. Aim for 7-8 hours of sleep per night to ensure optimal recovery.

4. Hydration: Drinking plenty of water before, during, and after a workout helps prevent dehydration, which can cause muscle cramps and damage. Rowers should aim to drink at least half their body weight in ounces of water daily.

5. Massage therapy: Massage therapy can help release tension and soreness in the muscles, improve circulation, and reduce inflammation. This can help speed up the recovery process and improve overall performance.

6. Rest: Rest is key to recovery. Allow your body time to rest and heal between workouts. Avoid overtraining, which can lead to burnout and injury.

Incorporating these recovery practices into your workout routine can help you maximize the benefits of your training and minimize the risk of injury. Remember, recovery is just as important as the workout, so prioritize it for optimal performance and overall health.

So, there you have it! Remember these tips for your rowing workout this summer, and you will start to see progress immediately. Remember that rowing should be enjoyed and that the journey is crucial.

Cheer yourself on and listen to your body to stay healthy while pushing yourself further each day. With dedication and motivation, you can reach your goals and accomplish what you set out to do. Don’t forget to leave room for rest days, and don’t forget to treat yourself afterwards!

Every indicator points towards a successful summer in rowing territory. Now that you know how to optimize your rowing workout for the summer, take a chance on it – your body and achievements will thank you later!

If you want to add some variety to your workout, check out our other articles here at Fitness Edge. We bring together the best advice from experienced trainers so you can surpass all of your fitness goals!