Indoor Rowing
Drive with the legs first, then swing the torso and finish with the arms, reversing the order on the recovery.
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See your setup in four steps
- Equipment
- Cardio machine
- Movement
- Conditioning
Sets and reps
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
- Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Baseline Assessment: Week 1 · Session 2 · Lower baseline + conditioningWORK-CAPACITY MARKER — 500 m time trial at a hard-but-repeatable effort (RPE 8, not a sprint to failure). Record the time and the average split. Sub a bike or a treadmill if there is no rower — just use the same machine at re-test.1×500 @ RPE 8
- Fat-Loss Conditioning · Intervals + CoreMetres per interval.6×250 @ RPE 8
Alternatives
Other exercises for the cardio, for when the cardio machine is taken or you want a change.
Questions
- What muscles does the Indoor Rowing work?
- The Indoor Rowing mainly works the cardio and full body.
- What equipment do you need for the Indoor Rowing?
- A cardio machine.
- How many sets and reps of the Indoor Rowing?
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
- What can I do instead of the Indoor Rowing?
- Bear Crawl, Butt Kicks, Double-Unders and High Knees work the same main muscle.
Program it for your clients
Coaches add the Indoor Rowing to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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