One of the best forms of cross-training? Indoor rowing.
And by changing the kind of stress your body has to handle during a workout , you can actually reduce your chances of injury. “It’s no secret that runners typically suffer from injuries associated with, poor posture, and restricted flexibility,” says Tuttle. “Rowing with proper technique will help improve posture while developing functional flexibility, making you an overall stronger athlete.”
Any rowing workout is going to spike your heart rate, but the right workouts can build your speed, endurance, and power—all of which will carry right over to the road.You can’t reap the rewards of a rower without the right technique. “There are only three points of contact with the machine; make them count,” says Tuttle. “Slide your feet into the foot plates and adjust the strap across the base of your big toe, then pull the straps snug. Sit up tall with your butt forward in the seat.
Sprints are sprints, whether you’re on a track or a rower. It’s challenging, says Tuttle, and you should feel breathless and in need of recovery at the end of of it. “Do each sprint effort should be at a stroke rate of 28 to 33 strokes per minute with power, if possible,” she adds. “Try to finish each sprint effort in the same amount of time.”The Rowing Workout for Endurance
Think of this like ladder intervals on the treadmill—it’ll help build you capacity to withstand uncomfortable durations of intensity. “Each ‘ON’ effort should be at a stroke rate of 24 to 27 strokes per minute and at about 65 to 75 percent of your max intensity,” says Tuttle.2 minute ON followed by 2 minute of recovery3 minute ON followed by 3 minute of recovery5 minute cooldownLet the rower be a tool within a larger workout.
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