Cross-Training for Rowing

What is Cross-Training for Rowing?

Cross-training for rowers involves incorporating non-rowing exercises to develop overall fitness, prevent overuse injuries, and maintain motivation. Common cross-training modalities: cycling/BikeErg (builds leg power without back stress), SkiErg (develops lats and core), swimming (active recovery, full-body with zero impact), strength training (builds power and injury resilience), and running (builds bone density and aerobic capacity). The ideal cross-training programme complements rowing: it should target weaknesses, provide variety, and allow recovery of rowing-specific muscles. For most rowers, 1-2 cross-training sessions per week replacing rowing sessions provides optimal benefit without compromising rowing-specific adaptation.

How Watta Uses Cross-Training for Rowing

Further Reading

• Concept2 Training Resources — Official training guides and workout plans from Concept2.
• Concept2 RowErg Specifications — Technical specifications and performance monitor details.
• World Rowing — The international governing body for the sport of rowing.