How do I row more efficiently for calories?

Calories scale with watts cubed — small increases in power output produce large increases in calories. A strong, consistent effort at 28-32 spm is more efficient than erratic sprinting. Also, do not stop rowing between calorie targets; deceleration costs time.

Should CrossFit athletes do standalone rowing training?

Yes. Dedicated erg sessions 1-2x per week build rowing-specific fitness without the interference of other movements. This translates to faster times in rowing WODs and better pacing ability.

What is a good 500m row time for CrossFit?

For competitive male CrossFitters: sub-1:25. For competitive female CrossFitters: sub-1:45. These times are achievable with dedicated rowing practice alongside regular CrossFit training.

How do I row more efficiently for calories?

Calories scale with watts cubed — small increases in power output produce large increases in calories. A strong, consistent effort at 28-32 spm is more efficient than erratic sprinting. Also, do not stop rowing between calorie targets; deceleration costs time.

Should CrossFit athletes do standalone rowing training?

Yes. Dedicated erg sessions 1-2x per week build rowing-specific fitness without the interference of other movements. This translates to faster times in rowing WODs and better pacing ability.

What is a good 500m row time for CrossFit?

For competitive male CrossFitters: sub-1:25. For competitive female CrossFitters: sub-1:45. These times are achievable with dedicated rowing practice alongside regular CrossFit training.

CrossFit Rowing Workouts

Rowing is a core element of CrossFit programming, appearing in WODs, benchmark workouts, and the CrossFit Games. This guide covers how to pace rowing in WODs, popular rowing-based workouts, and how to improve your erg performance as a CrossFit athlete.

Rowing in CrossFit

The Concept2 rower appears in countless CrossFit WODs. Rowing for calories, rowing for distance, and rowing for time are all common formats. The key skill for CrossFit athletes is pacing — knowing exactly how hard to push the erg based on what comes before and after in the workout. Over-rowing early in a WOD is one of the most common CrossFit pacing errors.

Popular CrossFit Rowing WODs

Classic rowing WODs include: Jackie (1000m row, 50 thrusters, 30 pull-ups), Rowing Grace (500m row + 30 clean & jerks), and 2K row for time. Open workouts frequently include rowing for calories. For these workouts, know your paces: your 500m sprint split, your 1000m sustainable split, and your calorie row rate. These numbers let you predict your times and pace intelligently.

Pacing in Mixed WODs

When rowing is part of a mixed modal workout, row at 80-85% effort. The biggest mistake is sprinting the row and then standing up with rubber legs for the next movement. In calorie rows, note that the first 2-3 calories are hardest (the flywheel needs to accelerate). For short calorie rows (10-15 cal), go harder. For longer calorie rows (30+), settle into a sustainable pace.

Improving Your Erg for CrossFit

Dedicate 1-2 sessions per week to pure erg training outside of WODs. Include one interval session (8 x 500m) and one longer steady state row (20-30 minutes). This builds your rowing engine without CrossFit fatigue interfering. Focus on rowing technique separately — bad habits formed under WOD fatigue are hard to break.

Tips

+Know your cal/hour rate at different splits. This helps you pace calorie rows precisely.
+Row at 80-85% in mixed WODs — save your legs for squats and lunges.
+Practise transitions: get on and off the erg quickly and smoothly.
+For calorie rows, high stroke rate with moderate power is more efficient than low rate with maximal power.
+Track your standalone erg sessions in Watta separately from WODs to see pure rowing improvement.

Frequently Asked Questions

Every erg counts.

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