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Indoor rowing is a full-body exercise that can be used to build strength, power, endurance, and cardio conditioning.
“There’s almost no strain on your joints,” says indoor-rowing champion and coach Kristina Duggan.
This makes rowing a great option if you have a history of strains and sprains or you want a low-impact option that still allows you to push your limits. (Duggan herself discovered indoor rowing after an ankle injury cut her running career short.)
The flywheel construction of the rower (also called an ergometer, or erg) means that the harder you row, the harder the movement becomes. So no matter your fitness level, rowing remains challenging.
Meanwhile, the digital screen keeps constant tabs on your exertions. “That monitor right in your face is a huge motivator,” says Duggan. “You can row, but you can’t hide.”
Duggan shares three of her favorite erg workouts here: the Pyramid, the Detonator, and the Long Haul. Each includes options for novice, intermediate, and pro rowers.
The workouts are designed around strokes per minute (SPM), so make sure to find that metric on your monitor. As with any exercise program, listen to your body, and scale back the difficulty as needed.
