One-Hour Workout: Indoor Rowing Cross-Training

This indoor rowing workout promotes leg and core strength that translates well back to swim, bike and run.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from Tim Edwards, the head coach for North Coast Endurance Coaching ( in Cleveland, Ohio. He shares this indoor rowing workout to promote leg and core strength that translates well back to swim, bike and run. “The variable RPM keeps the athlete engaged while getting in a great workout,” Edwards says. He notes that most of the workout stays in Zone 3/Tempo heart rate zone.

10 minutes building up to Zone 2–3. This can be easy rowing or a run/dynamic warm-up routine.

Main Set
Set the rowing machine to medium resistance (4–6 on scale of 10). Row with good form throughout the workout.
• 3 min at 18 strokes per minute
• 2 min at 24 strokes per minute
• 1 min at 28 strokes per minute
• Rest 1 min easy rowing

Repeat set 5–6 times through.

5-10 minutes of easy rowing back to Zone 1 and stretch afterwards.

RELATED: Row Your Way To Triathlon Fitness

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