One-Hour Workout – Indoor Rowing Cross-Training

  • By Triathlete Europe
  • Published February 10, 2016

Every Wednesday 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 ( and the Cleveland State University Triathlon Team 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.

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