Indoor Rowing Your Complete Guide to Training, Programming, and Workouts

Develop full-body strength and cardiovascular endurance with a trusted guide to indoor rowing. This manual details proper rowing techniques, corrective drills, warm-up and cool-down routines, specialized workouts, and a six-week training program designed to boost performance on the erg for athletes and fitness enthusiasts alike.



Learn how to improve strength and cardiovascular endurance with rowing.

If you’re looking for a full-body exercise that improves cardio health, offers strength-building benefits, is low impact, and has low risk of injury, then Indoor Rowing is for you. Commonly viewed as the ultimate full-body workout, rowing can be incorporated into any training program to achieve fitness and athletic goals efficiently and effectively.

Increasing in popularity since the early 2000s, rowing machines (also called ergs) can be found at most gyms or fitness facilities, and they are also accessible equipment for at-home gyms. The erg engages the majority of the muscles in your body-far more than other common cardio machines.

With Indoor Rowing, you get a comprehensive guide to mastering this versatile piece of equipment and reaping the benefits of improved strength and cardiorespiratory health. You’ll learn proper rowing technique, and you’ll get expert advice on building the most effective workouts to get the most out of your time on the rower:

• Drills to correct common rowing errors for improved technique
• Warm-up exercises, drills, and sequences to prepare the body for the full workout
• Cool-down stretches and movements to help the body recover after the workout
• Three sample workouts for endurance and four sample workouts for interval training
• Off-the-rower strength exercises to improve performance on the rower
• A sample six-week training program with two or three workouts per week

Excellent for both muscular and cardiorespiratory conditioning, the rower has proven to be versatile and adaptable for any training goal. Athletes and fitness enthusiasts alike-as well as the coaches and fitness professionals who work with them-will find Indoor Rowing to be a valuable guide for full-body conditioning.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.