Cross-Training for Rowing

By the Watta Team · Updated

Cross-Training for Rowing: Cross-training is supplementary exercise (cycling, swimming, strength training) performed alongside rowing to build balanced fitness and reduce overuse injury risk.

What is Cross-Training for Rowing?

Cross-training for rowers involves incorporating non-rowing exercises to develop overall fitness, prevent overuse injuries, and maintain motivation. Common cross-training modalities: cycling/BikeErg (builds leg power without back stress), SkiErg (develops lats and core), swimming (active recovery, full-body with zero impact), strength training (builds power and injury resilience), and running (builds bone density and aerobic capacity). The ideal cross-training programme complements rowing: it should target weaknesses, provide variety, and allow recovery of rowing-specific muscles. For most rowers, 1-2 cross-training sessions per week replacing rowing sessions provides optimal benefit without compromising rowing-specific adaptation.

How Watta Uses Cross-Training for Rowing

Watta tracks erg sessions across Concept2 machines (RowErg, BikeErg, SkiErg), providing Effort Scores for cross-training sessions on any Concept2 equipment. This gives a unified view of training load across modalities.

Further Reading

Frequently Asked Questions

What is the best cross-training for rowers?
Cycling and strength training are the most beneficial. Cycling builds leg power without back stress. Strength training (squats, deadlifts, rows) builds the power base that drives erg performance. The SkiErg is excellent for upper body and core development.
Can I replace rowing sessions with cross-training?
Partially. Replace 1-2 rowing sessions per week with cross-training for variety and injury prevention. Keep at least 3 rowing-specific sessions to maintain technique and erg-specific fitness. During injury recovery, cross-training can temporarily replace all rowing.
Should competitive rowers cross-train?
Yes. Even elite rowing programmes include strength training and alternative cardio. Cross-training prevents overuse injuries, develops weak links, and provides mental variety. The key is that it supplements, not replaces, rowing volume.

Related Content

Concept2 SkiErgThe Concept2 SkiErg is a wall-mounted or floor-standing air resistance machine that simulates the double-pole motion of cross-country skiing.Concept2 BikeErgThe Concept2 BikeErg is a stationary bicycle using the same air resistance flywheel system as the RowErg, designed for cycling training and cross-training.Steady State RowingSteady state rowing is continuous, easy-paced erging at conversational intensity for 20–90 minutes — the UT2 band, 55–65% of 2K power at 18–22 spm — used to build aerobic fitness.Calorie Burn CalculatorSkiErg Workout GuideSteady State Rowing GuideRowing & Strength TrainingBikeErg Workout GuideFor RowersFor Home GymFor Triathletes
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