An Introduction to training on the Indoor Rowing Machine by Thor S. Nilsen

When I first heard about the World Rowing Indoor Sprints and World Erg Challenge, as a rower I was of course positive, but I also saw it as a good way to highlight some topics related to indoor rowing.

Over the years, indoor rowing has developed its own passionate following of people who train as seriously as Olympic athletes. There is an entire community of indoor rowers who are involved in Cross Fit and ergometers continue to be used world-wide in clubs for dry land training and testing and for general fitness for people of all ages. There are even people in remote locations such as oil rigs that use indoor rowing machines for fitness purposes.

An indoor rowing machine is very beneficial for starting an exercise regime as it encourages good posture, provides a full body workout if done properly and can act as a good motivator to improve fitness and lifestyle.  However, as anyone who has used one will know, it must be respected and you need to know some things about the machine and yourself before you start.

1. If you have never used the machine before – go to the Concept 2 website to learn about the correct technique, settings on the machine and monitor and to also find some recommendations for training. 
2. Establish your level of fitness and what you are able to do and still get up – how old are you and how active?  Have you rowed before?  If not, do you do other sports?
3. Find a machine and get to know how it works – understand how to set the damper (the lever next to the wheel), how does the display monitor work, how to attach your feet properly, sit comfortably and hold the handles correctly. 

For those of you just getting started, take the opportunity to row for 10 minutes at an aerobic pace. This means you should still be able to talk while rowing. Record your average split time and your rate for the 10 minutes.  This will help you to determine your baseline going forward.

Next week we will provide you with a six week training plan to help you get ready for the Indoor Sprints.

With indoor rowing included in the upcoming 2017 World Games and people generally needing to stay fit, we hope you will get on the erg and get ‘in’ to indoor rowing!

Thor S. Nilsen
FISA Development Director
Indoor Rowing Enthusiast