Endurance Training
Steady state is the foundation of every rowing training program. 70-80% of training volume should be at a conversational pace.
What Steady State Looks Like
- 30-60 minutes on the erg at 65-75% effort
- Heart rate: 130-155 BPM (roughly)
- You should be able to talk (not sing) while rowing
- Rate: 18-22 strokes per minute
Why So Much Steady State?
Rowing races last 6-8 minutes (2K). That’s primarily aerobic. A huge aerobic base lets you sustain higher power for longer. Think of it as building a bigger engine.
Weekly Endurance Plan
| Day | Workout | Duration |
|---|---|---|
| Mon | Steady state erg | 40 min |
| Tue | Intervals (8x500m) | 30 min |
| Wed | Steady state erg | 45 min |
| Thu | Cross-train (bike or run) | 30 min |
| Fri | Steady state erg | 40 min |
| Sat | On water or long erg piece | 60 min |
| Sun | Rest or light activity | — |
Steady state is boring but essential. The best rowers in the world spend most of their training at low intensity. Trust the process.