Rowing for Triathletes

There aren't many triathlons that include rowing, but there are a few! Even if rowing isn't in your tri, it makes a great training substitute for the usual legs. So if you're setting up an indoor brick workout, and don't have access to a pool or a bike, use rowing as one of your legs. Since the transition to running is generally the hardest, a row-run brick might be the most beneficial, in terms of getting your body accustomed to making the transition to running.

The Workout

Workout Goal

Fitness plus transition practice.

Workout Details

1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
2. Row for 6–10 minutes at a moderate aerobic pace.
3. Switch immediately to biking or running and go for 5-6 minutes at slightly slower than your planned race pace.
4. Row for another 6–10 minutes at a moderate aerobic pace.
5. Switch again to biking or running and go for 4–5 minutes at your planned race pace.
6. Row for another 6–10 minutes at a moderate aerobic pace.
7. Switch to biking or running and go for 3–4 minutes at slightly faster than your planned race pace.
8. Row easily for 5 minutes to cool down.
9. Stretch.