Rowing for Hikers

Hiking is generally a long steady workout of varying intensity depending on the terrain. If you’re carrying a pack, good core strength will be an advantage. Rowing will prepare you by improving your endurance as well as your strength and flexibility.

Sample Workout

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Goal: Prepare for a long hike on varied to steep terrain.

Details:

1. Row easily for 5 minutes to warm up; get off and stretch briefly if you want to.
2. Row 8 minutes at a moderate conversational pace.
3. Row 4 minutes at a moderately intense pace (harder to keep up a conversation).
4. Row 1 minute easy.
5. Row 6 minutes at a moderate conversational pace.
6. Row 3 minutes at a moderately intense pace.
7. Row 1 minute easy.
8. Row 4 minutes at a moderate conversational pace.
9. Row 2 minutes at a moderately intense pace.
10. Row 2 minutes at an intense pace.
11. Row 1 minute easy.
12. Row 2 minutes at a moderate conversational pace.
13. Row 1 minute at a moderately intense pace.
14. Row 1 minute at an intense pace.
15. Row easily for 5 minutes to cool down.
16. Stretch.

Total time: 46 minutes