Feel like you've got 15-20 minute rows down but unsure how you'd fare with longer rows? You're not alone. Pushing our perceived limits can be daunting, especially in the context of a full-body workout like rowing. After all, rowing isn't a one rep max. A 30 minute endurance workout will be quite a bit harder than a 15 minute endurance workout.
But as the adage goes: to get over scary things, doscary things. Want to get better at public speaking? Go speak publicly. Want to perform your latest EP? Sign up for the next open mic night. Want to tackle longer rows? Start rowing longer.
INTRODUCING: POWER TO 30 & POWER TO 45
Our co-founder, Tom (aka, tomsy) put together two Push Programs that'll help you row into uncharted territories. Say hello to POWER TO 30 and POWER TO 45.
These programs were designed according to the SAID principle (i.e., Specific Adaptations to Imposed Demands). The SAID principle says (ugh, pun) that to adapt your body for a task, you need to train specifically for that task. In this case, the best way to build rowing endurance is by doing more endurance workouts.
But with these programs, you're not just doing the same 30 or 45 minute row every day. No, no. Progressive overload is also at play. That's where you gradually increase the stress you put on your body over the course of a training program. The main benefit of this strategy is that it keeps you from plateauing, since the goal shifts further out every so often.
Most of the workouts in POWER TO 30 and POWER to 45 begin under the 30/45 minute target durations. Again, that's so your body has the chance to start operating under a new stress level. Then as the programs progress, the workouts climb closer and closer to their target durations. The final workout in each program is a Race at the target duration, letting you flaunt your newest party trick: rowing for a long, long time.
MEET THE DUO
POWER TO 30 • SAMPLER • 28 DAYS
Mastered 15-20 minute rows? Ready to take it to the next level? Elevate your stamina and keep your routine fresh with this program. It’s arranged in three sequential phases: workouts of 20, 25, and 30 minutes. In each phase, you’ll enjoy a wide variety of workout types and structures. By the end, you’ll solidify your ability to consistently row for 30 minutes.
POWER TO 45 • SAMPLER • 30 DAYS
Mastered 30 minute rows? Finished POWER TO 30 and ready for a new challenge? This program is your answer. It has three sequential phases: workouts of 35, 40, and 45 minutes. You’ll enjoy a wide variety of workout types and structures. And by the end, you’ll solidify your ability to row consistently for 45 minutes.
Looking for a different kind of challenge? Explore more Push Programs in our blog post: PUSH PROGRAM RECOMMENDATIONS.
What started with my husband thinking a rower would be a great low impact full body exercise turned into wanting one for myself. We wanted to compete and thought it would be a blast. My kids saw us doing it so we got one for them too so we can all compete.
All machinery is only as good as you using it, but I have loved the community and engagement that Ergatta brings to this rower. It’s always our choice to get on it, but Ergatta can keep you engaged when you are ready!
The one time of day I can relax: working out on my Ergatta
I hate most forms of physical activity. But I don't think of my time on the Ergatta Lite as a workout. It's a time for Zen meditation. I transport somewhere else hearing the water and moving forward. Truly grateful for this machine.
