Rowing is a dynamic form of cardiovascular exercise. Longer, lower-intensity workouts are great aerobic exercise, while shorter, higher-intensity workouts are the perfect anaerobic exercise. Whether you have a need for speed or a preference for endurance, Ergatta’s got you covered. Below, we’ll briefly cover these two training types, discuss their strengths and weaknesses, and point you to the right Ergatta workouts to try them out.
SPEED TRAINING (AKA, HIIT)
Speed training is all about short bursts of high-intensity exercise punctuated by ample rest periods. You’re probably familiar with the acronym HIIT: high-intensity interval training. Speed training falls squarely within that domain. On the Ergatta Rower, this might look like a 500m or one-minute burst at Sprint pace, followed by one minute of active rest. This kind of workout is classified as anaerobic exercise. Oxygen intake alone isn’t sufficient to support this level of exertion, so your body finds extra energy in stored glycogen (ie, the glucose your body gets from carbohydrates, typically).
BENEFITS OF SPEED TRAINING
Burns lots of calories in a short amount of time
Increases metabolism
Builds strength, tones muscles
Lowers blood pressure and cholesterol
DRAWBACKS
Increased risk of injury due to intense nature of workouts
Not ideal for muscle recovery
SPEED PUSH PROGRAM RECOMMENDATION
Split: The Difference (Two Weeks):This Push Program is a speed-lover's paradise. Over the course of two weeks, you'll work through a series of HIIT workouts designed to lower your split time (i.e., how long it takes you to row 500m). Split time is great for bragging rights, but more importantly, for setting goals and assessing your fitness progress over time. While split doesn’t change overnight, the workouts included here will challenge your rowing power, cadence, and endurance.
ENDURANCE TRAINING (AKA, LISS)
Endurance training is quite different. Rather than short, intense bursts of activity, endurance training is built around long, steady working intervals with little-to-no rests. You may see this kind of exercise labeled LISS: low-intensity, steady-state. On the Ergatta Rower, this might look like 30 minutes of straight rowing at Steady pace. This kind of workout is classified as aerobic exercise. Your heart rate remains in or very near zone 2, and since the oxygen you intake is more than sufficient to sustain that level of exertion, you’re able to have a conversation with relative ease.
BENEFITS OF ENDURANCE TRAINING
Increases stamina
Zone 2 training is very heart-healthy
Enhances mood
Low-impact workout
Great for recovery
DRAWBACKS
Repetitive motions can lead to overusing muscles
Longer time commitment for workouts
ENDURANCE PUSH PROGRAM RECOMMENDATION
Building Your Endurance: Work your way up to your first 30 minute row with this program. You'll start with conditioning and endurance workouts in the 10-20 minute range, including some Race workouts that require you to set and maintain your own pace. Finally, you'll close out the program with two 30 minute rows.
SPEED OR ENDURANCE: WHICH IS FOR ME?
It all depends on your preferences and your goals! Both speed and endurance training have numerous benefits and few downsides. At the end of the day, most people could benefit from both types of training. If you're unsure which to start with, this simple breakdown might help.
Try speed training if you prefer short and intense cardio workouts. Similarly, speed training is right for you if your goal is to lower your split time, to hit heart rate zones 3-5, or to exercise for fewer than 15 minutes at a time.
Try endurance training if you prefer longer workouts at lower intensity. And if your goal is to begin rowing longer durations, to recover after an intense workout, or to max out on heart rate zone 2, endurance workouts are right for you.
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.
