Generally people think that to improve in one sport, you must focus all your efforts on that particular mode of training, be that Hyrox, running, cycling or any other sport. We all know that practice makes perfect etc etc, and that repetition and consistency are key components to improving at a certain sport. However, this core focus may actually be holding you back from reaching your full potential, and there is much to be gained from cross training to complement your training.
As you guys constantly hear us bang on about, Rowing is the best full body exercise you can get. Why is it good for aerobic exercise like running, cycling and Hyrox especially? Because of the massive oxygen load required for rowing. Due to the fact you are contracting on all four limbs, the adaptation required is almost like training at altitude. When you go back to your native sport, your breathing will feel more controlled and you’ll feel there is more oxygen available.
In this way, you train your cardiovascular system in an entirely different way than cycling or running, as your body is pumping blood to each of these muscle groups at all times. This full body exercise provides attention to muscle groups that wouldn’t receive as much in running or cycling such as your core, back or arms.
Rowing is also, uniquely, a resistance sport as well as a cardio based sport. You get stronger when rowing, especially when we’re rowing at lower rates. As strength is the foundation of any sport, the strength you build in rowing directly impacts the amount of force you can push through your pedals, or drive through your foot while running, or put through the SkiErg handles when competing in Hyrox. Couple this with improved cardiovascular ability, the change you see will be transformational.
Added to the physical strength gained through consistent rowing, the mental strength required to row also is a key component that improves as you spend more time on the rowing machine. It can teach you how to push yourself and stay focused for the entirety of the session due to the fact there is a number (watts) right in front of you keeping you honest. As you get more experience and see improvement in these numbers week on week, it can make you feel more confident in your ability to push yourself on longer sessions running and cycling.
Ultimately then, rowing is much much more than just an alternative cardio workout if you want it to be . It provides a unique combination of cardiovascular conditioning, strength development, injury prevention, and mental toughness. Whether you are a runner, cyclist, or endurance athlete, incorporating rowing into your training can help create a stronger, fitter, and more resilient version of yourself.
