Rowers are known for their grit, endurance, and commitment to relentless meters on the erg and in the water. But the path to peak rowing performance doesn’t always have to come from rowing alone. For junior and collegiate rowers returning to fall training, early-season is the perfect time to leverage cross-training—not as a backup plan, but as a strategic tool to build fitness, prevent injury, and keep training fresh.
At Princeton Sports and Family Medicine, P.C. in Lawrenceville, New Jersey, we work with rowers at all levels and encourage cross-training as an essential part of a complete performance and injury prevention strategy.
Rowing is a full-body, high-repetition sport that places unique demands on the spine, shoulders, and hips. Long training sessions and repetitive stroke mechanics can lead to muscular imbalances and overuse injuries—especially in the lower back, knees, and rib cage.
Incorporating running, cycling, or swimming helps to:
Build aerobic capacity with lower mechanical strain
Develop muscular balance by using different movement patterns
Add mental variety that reduces burnout
Allow recovery from high-load sessions without losing training days
Running, especially steady-state aerobic runs, builds cardiovascular capacity, lower body strength, and mental resilience. Short, well-paced runs during early-season training can complement erg workouts by targeting different loading mechanics and improving bone density.
How to use it:
2–3 easy runs per week (20–40 minutes)
Prioritize good form and recovery runs
Avoid hard intervals or long runs on back-to-back days with heavy rowing sessions
Cycling is ideal for aerobic base-building without the impact stress of running. It targets the posterior chain and allows for high-volume training without taxing the spine or ribs—making it especially useful for rowers with prior low back injuries.
How to use it:
Long steady-state rides (60+ minutes) on off or recovery days
Short, high-cadence intervals to improve leg speed and cardiovascular response
Great cross-training alternative during rib stress injury recovery
Swimming develops shoulder mobility, core stability, and aerobic fitness, while promoting active recovery. It's a powerful tool for rowers needing a break from axial loading or those working through lower-body or rib injuries.
How to use it:
Use for recovery days or aerobic flush
Combine with mobility and breath control work
Ideal for rowers dealing with back or leg strain
Early-season is the best time to incorporate 2–3 cross-training sessions per week, especially before the training load on the water or erg ramps up. The key is intentionality—cross-training should have structure and purpose, not just be filler.
Sample Weekly Approach:
Monday – Easy row + core work
Tuesday – Cycling intervals
Wednesday – Technique row + lift
Thursday – Swim recovery
Friday – Hard erg workout
Saturday – Long run or cross-training
Sunday – Rest or light mobility
Cross-training isn’t a distraction—it’s a performance enhancer. Whether you're looking to increase aerobic capacity, recover from injury, or add mental variety to your training week, running, cycling, and swimming can help rowers gain a competitive edge.
At Princeton Sports and Family Medicine, P.C., we specialize in building individualized training and recovery plans for athletes—including rowers, runners, and multi-sport athletes. If you’re interested in optimizing your early-season training, we’re here to help.
Contact Princeton Sports and Family Medicine, P.C., at our Lawrenceville office. Book an appointment online or call us directly to schedule your visit today.
