Edited By Michael Easter, Illustrations By Sciepro
Indoor rowing is the ultimate calorie-burning, muscle-forging cardio workout. Try the ultimate power endurance test: the 2,000-meter rowing time trial.
To win against your buddy, train doing 60-second rowing sprints. Canadian research suggests that this strategy can lower your 2K time. Men who did 10 sessions (four to six sprints each) over a four-week period shaved four seconds off their 2K times—even though they cut back on total training time by 45 percent.
“Sprints prepare you to maintain a faster pace for a longer distance,” says Greg Hammond, a trainer for Concept2. Shoot for a 2K time of 7:15. Lock down your form with these tips:
1. Load Your Legs
Lean slightly forward and bend your legs, making your shins vertical. Flex your triceps as you reach forward.
2. Drive Hard
Push explosively with your legs, open your hips, and squeeze your lats as you pull the handle.
3. Finish Strong
Lean back a bit and contract your abs, glutes, and quads as you pull the handle to your belly.