RowPerfect Shop subscribe to newsletter

How to build fitness for rowing and tennis

I am 16 and training to improve my fitness levels for rowing. I have been training for tennis … read more

Share this Post

I am 16 and training to improve my fitness levels for rowing. I have been training for tennis and would like to know what to do to include fitness training for rowing too.

Great question. Many people do multiple sports so can you double up on training to benefit both?

So the number one difference between Tennis and Rowing is that in tennis you get to rest between games and sets. In rowing you don’t stop.

So for rowing fitness you need long endurance training at low cadence.

  • Best ways to do this are
  • Running – jogging at a pace which you can talk to someone next to you while running. Build up from 20 minutes continuous to 45 minutes. Time your run or measure your distance and keep a record.
  • Cycling – road biking at a good speed (again being able to talk but still sweating a bit) build up from 30 minutes to 1 hour 30 minutes continuous riding.
  • Ergo – rowing machine – or rowing on water. Rating 18 – 22. Build up from 20 minutes to 60 minutes. HOWEVER you should stop and stretch your back and ham strings after every 30 minutes on a rowing machine.

Tennis will also benefit from your improved cardiovascular fitness.

I hope this help you.
Do any readers have more advice?

About Rebecca Caroe
Rebecca is the host of RowingChat podcast and is a masters athlete and coach. Passionate about helping others enjoy the sport as much as she does. View all posts from Rebecca Caroe

Leave a Reply

Your email address will not be published. Required fields are marked *


This form stores your name, E-Mail and content so that we can evaluate the comments. More information: visit our Privacy Policy page.

Blog Related Posts

RowingChat podcast with Jimmy Joy: get your free recording here.

This month’s RowingChat podcast went brilliantly with Jimmy sharing his insight into rowing techniques, drills, coaching and psychology. He… read more

Guest Post: Scott Frandsen – What Does Excellence Mean to You?

We subscribe to Scott’s blog.  He is a challenging thinker and being an expert pair rower often has… read more

Crew Watch App

Crew Watch is an app made by rowers for rowers that aims to solve many of the common… read more

RowPerfect Shop subscribe to newsletter
X