If you're like me and keen to not only run and bike for hours or days but also occasionally let the upper body into the action and swim, climb, or paddle, then you'll want to spend some time developing the capacity of upper body muscles to carry on work over long periods of time. Of course, I favor high intensity training as a way to increase this capacity and the rowing machine is a great tool for high intensity training.

If you've never rowed before, I'd recommend getting some basic instruction in the art from gym staff. Once the movement becomes natural, you should find yourself able to pour yourself into the effort and 'sprint' much like you'd be able to outside--meaning you will be able to work as hard as you possibly can without feeling limited by the machine or motion. When you've mastered this, you're ready to tackle the workouts below.

One more thought: although you will feel (and be working) your upper body--lats, rhomboids, lower back, rear delts, biceps, and forearms--you'll also be working your lower body too! Your glutes and quads provide a driving force for the start of each 'pull' and your hamstrings help return you to the forward position for your next stroke. You'll also feel it in your soleus--those muscles on the front of your shin--as your feet flex each time you slide back to the front of the movement. One of the perks of rowing is that it uses so many muscles and the intense effort you expend is spread over all them. One of the downsides is that it uses so many muscles and the intense pain you feel is spread over all of them. Enjoy!

• RM1: 1:1 interval. Alternating RI and WI. Choose a RI pace and a WI pace (usually shown on the display as 'time per 500 meters). Alternate between them every minute for 10 minutes, ending with a WI. For example I might have my RI pace be 2:20/500 m and my WI pace be 1:50/500 m. BASELINE WORKOUT. [10 mintues]
• RM2: Increasing interval. Choose a RI pace. For example I might use 2:30/500 m. After 1 minute at this pace, you'll speed up for one minute, to say 2:20/500 m. Alternate RI and WI with all RI at your base pace and each subsequent WI being faster by 10 sec/500 m. Do 5 WI (ending with one). In this example, your final WI would be done at 1:40/500 m. You are considered to have 'failed' at a WI if you aren't able to maintain the target pace, or better, for the entire minute. BASELINE WORKOUT. [10 minutes]
• RM3: Progressive. Starting at a base pace roughly what you used for a RI pace in R2, row for a minute before increasing the pace slightly (by 5 sec/500m). Increase again for each minute for 10 minutes. Using a starting pace of 2:30/500 m will put your last minute at 1:45/500 m.
• RM4: 2000 meter time trial. Row your way through 2000 meters as fast as you can. If you start out too hard be prepared to watch your pace drop like a stone in the middle! If you start out too easy--shame on you! Leave nothing behind. It's nice to set a mat and a blanket right next to the machine so as soon as you finish you can simply loosen the straps on your feet and roll off the machine onto your back and take a nice long nap. This will take you somewhere between 6 and 10 minutes--maybe the longest 6-10 minutes of your life (well, until next time you do the workout!). [<10 minutes]

Notes:

1. RM 1-2 involve intervals while RM 3-4 involve more steady state, race pace efforts. An ideal workout cycle will involve one workout from each group to focus on.
2. Rowing, like stationary cycling, favors larger folks (at least in terms of the numbers). What this means is that if you are bigger (and stronger in an absolute sense) than me your wattage (on the bike) or pace/500m on the rower will be higher, even though we might be doing similar levels of intensity. In the real world there is no such favor--the bigger guy (or gal) must move more weight up the hill or over the water, but in the gym physics is a bit one sided! Don't worry about your pacing compared to others, just make sure you match or increase every time you hit that Baseline Workout.