Gone are the days when cyclists were told that to ride stronger, they simply needed to “ride more.” We now know that cross-training is essential for excelling on the bike, and also for preventing and alleviating issues like back pain or knee pain. To ride at your best, you have to train doing things other than just riding. Enter a perfect cross-training solution: the rowing machine – and the rowing machine workout below, designed to make you a stronger climber.

Almost every gym has a rowing machine, and they’re often overlooked by cyclists as the golden cross-training tool that they are. But don’t make this mistake, because the rower – sometimes called an “erg” or ergometer – may be the perfect complement to building cycling strength and endurance, especially when it comes to improving your climbing speed. It’s no coincidence that pro cyclists like Olympic champion Kristen Faulkner of the EF Education-Oatly team and recently retired Liv Alula Jayco Cycling Team rider Georgie Howe, for example, were competitive rowers before joining the pro peloton.

Rowing fitness feeds cycling fitness in a big way, but before we get into that, let’s state the obvious: the rowing machine provides an extremely effective workout regardless of what you’re training for because it utilises upwards of 80 percent of your entire musculature when you’re using proper form. This is a good thing that will complement your overall cycling fitness. But the benefits go beyond cardiovascular endurance.

If done with proper form and fluid motion, training on the rowing machine delivers one of the best core workouts of any cardio machine on the gym floor.

Rowing may look like it’s primarily an upper-body workout, but it’s not. If done with proper form and fluid motion, training on the rowing machine delivers one of the best core workouts of any cardio machine on the gym floor, actively strengthening your core muscles and providing the stability and control you need to power up climbs and maintain your form.

Your legs put in a lot of work during a session on the erg, too. The leg drive during a rowing stroke, engaging the quads, hamstrings, and glutes, mimics the powerful leg extension required for cycling, particularly when pushing against the resistance of a climb. Strengthening this movement pattern will increase your overall leg strength and endurance, making those long climbs feel less daunting.

Regular rowing workouts will also boost your climbing by strengthening the “pulling muscles” in your back that pull up on the handlebars as you’re powering up a steep stretch of road. A strong back also translates to better riding posture, and better riding posture makes everything on the bike feel, well, better.

Last but certainly not least, rowing is also an extremely challenging, low-impact cardiovascular workout that increases your aerobic capacity in a big way without adding any stress on your joints. This translates to better cycling endurance, enabling you to sustain those arduous climbing efforts for longer.

So the bottom line is, if you want to ride stronger and climb faster, make the rowing machine your best gym partner.

Not sure where to start? If the rowing machine is new to you, my advice is to start by just “rowing along” using a mid-range resistance until you feel comfortable and confident in your form and your ability to perform the movement with good posture. Make sure you’re feeling your core work during the rowing stroke. Once you feel confident and comfortable, give the workout below a try.

This workout is designed to simulate the demands of aggressive climbing, specifically targeting your climbing muscles and improving your ability to tackle hills on the bike.

Trainer Tip: During the high-intensity portions of the workout, focus on maintaining proper form: push powerfully through your legs, engage your core, and finish the stroke with your back and arms. This will maximise muscle engagement and enhance the workout’s effectiveness for improving your climbing performance.

Rowing Machine Climbing Workout for Cyclists

Warm-up:

• 5-10 minutes of light rowing, gradually increasing intensity.

Main set:

1. High-Resistance Climb Simulation (3 sets):
   • Row for 5 minutes at a high intensity and low stroke rate, mimicking the effort of grinding up a steep climb in a low gear.
   • Follow with 1 minute of easy rowing with light resistance. This is 1 set.
   • Repeat for 3 sets before moving on to Sprint Bursts.
2. Sprint Bursts (6 sets):
   • Row at an all-out effort for 20 seconds, simulating a surge or sprint up a hill.
   • Follow with 1 minute of very light rowing to recover. This is one set.
   • Repeat for 3 sets before moving on to the cool down.

Cool down:

• 5 minutes of easy rowing, focusing on controlled breathing and posture.

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