Distance Conversion for Indoor Rowing | 80/20 Endurance

Distance Conversion for Indoor Rowing


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    I have recently decided to attempt a marathon indoor row in the winter. I’ve used 80/20 for my running races for years and have had a ton of success with it. It seems like it should also transfer well to my upcoming rowing event.

    I searched the forum and it seems like this has been partially discussed here or there. Based on the responses I’ve read, I think that going with power zones would be the most straight forward way to use 80/20 plans for a rowing event. My only question would be, do the target distances for each workout need to be converted? In CrossFit, we tend to apply a factor to scale rowing distances (400 meters of running equals 500 meters of rowing). But, I’m not sure that it is needed for this application? What are your thoughts?

    I’m not sure if this helps, but I have a Concept2 model D erg.



    • This topic was modified 10 months, 3 weeks ago by rstafford13.
    David Warden

    I regret I’m not very comfortable making a recommendation here. I think I would defer to your cross-fit class and use the 5:4 ratio. Certainly, Power is the way to go, and finding rowing threshold would be the same 20-minute protocol. However, I don’t know what % of threshold I would use for each zone for rowing (note that the protocol for finding run and bike threshold is the same, but the zones are very different %s, I suspect rowing is a new set of zones entirely as well).

    If you do use a running plan, you’ll probably be just fine, as you’ll be on the surplus end of that 5:4 ratio, technically rowing 25% more than necessary. You could even level-down a level to compensate.



    Thanks! I appreciate your response!


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