Many novice and masters rowers can only spend a limited amount of time training on the water, because it can be quite time-consuming by the time you drive or cycle to the rowing club, find your oars, get your boat out, row, come in, put your boat and oars away, shower, perhaps lock up the shed, then drive home or off to work.

If you can only row 1 to 4 times a week, there is a range of other sports activities that can be more convenient time-wise, that will also help your rowing fitness, to the point where ou can be fit enough to race

The components of fitness

There are various components of fitnessÑyou may have heard of terms such as aerobic fitness, strength, flexibility and anaerobic power. IOf you donÕt know what these terms mean, please look at , and what is the minimum amount of training they can do in order to race.

In rowing, the most important aspects of fitness, in descending order, are:

1. Aerobic fitness

2. Muscular endurance

3. Strength/power

4. Anaerobic fitness

The training of all of these aspects should be combined with flexibility exercises before and after any training session.

If you've got limited time and don't know which area to concentrate on, concentrate on the aerobic component as well as being the key to effective rowing performance, it's more important for your general health as well.