Rower or spin bike for cross-training?

The bike is good as long as you're not doing 45rpm whilst updating social media like the guys in my local gym....

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I’ve done both. I actually find rowing gives a better all around VO2 max workout. I can get my HR higher on the erg than I can get running. Do intervals similar to what you would do on the track. Even tempo workouts work well. Downside is you do put on some upper body weight which isn’t great if you still want to run fast.

Tribe wrote:

I’ve done both. I actually find rowing gives a better all around VO2 max workout. I can get my HR higher on the erg than I can get running. Do intervals similar to what you would do on the track. Even tempo workouts work well. Downside is you do put on some upper body weight which isn’t great if you still want to run fast.

What's the erg?

The Erg is what I've heard the Concept 2 rowing machine called---not sure if it's a generic name for all rowing machines though.

My gym has both Concept 2 rowing and Concept 2 bike. I really enjoy both machines. I can work up a huge sweat on the bike and get my heart rate up to near running levels. There is a mechanical smoothness to pedaling this bike that I don't understand---except to say that it's a very pleasing machine to use. Hard to explain, you need to feel it to understand it. It has resistance levels of 1-10. For my distance rides, I'm usually in the 2-3 range. For short sprints even, don't need to go above about 4. I have settled in at around 1hr 15min per ride with a variety of distance/speed work.

The rowing machine definitely makes more muscles feel worked out --- especially abdomen, upper back, shoulders, arms. I have had some shoulder soreness from rowing, probably because I am not trained in the finer points of rowing form. I have learned to keep the resistance low (it has settings from 1-10 and I usually go in the 2-3 range) for long rowing sessions though I often see people using it with it set on 10. I would think the injury risk is higher with it set that high but they do it. With the TV on in front of the machine, I can go an hour. My heart rate and breathing rate are not as high, but overall my body is more thoroughly worked out than running or biking.

Bottom line---if you can, do both. I'm not certain there's a great transferrence to running fitness. But for general fitness, really pleased with both machines.

The better option is to buy a Lightspeed Lift for your treadmill and run with 30 lbs off. Maintain running mechanics, speed, and vo2 without the pounding. No better way to”cross train”.

I like elliptical machines to cross train as there is no wear and tear on your joints or feet and you do work your upper body. The calorie count can be almost the same as running if the setting is high enough. I never liked sitting for long periods on a bike as my butt gets sore.

I do both. Rowing gives ya a killer workout but the movement doesn't translate to running very well. Spinning at a high RPM at least helps your leg turnover.

Elliptical is good too. I really love the Zerorunner that I've used a few times. Would love to get one for my house, but I hear they are big and bulky and I'm already a little tight on space.

Morning Joe,

Like the poster above me mentioned, I do both (rowing and spin bike) plus elliptical and stairmaster . I do get bored easily on the machines so I have to mix it up..

So that's what that thing is called.

Ultimately, I think the erg is a better workout, but it comes at a much higher risk of injury. The #1 rule of cross training is 'don't get hurt doing it' so I'd be very cautious about rowing seriously. You really can't get hurt on a stationary bike.

But if you go the erg route you'll get stronger all over, and you'll do it with zero impact.

morning joe wrote:

(cons) boring (I've used them in the gym and didn't seem like I was getting my HR up, also requires proper form to avoid injury

Pretty easy to get your heart rate up on the ERG. Try racing/TT a 2k @ 28-34 SPM. Sub 7 2k is comparable to a 5min mile running.

The upper body strength from the erg is not a downside. If you don't over eat you and you run you won't be overweight for running. The exercise bike is good for recovery and gym warmups but if you want true cross training, the heart rate is higher on the erg. You don't necessarily need to row at high intensity, but occasional interval training will boost fitness.

Milethon wrote:

morning joe wrote:

(cons) boring (I've used them in the gym and didn't seem like I was getting my HR up, also requires proper form to avoid injury

Pretty easy to get your heart rate up on the ERG. Try racing/TT a 2k @ 28-34 SPM. Sub 7 2k is comparable to a 5min mile running.

I've been running for 40 years...I'm not sure anything in running hurts more than a 2000 meter erg test.

if the spin bike shows /records watts, then spin bike can be a great workout. your heart rate might be higher than a run unless the run was really hard. In that case, within 5-7 beats.

20:00 warm up building to 200w

5x5:00 at 3.5-3.7 watts/per kilo (for me 250w+) with 2:00 recovery.

Concept II: set I like:

10 rounds on 3:00

10-15push ups

400m row

10 jump squats w/12 lb ball

the spin session is harder but both will get your HR up!

The other key piece of cardio equipment is the use of an Airbike...Find a pace you can hold, and hold. Sometimes I'll just do 10 miles for time, hurts so bad. (HR for me is 150+, which is run tempo range)

These are probably much harder than an ez run since my easy HR 120-130 for ez running. I'll be 140 ish on the erg and 150+ on the spin session.