Rowing for tempo

I was thinking of replacing 1 tempo workout a week with a rowing workout. do you think this would mess me up biomechanically or it isnt a bad idea.

my thoughts are - decent full body flush / change of pace / fun etc.


IMHO rowing is underrated especially if using a decent machine like a Concept 2

yeah thats what im using, its freezing cold right now and im lacking motivation to be outside 6x a week so i was thinking of doing 1-2 tempos on the rower inside / week

how are you doing it? 30sec on 30 off etc?

yeah i go 30s on 30s off for 5 minutes then take a 3 minute rest and repeat 4 times.

That sounds ok depending on how fast you are going. If you are planning on putting a good amount of effort into it I think it will be too difficult. When I used to row for tempo I would go 10-12x150 meters Sub 30" R-1.
Just another idea.

Now on my only non-running day I drag the sled in the gym. 3 plates 30y Forward 30y Backwards x8 R-2’. I think it not only has helped my recovery but has helped my strength endurance and maybe even strength. When doing my running workouts my legs feel better than they have previously and I seem to be recovering better as well. I have been doing this for 6 weeks and have slightly increased the weight on the sled but kept all other variables constant. Sorry not trying to jack the thread just figured I’d throw that option out there.

The effort is pretty much the whole trick, as it is in running.

Lots of rowers can do 120’ or so at low intensity, if they can handle the boredom (rowing might have a selection bias toward that, unfortunately). I’m not saying it’s a good idea. I’m just saying it can be done, and often is.

And I’ve seen an erg world record holder absolutely fried after a test piece that took 3:06.

Maybe do a mini short-to-long deal. Start out doing a little less than what you think the minimum workout for tempo should be. Increase it a little every workout. And then when the workout feels comparable to what you would have done on the track, stick with it, with a tweak every once in a while to keep things interesting.