Mia Yoursurfwave
Surfing takes more than just standing on a board—it’s a blend of power, stamina, and rhythm. But let’s face it, we can’t all hit the waves daily. That’s where at-home surf training comes in, and one of the most underrated tools for surfers is the rowing machine.
With the right approach, rowing can mimic paddling, build endurance, and keep you in surf-ready shape all year long. In this guide, we’ll explore nine rowing machine workouts designed specifically for surfers, plus tips, complementary exercises, and recovery advice.
Why Rowing Machines Are Perfect for Surf Training
Mimicking the Paddling Motion
Rowing activates your lats, shoulders, and arms in a movement that closely mirrors paddling. Just like spending time in the lineup, you’re training your body to keep that paddling rhythm strong. For more on paddling efficiency, check out these surf basics.
Building Endurance for Long Surf Sessions
Rowing improves cardiovascular endurance, helping you paddle against waves without gassing out. It’s like training for those long sessions at your favorite surf destinations.
Full-Body Strength and Core Engagement
Unlike paddling alone, rowing engages your legs and core. A strong midsection is key for balance and quick pop-ups—something you’ll find in every good surf fitness routine.
Setting Up Your At-home Surf Training Space
Choosing the Right Rowing Machine
Water rowers are often preferred because they replicate the resistance of paddling through waves, but magnetic or air rowers also work. Pair it with other gear from our surf gear guide for a complete setup.
Ideal Room Setup and Safety
A small, ventilated space with non-slip flooring is all you need. Add a yoga mat or balance board nearby to mix in extra indoor exercise.
Warm-up Before Rowing Workouts
Dynamic Stretches for Surfers
Think arm circles, spinal rotations, and hip openers. Prepping your body like this is a staple in any beginner surf tips program.
Breathing and Posture Preparation
Deep belly breathing and keeping your chest open help you start strong and protect your shoulders—something vital for surfing wellness.
9 At-home Surf Training Rowing Machine Workouts
1. Steady-State Endurance Row
Row at a comfortable pace for 20–30 minutes. Perfect for mimicking those long paddles to the lineup.
2. Interval Power Paddle Row
Go hard for 1 minute, easy for 2 minutes. Repeat 8–10 times. It trains your body for bursts of speed when chasing waves.
3. Core-Focused Stroke Row
Pause briefly at the end of each stroke, engaging your abs. Stronger cores mean smoother pop-ups. Pair this with bodyweight surf circuits.
4. Wave Sprint Drill
Sprint for 20 seconds, rest 40 seconds, repeat 12 times. Great for explosive paddling power in crowded lineups.
5. Pyramid Paddling Workout
Increase your row time from 1 to 5 minutes, then back down again. Just like variable surf conditions, it keeps your body guessing.
6. Long Distance Surf Session Simulation
Row for 40 minutes at a challenging but steady pace. Builds the mental toughness needed for extended surf travel sessions.
7. Resistance Strength Row
Turn up the resistance and row for 1–2 minutes in short bursts. It builds strength for paddling against strong currents.
8. Recovery and Mobility Row
Light rowing for 15 minutes helps flush out lactic acid. Combine it with yoga or surfing therapy.
9. Surf-Specific HIIT Row
Alternate between 30 seconds sprinting and 30 seconds recovery. Do this for 15–20 minutes for a fat-burning, surf-ready workout.
Complementary At-home Surf Training Exercises
Balance Board Workouts
Balance boards simulate the instability of waves. They’re a must for surfers working on stability at home.
Bodyweight Surf Circuits
Push-ups, planks, and burpees boost upper body and core strength. Learn more about beginner surfing and essential movements.
Mobility and Flexibility Drills
Mobility training prevents stiffness and boosts performance. Yoga is a great addition for better mental health and recovery.
Tips for Maximizing Surf Training on a Rowing Machine
Consistency Over Intensity
Consistency beats occasional hard sessions. Start small, progress gradually, and avoid burnout.
Tracking Progress and Setting Goals
Use your rower’s monitor to track distance, strokes, or time. Setting clear goals is a big part of becoming a stronger surfer.
Combining Rowing with Surf-Specific Fitness
Rowing is powerful, but it shines when combined with surf lifestyle habits like mobility work, diet, and mental focus.
Common Mistakes to Avoid with Rowing Workouts
Poor Technique and Posture
Don’t slouch. Keep a tall back and drive with your legs. Check out our learn to surf guide for posture tips that also apply on the board.
Overtraining and Fatigue
Rest days are crucial. Overdoing it can kill your energy for actual surf sessions.
Skipping Warm-ups and Cool-downs
Cold muscles and tight joints equal injury risk. Stretch before and after, just like you would before paddling out.
Nutrition and Recovery for Surf Athletes
Hydration Before and After Training
Water and electrolytes are essential—dehydration leads to cramps and sluggishness.
Fueling Muscles with the Right Foods
Fuel up with proteins, carbs, and healthy fats. Check out our surf benefits series for more on performance nutrition.
Importance of Sleep and Recovery Days
Your muscles rebuild while you sleep. Make rest as much a part of your training as the workouts.
Conclusion
With a rowing machine at home, you’re not just staying fit—you’re building endurance, strength, and paddle power that directly translates to better surfing. Whether you’re prepping for a surf trip, improving your daily sessions, or just craving ocean fitness while inland, these nine workouts will keep you wave-ready.
Pair them with mobility drills, bodyweight surf circuits, and recovery strategies for the ultimate at-home surf training program.
FAQs
Q1: How many times a week should I row for surf training?
3–4 times per week is ideal, balancing endurance and high-intensity sessions.
Q2: I’m new to fitness—can I use rowing for surf prep?
Yes! Start with shorter, steady rows and build up. Combine it with our beginner surf tips.
Q3: Should I row on surf days too?
Light rowing can be great as recovery after surfing, but avoid heavy sessions before hitting the waves.
Q4: Which type of rowing machine is best for surfers?
Water rowers feel closest to paddling, but any rower works if used properly.
Q5: How soon will I notice surf improvements from rowing?
Most surfers feel stronger paddling within 4–6 weeks.
Q6: Can rowing replace surfing workouts entirely?
Not quite. It’s a great base, but balance, mobility, and board time are irreplaceable.
Q7: Is rowing safe if I’ve had shoulder issues?
Yes, with correct technique. But consult a professional if pain persists.