Indoor rowing instead of running

🇬🇧 English speaking Forum Training Q&A
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I would like to see indoor rowing program in Freeletics. Until that happens, would it be OK to start a running program but replace running with indoor rowing?

Any tips on that?

If the program calls for steady running, that would equal rowing at steady pace, but what would be the transfer ratio; e.g. would 1 km running equal 1 km rowing, or perhaps 0,5 km?

How about sprints / running intervals? Would it be Ok just to row all out when ‘sprinting’, and ease up on recovery intervals, or would that be too hard? If all out rowing would be for example 30 strokes per minute, what pace would be equal in effort compared to running?

I would like to run, but due to knee issues I don’t see that happening. I am just wondering if rowing is more taxing to the recovery system, so would it be necessary to scale down the running sessions?

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I did something similar: instead of rowing I did indoor cycling or Double Unders (in case of sprinting Intervals) . I used a multiplier of 3 when replaced with bike and divisor of 4 when replaced with Double Unders. This was ideal in terms of timing, as I still had times to compare from earlier times when I was still running. And the strain was similar to running.
In your case, I would choose a multiplier that corresponds to the time spent (or intensity of) running one kilometer.

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I asked an AI about the scaling. It told me to multiply the running time or distance roughly by 1,3 to get corresponding exertion.

So, if the Coach asks me to run 2 km, it would equal to 2,6 km in rowing distance, and 5 minute run would equal to 6,5 minutes of rowing.

These are just guidelines; the most important thing is to keep the same level of intensity and effort, but this is a good place to start.

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…but of course, I would be interested in hearing if someone has first hand experience about the matter.