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2025Cardio & ConditioningChallenges

#55: 100 Calories on the Rower

A classic test of grit and lungs: row 100 calories. Whether you attack it for time or use it as an aerobic builder, this challenge delivers results.
Editorial Team February 24, 2025October 28th, 20252 min read
Athlete mid-row, high intensity, visible effort, overlay text- “100 Calories Rowed”

Intro: Rowing is one of the most efficient full-body cardio exercises in fitness — legs, core, back, and lungs all working together. The 100-calorie row is a classic benchmark in HYROX and CrossFit circles for good reason: it’s brutal, scalable, and revealing.

In this RB100 challenge, we take it head-on: Row 100 calories in a single session.

Equipment You’ll Need

  • Concept2 Rower (or equivalent with calorie tracking)
  • Optional: Heart rate monitor to gauge aerobic vs anaerobic threshold

Suggested Formats

  • Max Effort: How fast can you row 100 calories?
  • Paced Row: Maintain consistent 500m split and finish strong
  • Interval Format: 10×10 cal with 30–60 sec rest
  • Partner Workout: Share the work, switch every 10–20 cal

Why It Works

  • Full-body engagement (legs, back, arms, core)
  • Easily trackable and repeatable test
  • Builds lactate threshold and cardiovascular endurance
  • Transfers to ski erg, assault bike, and even run pacing

Tips for Success

  • Focus on strong, consistent pulls — don’t rush the stroke
  • Keep your damper setting between 4–6 for most efficient output
  • Watch stroke rate: aim for power per pull, not just speed
Rowing machine screen showing 100 cal reached
Rowing machine screen showing 100 cal reached
Close-up of powerful rowing stroke in motion
Close-up of powerful rowing stroke in motion

Pair it with:

External Resources:

every stroke counts.

RB100.Fitness

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Editorial Team

Editorial Team

The Relentless Bravery Editorial Team brings together athletes, coaches, and experts to share trusted insights on training, recovery, and mindset. Always consult a professional before making fitness or health changes.

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