Winter conditioning is encouraged of all rowers, and other Stuart athletes, not already participating in a winter sport. While maintaining a solid fitness routine throughout the year is recommended for all athletes, we welcome new rowers to the crew team with a winter conditioning program that teaches not only rowing skills on a stationary erg but provides an overall workout plan to strengthen the core and help with endurance.

What to Do Before Practice

To support student academics, rowers can meet in Coach Rob’s classroom, D69, immediately after school for a quiet place to get school work done before practice.

What Time and Where to Meet

Winter conditioning is 3:30 – 5:45 PM on Mondays, Tuesdays, Thursdays, and Fridays. Attendance is taken.

Location: Primarily the Dance Studio and the weight room. Expect outdoor activities.

What to Bring

Bring a refillable water bottle, hair ties, a towel, and a change of clothes in a sports bag and be sure to wear layers (we run outside), comfortable sport socks, and running shoes.

What to Expect

Below are handy links to the workout plan that can be found as the last entry under the Team tab.

Click on the links to see the sample workout, good Tabata workouts, target erg scores that we’ll be working toward this winter, and the overall Stuart Crew winter conditioning plan complete with the training schedule.


Sample Body Circuits

Remember to stretch before and after exercising … always warmup some first.  

Stretching for Indoor Rowing

The two figures below illustrate expected erg scores for team members who want to be in a competitive boat.

Competitive 2K Erg Times for Stuart Women 

Competitive 2K Erg Times for Stuart Men

 Winter Conditioning starts mid-November and runs through February. The link below will take you to the currents season’s plan which contains a number of erg workouts and a calendar of activities.

Winter Conditioning Plan (2017–2018)

To get a feel for a typical afternoon at winter conditioning, check out images from previous years: Winter conditioning 2015 slideshow and videos from winter 2016. Click the videos to view as they won’t play automatically.

How to Stay Up to Date

Be sure to read emails from, check the calendarand follow the team on Twitter @stuartHScrew.


Stuart Crew. Rowing Strong for 50 Years.