I’ve started running a lot on the elliptical in preparation for the crew season. I erg too, but not as much. Does the elliptical actually help or is it a waste of time?

I wouldn’t say it’s a waste of time because something is usually better than nothing but there are definitely better alternatives, such as getting on the bike and going for 45 minutes. I think 80-90 RPMs is what you’re supposed to aim for. Actually going for a run too is always good but if you can’t run because of knee problems or something else, the bike is still going to be a better alternative. The problem with ellipticals is that most people tend to get on there with little to no resistance and let momentum do the work for them, which essentially renders it useless for what you’re trying to do. Plus it’s boring as hell…

My suggestion would be to do a combination of running, erging, and biking. Actually go out and run if you’re able (keeping in mind any injuries or weather issues that would make it unsafe) 2 days a week and then do a core circuit when you finish. On the other 2 or 3 days, do something like 30 minutes of erging at a couple splits over your 5k pace followed by 20 minutes on the bike and a 10 minute plank circuit. If you want to challenge yourself with a really solid plank workout, I highly recommend this one.