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Best Time to Train for Rowing – when to get the most out of your Workout

9. October 2025

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BY Lars Wichert

Rowing in the early morning with the rising sun, or rather in the evening after work? The question of the optimal training time occupies many who want to improve their fitness with the rowing machine. But does it even exist – the perfect time to row?
The short answer: It depends on you, your everyday life and your body. The long answer sheds light on your biorhythm, hormonal influences, training goals and, of course, the advantages of rowing at different times of the day. In this article, we clarify when rowing is particularly effective, what you should pay attention to – and how you can optimally integrate your training into your daily routine.

Your biorhythm as a training compass

The question of the right training time cannot be answered in a general way. Because what is an energy boost in the early morning for one person feels like a fight against fatigue for another. The key lies in understanding and using your individual biorhythm.

Every body ticks differently

Your biorhythm determines when you feel awake, concentrated, powerful or in need of regeneration. There are two main types:
  • Early risers (larks): These people have their highest performance in the morning. A rowing training between 6 and 9 a.m. feels natural to them and gives them energy for the day.
  • Late-night active people (owls): They only reach their peak performance later in the day. An intensive rowing in the early evening (5–8 p.m.) fits better into their rhythm – both physically and mentally.

Studies show that athletic performance can fluctuate by up to 26% – just due to the time of day! This affects strength, mobility, heart rate and mental performance. So if you notice that you don’t feel “in shape” at certain times, it’s often not a motivation problem – but simply biology.

Rowing in the morning – Early start for metabolism & discipline

Advantages:

  • Clear head for the day: The rhythmic movement acts like an active meditation.
  • Metabolism boost: Morning training boosts fat burning – especially on an empty stomach.
  • Constant start to the day: Those who train in the morning are less likely to cancel the workout.
  • Increased concentration: Studies show that exercise in the morning can increase mental performance.

Biological explanation:

In the morning, the hormone cortisol is at its highest – it promotes wakefulness and energy. However, the body temperature is still relatively low, which reduces mobility and muscle strength.

Tips for morning rowing:

  • Warm up thoroughly – especially back & shoulders.
  • Start with moderate intensity, e.g. in the basic endurance range.
  • Drink a glass of water before training, and eat a banana if the units are longer.

Augletics Eight rowing machine in a stylish living room with wooden elements and elegant interior

Rowing in the afternoon – use the performance window

Advantages:

  • Higher physical performance: Body temperature, coordination and strength reach their daily high between 3 and 5 p.m.
  • Less risk of injury: Due to better mobility.
  • Ideal time for intensive units: Interval training, technique work or strength endurance.
  • With the AUGLETICS Eight Style, you can easily, smoothly and quickly integrate your training session into everyday life.

Why this is so:

In the afternoon, the body is “fully up and running” – testosterone and temperature levels favor explosive movements and regeneration.

Ideal for:

  • Advanced users who want to build performance in a targeted manner.
  • Athletes with the goal of building muscle through rowing.
  • Technique training that requires coordination.

Rowing in the evening – Unwind & reduce stress

Advantages:

  • Stress reduction after a long day: The rhythmic movement helps to release tension.
  • Better regeneration: Light endurance training can promote sleep.
  • Social component: For many, the evening is the only free time.

Biological background:

From about 8 p.m., the cortisol level drops, and the body prepares for rest. Intensive training can then briefly start up the circulation – which can be good or bad, depending on the type.

Tip:

  • Avoid very intensive units after 8 p.m. if you have trouble falling asleep.
  • Use rowing training as a gentle end to the day – in the lower load range.

Reconciling goals and lifestyle

Not only your inner clock, but also your goals play a role in choosing the training time. Changing training times can be used as a training stimulus. Varying the time can be a training stimulus in itself.
An example:
  • Mondays: Morning fasting fat metabolism training (low intensity)
  • Wednesdays: Afternoon – focus on technique and interval
  • Fridays: Evening easy rowing to reduce stress

This not only trains different energy systems, but also your adaptability. The body learns to be flexibly efficient – which pays off both in sports and in everyday life.

If you use the AUGLETICS Eight Style, you can implement this plan even more specifically. Thanks to the Virtual Coach and the ability to train with different resistance levels as well as detailed performance data (e.g. watts, stroke rate, technique feedback), each unit can be optimally tailored to time, goal and energy level

Lifestyle factor: When does training really fit into your life?

AUGLETICS DSCF8996

So much for the theory – the practice often looks different. Between job, family and obligations, it is crucial to find a training time that works sustainably. Because even the biologically perfect time is of no use if you cannot keep it regularly.
Therefore, ask yourself these questions:
  • When do you reliably have 20–45 minutes of peace for yourself?
  • When can you mentally switch off and concentrate on the movement?
  • What time of day ensures a good body feeling after training?

Rowing is an effective training that is also effective in short units (from 15 minutes). Thanks to the quiet magnetic brake system at AUGLETICS, you can even do your workout while others are sleeping, relaxing or watching TV on the side. No droning, no rattling – just movement in the flow.

What time is best for rowing training?

The honest answer: The one you do it regularly.
Consistency beats theory. The greatest progress comes not from the perfect time, but from regularity, fun and sensible load.

Flexibility thanks to smart rowing machines

Flexibility is particularly crucial for people with a full everyday life. Modern rowing machines like the AUGLETICS Eight Style offer clear advantages here:
  • Quiet magnetic brake system: Ideal for any time of day – even in the morning or late in the evening in the apartment.
  • Virtual Coach: Gives direct feedback – whether sleepy in the morning or tired in the evening.
  • Streaming function: Motivation through films, series or technique videos – you decide when you want to push yourself how.
  • Intuitive operation: No long setup required – just get on and go.

This is how your rowing machine becomes an everyday partner, not a time waster.

Conclusion – your biorhythm as a training compass

The best training time for rowing depends on your everyday life, your goals and your body feeling. In the morning you benefit from focus and discipline, in the afternoon from physical peak performance, in the evening from relaxation.
Whether you want to lose weight, build muscle or simply stay fit: Choose the time that can be integrated into your life rhythm – and stick with it. With the right setup and a high-quality rowing machine, you can row effectively at any time of day.

Tip at the end:
Test different times for a week – and pay attention to when you feel the strongest, most motivated or most relaxed. Your body will tell you pretty accurately when your perfect training time is.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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