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Calorie Consumption During Rowing: Effective Training for your Goals

22. January 2025

BY Lars Wichert

Rowing is not only one of the most versatile but also one of the most efficient sports when it comes to calorie consumption. This full-body workout combines strength and endurance training in a fluid motion, activating up to 85% of the musculature. Whether you want to lose weight or simply increase your fitness, rowing is the ideal companion. But how effective is it really? Let’s look at the numbers and facts.

How many calories do you burn while rowing?

Calorie consumption during rowing depends on various factors: your body weight, the intensity of the training, and the duration. Here are some examples of calorie consumption per hour:

60 kg person: approx. 400–500 calories at a moderate pace, up to 700 calories with intensive exertion.
70 kg person: approx. 450–600 calories at a moderate pace, up to 800 calories with intensive exertion.
80 kg person: approx. 500–700 calories at a moderate pace, up to 900 calories with intensive exertion.

The more intensity and resistance you use, the higher the calorie consumption. Interval training is particularly effective, where you alternate between intensive phases and active recovery. Here you can further increase energy consumption.

Definition of moderate and intensive rowing training

The distinction between moderate and intensive rowing training is based on the intensity of the physical exertion, measured by parameters such as heart rate, subjective exertion, and wattage. To illustrate the difference between moderate and intensive exertion, I will show you the following characteristic values of the exertion differences.

1. Moderate Rowing Training

Definition:

Moderate rowing training moves in a range that increases the heart rate and breathing rate but is still perceived as pleasant. You can still speak during it, but not sing. The specified ranges are for a 40-year-old person with rowing experience between beginner and advanced. The more experienced and trained you are, the more the moderate load can be increased.

Heart rate range:

65–75% of maximum heart rate (MHR).
- The maximum heart rate can be calculated according to the rule of thumb:

220 – Age = MHR

Example: For a 40-year-old person, the range is 117–135 beats per minute.

Perceived exertion (Borg scale from 6–20):

11–13 (“fairly light to somewhat strenuous”).

Characteristics of moderate training:

Focus on endurance and fat burning.
Suitable for longer units of 30–90 minutes.

Example of moderate training:

Rowing with a stroke rate of 18–22 strokes per minute (SPM).
Wattage: 50–65% of the maximum possible power, depending on fitness level.

2. Intensive Rowing Training

Definition:

Intensive rowing training brings you to or above your anaerobic threshold. Your breathing is deep and rapid, and longer conversations are not possible. The training requires a high physical and mental effort.

Heart rate range:

75–90% of MHR.

Example: For a 40-year-old person, this corresponds to 135–162 beats per minute.

Perceived exertion:

15–18 (“strenuous to very strenuous”).

Characteristics of intensive training:

Higher calorie consumption and more intensive stimulation of the musculature.
Improved anaerobic capacity and muscular endurance.
Can be performed in shorter intervals (15–30 minutes).

Example of intensive training:

Interval training with 2 minutes of high intensity (SPM: 26–36, close to the maximum possible power) and 1 minute of recovery.
Wattage: 70–90% of the maximum power.

How to optimally control the load

1. Heart rate measurement:

Use a chest strap or a smartwatch for accurate monitoring.
Make sure not to stay above 85% of the MHR for longer than 20–30 minutes during intensive units to avoid overload.

2. Subjective perceived exertion (RPE):

The Rate of Perceived Exertion (RPE) is a practical method to subjectively assess your exertion without using technical aids.

3. Performance values (wattage):

Many modern rowing machines, such as the AUGLETICS Eight Style, display the power in watts. This allows you to precisely control your intensity.

4. Calorie comparison with other sports

How does rowing compare to other popular sports? Here is an overview:

Compared to many other sports, rowing offers outstanding calorie burning. It also protects the joints and activates more muscle groups than cycling or running. This makes rowing particularly versatile and sustainable.

5. How long do I have to row to burn a pizza?

Have you ever wondered how long you have to train to “work off” certain foods? Rowing is an extremely effective way to burn calories, but here too, it depends on the intensity and duration of the training. Let’s take an example that many know – a Pizza Margherita. With about 800 calories, it is a typical meal that can quickly go to the hips. To compensate for this amount of calories by rowing, you would have to train for about 1 hour and 36 minutes at a moderate intensity (approx. 500 calories per hour).

But not only the pizza is interesting, but also other everyday “calorie bombs”:

Chocolate bar (approx. 250 kcal): With about 30 minutes of moderate rowing, you can compensate for the calorie value of a chocolate bar. If you train more intensively, this time is even shortened.
Burger with fries (approx. 1,000 kcal): For a classic fast food menu, you would have to row for around 2 hours to burn the calories.
Latte Macchiato with syrup (approx. 200 kcal): Even 20 to 25 minutes of rowing at moderate intensity can be enough.

These comparisons illustrate how quickly calories accumulate and how important it is to find a balance between diet and exercise. However, this does not mean that you have to give up your favorite dishes. Instead, you can enjoy them more consciously and compensate for them with targeted training sessions. Rowing makes it easy for you, because the high efficiency of this sport helps you to achieve your goals faster.

The time factor also plays a role: Do you only have 30 minutes? No problem! Even short, intensive training sessions, such as interval training, can help burn excess calories and improve your endurance.

6. Calorie Consumption and Weight Loss: What You Should Know

Calorie consumption is an important factor for losing weight, but equally crucial is the way you design your calorie deficit. A deficit occurs when you burn more calories than you consume. This is particularly effective when rowing, as you activate a large number of muscles in a short time and burn calories at the same time.

To lose 1 kg of fat, you need to save about 7,000 calories. This may seem like a lot at first, but with a calorie deficit of 500 to 1,000 calories per day, you can lose 0.5 to 1 kg per week – a pace that is considered sustainable and healthy. Rowing helps you achieve this deficit without overloading your body. Because it combines intensive training with a low risk of overload damage to joints and tendons.

But what does a healthy combination of diet and exercise look like? Here are some tips:

Healthy diet as a basis: Focus on whole foods such as vegetables, fruits, lean protein and whole grain products. Avoid empty calories from sugar and heavily processed foods.
Frequency and intensity of training: Plan 3 to 5 rowing units per week. Vary between moderate training and more intensive intervals to burn calories and build muscle at the same time.
Long-term perspective: Losing weight is not a short-term solution. With regular rowing, you not only reduce fat but also build muscle, which increases your basal metabolic rate in the long term.

Especially for beginners who are struggling with being overweight, rowing is an ideal choice. The low impact protects the joints, while the high calorie consumption helps to achieve quickly visible results. Combined with a balanced diet, you will reach your goals in a healthy and sustainable way.

Remember: The path to weight reduction is not a punishment, but an opportunity to do something good for your body and your health. With rowing, you have a sport that you enjoy and that is incredibly effective at the same time.

7. Rowing with the AUGLETICS Eight Style as a sustainable solution for weight management

Rowing machines

AUGLETICS Eight Style

2.790,00 EUR

The AUGLETICS Eight Style is not only an innovative rowing machine, but a real companion on your way to your dream figure. What makes this device so special? On the one hand, it offers you the possibility to control your training in a targeted manner and always keep an overview of your performance. The integrated Virtual Coach not only gives you technical feedback but also motivates you to exceed your personal bests.

Through the clear visualization of your calorie consumption on the display, you can always understand how much energy you burn during your training. This helps you to keep track of your progress and to reach your calorie deficit in a targeted manner.

Another highlight of the AUGLETICS Eight Style is the possibility to use entertainment offers directly on the screen. While you train, you can stream your favorite series or listen to music, which makes the training more entertaining. This makes it easier to endure even longer units – ideal if you want to burn a lot of calories.

Last but not least, the device is perfect for use in your home due to its whisper-quiet magnetic brake and its compact, foldable design. It takes up little space, does not disturb roommates or neighbors, and can be easily stowed away after training. This is how you seamlessly integrate rowing training into your everyday life without additional hurdles.

Is the rowing machine right for you?

Take our quiz to find out

8. Conclusion: Calorie Consumption During Rowing

Rowing is one of the most effective methods to burn calories and train your entire body. It combines endurance and strength training, protects the joints and offers a high calorie burn that is comparable to or even superior to other sports. Whether you want to lose weight, stay fit, or just have fun training – rowing is the perfect choice. Start today and discover for yourself how rowing can change your life!

Start now with the AUGLETICS Virtual Coach and discover how smart training can revolutionize your fitness!

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.

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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BACK TO OVERVIEW

Calorie Consumption During Rowing: Effective Training for your Goals

How many calories do you burn while rowing?

Definition of moderate and intensive rowing training

1. Moderate Rowing Training

2. Intensive Rowing Training

How to optimally control the load

4. Calorie comparison with other sports

5. How long do I have to row to burn a pizza?

6. Calorie Consumption and Weight Loss: What You Should Know

7. Rowing with the AUGLETICS Eight Style as a sustainable solution for weight management

Rowing machines

Is the rowing machine right for you?

8. Conclusion: Calorie Consumption During Rowing

About the author

Lars Wichert

Lars Wichert

BACK TO OVERVIEW

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Is AUGLETICS right for me?

Is AUGLETICS right for me?

© Augletics GmbH

Calorie Consumption During Rowing: Effective Training for your Goals

How many calories do you burn while rowing?

Definition of moderate and intensive rowing training

1. Moderate Rowing Training

2. Intensive Rowing Training

How to optimally control the load

4. Calorie comparison with other sports

5. How long do I have to row to burn a pizza?

6. Calorie Consumption and Weight Loss: What You Should Know

7. Rowing with the AUGLETICS Eight Style as a sustainable solution for weight management

Is the rowing machine right for you?

8. Conclusion: Calorie Consumption During Rowing

About the author

Lars Wichert

Lars Wichert

You might also be interested in

Is AUGLETICS right for me?

Is AUGLETICS right for me?

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