Try for free for 30 days

BACK TO OVERVIEW

Important Training Values on the Rowing Machine – how to Use your Data for Maximum Success

13. June 2025

|

BY Lars Wichert

Rowing is a highly effective full-body workout – and with a modern rowing machine, not only the body but also the performance can be precisely analyzed. Because: Those who know their training data and interpret it correctly can make targeted progress, train more efficiently, and avoid typical mistakes. In this article, you will learn which training values are crucial for rowing, how to use them correctly – and how the AUGLETICS Eight Style can help you with this.

Why training values are so important in rowing

Training without a goal is like rowing without oars – you move, but don’t really get anywhere. Training data is your compass: It shows you how effective your workout is, where you can improve, and whether you are training in the right area for your goal – be it fat burning, endurance building, or muscle training. Modern rowing machines provide you with a variety of values for this. The crucial thing is that you know what they mean.

Stroke rate (SPM – Strokes per Minute or SR – Stroke Rate)

The stroke rate indicates how many rowing strokes you make per minute. It is one of the most important parameters because it directly influences your training style:
  • 18–22 SPM – ideal endurance training and technique training
  • 22–26 SPM – loads in the intensive endurance range (INA or also middle/upper GA2 range)
  • 26–32+ SPM – for interval training, HIIT, sprints, and competition-specific endurance

A common beginner’s mistake: Too high a frequency with poor technique. It is better to have control over the stroke and try to develop a style of power per stroke instead of rowing hectically.
Tip: A low, rhythmic stroke with full power utilization often brings more than many fast, short strokes.

500-meter time

This value is one of the best-known comparison values in rowing. The 500-m time indicates how long you would take for 500 meters – at your current pace. It is your speedometer on the rowing machine. The 500-meter time is not comparable among the various manufacturers of rowing machines, as most use different reference values. The AUGLETICS Eight refers to the travel time of the eight when it comes to the reference value.

Typical values:
  • Beginners: 2:10–2:40 minutes
  • Advanced: 1:55–2:20 minutes
  • Ambitious rowers: under 2:00 minutes

Your goal should be to improve this time over the weeks and months. For this you need technique, strength and endurance. Continuity is the 500m Rowing: What is a good time for beginners? Tips and strategies for your entry

Distance and time

Of course, classic values such as total distance and training duration are also important – especially for controlling your units. Whether you row 2,000 m in an interval or 10 km in endurance mode – you need reference values.
Distance and time also help to set new goals and track them correctly:
  • “Today I row 30 minutes at 150 watts.”
  • “This week I want to achieve 25,000 m.”
  • “Today I traveled 6 kilometers in 30 minutes, last week it was only 5.5 kilometers.”

Combined with other values, they give you a complete picture of your training.

Wattage

Watt is the physical unit of measurement for power – and that is exactly what it is in rowing. The wattage indicates how much power you put into your rowing stroke. It results from the combination of tensile force, stroke rate, and stroke length.
A higher watt value means: You are working more intensively. With a device like the AUGLETICS Eight, you can precisely control your performance – ideal for structured training plans and continuous progress.

Calorie consumption

Even if the calorie value is only a rough guideline, it helps to better classify your training – especially when losing weight.

The consumption depends on:

your body weight, the intensity, the training duration, and the technique.

One hour of moderate rowing can burn approximately 500–800 kcal. Those who row with high intensity and clean technique can get even more out of it.

Important: The calorie value is an orientation – nothing more. Use it in combination with watts, SPM, and pulse for holistic training control. If you have a sports watch and measure your heart rate, you will get an even more accurate value.
The AUGLETICS Eight Style shows even more detailed insights into your rowing stroke via the conventional values listed here. For this we have an additional article that will help you understand all the data.

Woman on the AUGLETICS rowing machine with interactive screen and virtual training route

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.

BACK TO OVERVIEW

You might also be interested in

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy furnishings. A real alternative to the gym.
9. January 2026

|

Lars Wichert

An alternative to the gym – train more effectively, live more flexibly

View Post

A woman trains on the Augletics rowing machine in a bright, modern living room. Next to her, an orange cat curiously sniffs at the machine.
8. January 2026

|

Lars Wichert

Healthy Fitness Routine: Why Rowing Will Revolutionize Your Winter Workout

View Post

Woman on the AUGLETICS rowing machine with interactive screen and virtual training route
6. January 2026

|

Lars Wichert

A cut above: Rowing machine or treadmill?

View Post

Is AUGLETICS right for me?

Is AUGLETICS right for me?

Take three minutes to find out if the AUGLETICS is also
the ideal sports equipment for you.

Take the test!

30 Tage kostenfrei testen

Try for free for 30 days