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Interval Training on the Rowing Machine: how to Take your Fitness to the Next Level

7. November 2024

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BY Flavio Holstein

Interval training on the rowing machine is a powerful and efficient method to specifically increase your own fitness. The mixture of intensive exertion phases and short recovery phases makes the training varied and enables rapid progress in strength, endurance and mental resilience. In this article, you will learn how interval training on the rowing machine works and why it is an ideal method to achieve your athletic goals.

Why interval training on the rowing machine is so effective

The rowing machine is a full-body training device that uses over 85% of the muscles. During the rowing stroke, legs, torso, back and arms work in harmony, which increases calorie consumption and simultaneously promotes strength and endurance. Interval training on the rowing machine brings the metabolism into high gear through the rapid changes between exertion and recovery and ensures that the body continues to burn calories even after the training – an effect known as the “afterburn effect.”

A scientific analysis by Dr. Roland Nebel, published in CME Fachverlag, shows that interval training can significantly improve VO2max (the maximum oxygen uptake), which strengthens endurance and the cardiovascular system. In their analysis, the authors state that the training is particularly beneficial for people with low basic fitness, as it enables a rapid improvement in oxygen utilization in the body and allows the cardiovascular system to work more efficiently. Interested parties can view the study here.

What your interval training on the rowing machine could look like

Interval training on the rowing machine is versatile and can be adapted to any fitness level. Here are some possibilities:

  1. Time-based intervals: A proven format that challenges the body. Row for one minute at maximum intensity and then allow yourself one minute of moderate pace for recovery. Repeat this 5-10 times. This training is effective for increasing heart rate and improving endurance and strength.
  1. Distance-based intervals: Choose 500 meters as the distance and row it with full effort, followed by a two-minute recovery phase at a slow pace. This method improves endurance and is particularly well suited to managing distances more efficiently.
  2. Individual programs: On modern rowing machines such as the AUGLETICS Eight Style, you can design programs according to your own needs. For example, with an 8-minute warm-up, followed by 3×500 meter sprints on an increased resistance and a final cool-down. The pre-installed programs and the ability to flexibly adjust intervals make the training exciting and dynamic.

Person trainiert auf dem AUGLETICS Eight Style Rudergerät mit vordefiniertem Trainingsprogramm.

Interval training with Britta: Your companion for 30 minutes of power

A special highlight for all fans of interval training is the video workout with Britta, our AUGLETICS trainer and former competitive athlete.

In her video, Britta guides you through a 30-minute interval program in which you specifically use different resistances and experience an effective workout. The program starts with a 10-minute warm-up, followed by 3×2 minutes of intensive exertion with two minutes of active recovery each. Britta gives helpful technique tips and shows how you can adjust the resistance to get the most out of your training.
Britta also demonstrates the versatile functions of the AUGLETICS Eight Style rowing machine – you can create individual workouts or choose from programs that have already been saved. Watch the video and let Britta motivate you to integrate interval training into your daily training.

Endurance training with the AUGLETICS Eight Style

The AUGLETICS Eight Style is the ideal device for interval training and supports you with its sophisticated functions to optimize the training:

  • Virtual Coach: The integrated virtual coach gives you feedback on the technique during the training and motivates you to improve your rowing stroke. Especially during intensive intervals, the coach helps you to maintain the technique and push yourself.
  • Virtual routes and full screen mode: The virtual route option of the AUGLETICS Eight Style allows you to design your training on changing routes that are updated every week. If you want to focus on the route, simply switch to full screen mode – perfect for fully engaging in the training.
  • Quiet and space-saving: Due to its compact design, the device can be easily folded up and stowed away, making it ideal for training at home.
  • Flexible interval design: The individual adjustment of intervals allows you to easily implement training methods such as time or distance intervals. Whether for endurance or intensive strength intervals – the AUGLETICS Eight Style is the perfect addition for dynamic workouts.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Is interval training on the rowing machine right for you? Find out with our quiz!

If you have become curious whether interval training on the rowing machine is right for you, then take our quiz now! It will help you find out whether rowing and interval training can ideally support your athletic goals and how you can use the AUGLETICS Eight Style for a maximum training experience. Test yourself and discover how well interval training can be integrated into your everyday life.

Conclusion: Interval training on the rowing machine for maximum success

Interval training on the rowing machine is one of the best methods to quickly and effectively build endurance and strength. The alternation between intensive and moderate phases makes the training exciting and challenges the body in a variety of ways. The AUGLETICS Eight Style offers you the perfect support with functions such as the virtual coach, changing routes and individual interval options.
Whether you want to lose weight, improve your fitness or simply become fitter – interval training on the rowing machine helps you to achieve your goals faster. With a training that is specifically adapted to your needs, you get the maximum out of every workout and reach new fitness heights.

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.
Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

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