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Rowing as Cardio Training – how Effective is it Really?

13. May 2025

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BY Lars Wichert

Cardio training is one of the most popular and effective methods for increasing endurance, burning calories, and strengthening the cardiovascular system. However, many people ask themselves the question: Which form of endurance training is best? Does it always have to be the treadmill – or is rowing a sensible, perhaps even better alternative?
As a former competitive athlete and world champion in rowing, I can assure you: Rowing is one of the most efficient and versatile forms of cardio. In this article, I will show you why this is the case, how to train optimally, and why a modern rowing machine like the AUGLETICS Eight Style is your perfect partner for effective home training.

What is cardio training?

Cardio, short for cardiovascular training, describes any physical activity that increases your heart rate over a certain period of time and strengthens your cardiovascular system. The goal is to improve endurance, increase oxygen intake, and increase overall performance.
Typical characteristics of cardio training:
  • Rhythmic, even movements
  • Activation of large muscle groups (e.g. legs, back, arms)
  • Sustained moderate to high intensity
  • Increased heart and breathing rate

Popular types of cardio training include running, cycling, swimming – and rowing. The latter is becoming increasingly popular, not least thanks to modern home trainers such as the AUGLETICS Eight Style.

Why is rowing so useful as cardio training?

Rowing is more than just endurance training. The movement combines cardiovascular stress with physical exertion – and that is precisely what makes rowing a unique cardio workout.

With a rowing machine, you train your heart, circulation and muscles at the same time, which makes your training particularly time-efficient. This is a huge advantage, especially for people with little time.

The health effects of rowing as cardio

  • Cardiovascular strengthening: The rhythmic movement improves your blood pressure, your heart beats more efficiently, and your resting pulse decreases.
  • Fat burning & weight regulation: At moderate to high intensity, you burn up to 800 kcal per hour.
  • Stress reduction & better mood: Rowing promotes the release of endorphins, reduces cortisol and helps to release mental tension.
  • Improved breathing: The movement promotes deep abdominal breathing – you train your lungs and respiratory muscles at the same time.
  • Joint protection: No impact, no impact – ideal for people with knee, back or hip problems.
  • Strengthening of the core muscles: Your core is constantly active, which improves posture and can prevent back pain

AUGLETICS DSCF9250 e1737983980657

Rowing at home – comfortable and efficient

You don’t need a gym to train effectively. Rowing is perfect for at home, as you can achieve intensive training effects in a short time – and in a small space.
The AUGLETICS Eight Style is the ideal training partner. It combines modern design with smart training control, including:
  • Silent magnetic brake for smooth movements
  • Virtual coach with real-time technique feedback
  • Streaming functions (YouTube, Netflix etc.) for motivation
  • Individual training programs (HIIT, endurance, technique focus)
  • Compact, foldable design, ideal for any living situation

Training plans for your cardio goal

Whether you want to lose weight, get fitter or just feel better – these plans will help you get started:

1. Beginner plan (20 minutes)

  • 5 min warm-up at low intensity (SPM: 18–20)
  • 10 min moderate rowing (SPM: 20–22)
  • 5 min technique training or cool-down

2. HIIT plan (30 minutes)

  • 10 min easy warm-up
  • 8× 2 min high intensity (SPM: 26–30) + 1 min active break
  • 5 min cool-down and stretching

3. Endurance plan (45 minutes)

  • 5 min warm-up with stroke build-up
  • 35 min constant rhythm at SPM 19–22
  • 5 min cool-down

A varied training not only ensures better results, but also keeps your motivation high.

This is how your training stays motivating

  • Set up a permanent training space – this increases commitment.
  • Use entertainment: The AUGLETICS Eight Style offers streaming directly on the display.
  • Track your progress – wattages, split times and technique feedback give you orientation.
  • Set yourself achievable goals – e.g. 3× per week for 20 minutes, then increase.

Conclusion: Rowing is a highly effective cardio training

Rowing is definitely useful as cardio training – and in many areas even superior to other forms of endurance. You not only improve your endurance, but also train strength, coordination and posture in a single, fluid movement.
Especially at home, rowing with the right equipment such as the AUGLETICS Eight Style offers an effective, motivating and joint-friendly way to achieve your fitness goals – whether you are a beginner or already have experience

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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