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Rowing for Endurance – get Fitter with Every Stroke

11. April 2025

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BY Lars Wichert

Why endurance training is important

Whether in everyday life, during sports, or for health – good endurance forms the foundation for physical performance and well-being. Endurance training strengthens the cardiovascular system, improves the oxygen supply to the muscles, and increases stress resistance. Many people first think of running or cycling – but there is a sport that combines all of this and can do even more: rowing.
I am Lars Wichert, a two-time Olympian, three-time world champion, and now a passionate athlete in endurance sports. For my long triathlon competitions, which also include a marathon at the end, solid endurance is essential. And this is where I still benefit from rowing today – because hardly any sport is more effective for building basic endurance, while being easy on the joints and strengthening.

What is meant by endurance?

Endurance describes the body’s ability to maintain a certain level of performance over a longer period – without tiring prematurely. It is a central foundation for health, performance, and well-being and plays a key role in both recreational and competitive sports. In rowing, it forms the basis of every physical activity – whether to improve fitness, increase performance, or for active regeneration.
In training theory, endurance is divided into different areas, depending on the intensity of the load and the type of energy production in the body. The most common terms are GA1/2, development area, and competition-specific endurance. In rowing, the same areas are often referred to as EXA (extensive endurance), INA (intensive endurance), and HINA (high-intensity endurance) as well as WSA (competition-specific endurance).

Basic endurance – GA1 and GA2

Basic endurance is the fundamental form of endurance. It is essential for beginners, health and recreational athletes, but also the supporting pillar for competitive athletes. A distinction is made between:
  • GA1 (basic endurance 1):
This is the lower aerobic training range. The aim is to improve general endurance, optimize fat metabolism, and stabilize the cardiovascular system.
→ Heart rate: approx. 60–75% of maximum heart rate (HRmax)
→ Subjective feeling: Light, calm, you can easily have a conversationGA2 (basic endurance 2):

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.

The higher aerobic range. Here, the transition to the anaerobic threshold is prepared. The load is noticeably more intense than in the GA1 range, but still in aerobic metabolism.
→ Heart rate: approx. 75–85% of HRmax
→ Feeling: “Somewhat strenuous to strenuous”, conversation is still possible, but no longer continuous.
In some training systems you can also find other names for GA1/GA2 such as:
  • Zone 2 (GA1) and Zone 3 (GA2) in the 5-zone model
  • “aerobic-below” and “aerobic-above”
  • Or quite generally: “Fat metabolism training” (GA1) and “aerobic load training” (GA2)

Both zones are crucial for the development of aerobic performance – i.e. the ability to generate energy via aerobic metabolism.

Aerobic and anaerobic endurance – the metabolic perspective

Aerobic endurance:
Here, your body mainly obtains energy from oxygen combustion. This happens mainly at low to moderate intensity – such as when rowing in the GA1 range. Fat is primarily used as an energy source. This type of training is particularly efficient for:
  • Improving cardiovascular performance
  • Fat metabolism
  • Increasing mitochondrial density in the muscles
  • Increasing basic endurance

Anaerobic endurance:
At high loads, oxygen is no longer sufficient to meet the energy demand. The body switches to anaerobic metabolism and primarily obtains energy from carbohydrates – without oxygen. This creates lactate, which is only tolerated to a limited extent. This training improves:
  • Lactate tolerance
  • Anaerobic capacity
  • The VO₂max (maximum oxygen uptake)
→ Typical heart rate: over 85–90% of HRmax, especially during interval or sprint loads.

Heart rate ranges – an overview

Why this distinction is so important

Rowing allows you to train very specifically in certain endurance areas, as you can finely control the load via stroke rate (SPM) and resistance. Especially with a modern rowing machine like the AUGLETICS Eight Style, which shows wattages and movement feedback in addition to heart rate, you can stay exactly in the desired training area – whether you want to build your aerobic base (GA1) or specifically shift the performance limit (GA2/EB).
Beginners in particular benefit from starting systematically with GA1. Advanced users can expand their performance with GA2 and EB units without overloading the body. The key is a planned training structure with different stimuli – that’s exactly what makes you more enduring, healthier and fitter in the long term.

The right training methods for building endurance in rowing

Effective endurance training in rowing is based on a well-structured mix of different training forms. Depending on the goal, performance level and training phase, different intensities are used – from relaxed basic training to intensive intervals. The decisive factor is not only the selection of the method, but above all the ratio in which you train the various load zones.

Continuous training (GA1):
The basis of your endurance
Training in the GA1 range (basic endurance 1) forms the foundation of every athletic performance. It takes place at low to moderate intensity, in a range of about 60–70% of the maximum heart rate. In this zone, your body primarily works in fat metabolism, the cardiovascular system becomes more economical, the capillarization of the muscles increases, and you develop a strong aerobic foundation.
This training is not only particularly gentle on the joints and regenerative, but also ideal for beginners, returnees or as a basis in the off-season. At the same time, it has a relaxing effect on the nervous system and promotes recovery between more intensive units

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy decor.

Recommended proportion in weekly volume: 60–70%
Continuous training (GA2): The transition to more intensive stimuli
In the GA2 range, you move at about 70–80% of the maximum heart rate. Here, the proportion of carbohydrate combustion increases, the heart rate is noticeably higher and the training is already much more strenuous. GA2 is ideal for improving aerobic capacity and preparing for competition-related loads.
This training feels more demanding, but remains in the range in which the body largely manages without lactate accumulation. For ambitious amateur athletes and advanced users, GA2 is an important component – especially for increasing performance or preparing for longer loads such as triathlon, long distance or rowing regatta.

Recommended proportion in weekly volume: 15–25%
Interval training: Maximum efficiency over short distances
Interval training belongs to the development area (EB) – i.e. in the range between 80 and 90% of the maximum heart rate. Here you work close to the anaerobic threshold. The load is short but intense, typically between 30 seconds and 5 minutes, followed by active breaks. The aim is to improve maximum oxygen uptake (VO₂max), lactate tolerance and power endurance.
Typical units would be e.g.:
  • 5 × 3 minutes with 2 minutes break at 85–90% HRmax
  • 10 × 1 minute with 1 minute break at high stroke rate
This type of training is extremely efficient, but should be well dosed and combined with sufficient recovery phases.

Recommended proportion in weekly volume: 10–15%
Fartlek: Variety with training effect
Fartlek is a playful change of different intensities – similar to interval training, but without a fixed plan. You change e.g. spontaneously between GA1, GA2 and EB every 2 minutes, depending on how you feel. This brings variety, challenges the body in many ways and is a motivating method especially for experienced athletes or in the transition period.
Recommended proportion in weekly volume: 5–10% (optional)
Pyramid training: Structured load change
In pyramid training, the load duration is gradually increased and reduced again – e.g. 1–2–3–4–3–2–1 minutes with corresponding breaks. This method combines elements of GA2 and interval training. It is demanding, but very effective for working on technique and fatigue resistance

Training distribution: How much training should take place in which area?

The classic distribution for ambitious recreational athletes follows the so-called 80/20 rule:
  • 80% of the training time in the GA1/GA2 range (mainly GA1)
  • 20% in more intensive areas (EB/WB/interval)

Training on the AUGLETICS rowing machine – increase calorie consumption and basal metabolic rate.

This structure ensures that you continuously improve your basic endurance, avoid overtraining and still regularly set intensive stimuli that are necessary for progress and adaptation.

For beginners, the distribution can even be more conservative: 90% easy, 10% intensive – especially to slowly get the musculoskeletal system used to the load and to develop the technique in a clean form.
Anyone who uses a modern rowing machine like the AUGLETICS Eight Style benefits from precise training control: The display of heart rate, stroke rate and wattage in real time allows you to stay specifically in the desired zone. The integrated virtual coach helps you to plan your training in a structured and safe way – whether you are preparing for a triathlon or simply want to improve your basic endurance

Physiological benefits of regular rowing endurance training

Rowing is a real turbo for your health:
  • Strengthens the heart: Regular training lowers the resting heart rate and increases heart performance.
  • Increases lung capacity: More oxygen, better supply to the muscles.
  • Improves blood circulation: Oxygen and nutrients get to where they are needed faster.
  • More mitochondria: Your cells produce more energy – you become more “enduring”.
  • Regulates blood pressure and cholesterol levels.
  • Mental strength: Those who row regularly also learn to persevere mentally – an important quality for competitions and everyday life

How often and for how long should you row to improve endurance?

How often you should train depends on your goal and fitness level:
Recommendation for beginners:
  • 2–3 units per week
  • 20–30 minutes per unit
  • Focus on technique and even rhythm

Recommendation for advanced users:
  • 3–5 units per week
  • 30–60 minutes
  • Change between GA1, GA2 and intervals

Recommendation for ambitious athletes:
  • 5–6 units per week
  • 45–90 minutes, incl. targeted load control

Training rule: Quality before quantity!

How to control your endurance training correctly on the rowing machine

Technology makes it possible: On modern rowing machines like the AUGLETICS Eight Style you can perfectly control your training.
  • Heart rate: Measurable with chest strap or smartwatch. Shows you whether you are training in the right area.
  • Stroke rate (SPM): Displayed on the display – ideal for control, especially if you know how to vary the power output at different stroke rates and you get this controlled.
  • Wattage: Provides information about the work done.
  • Time/500m: Is the unit used for speed in rowing.
  • The AUGLETICS Eight Style also offers:
  • Real-time coaching
  • pre-programmed training programs
  • Clearly readable display with streaming options (YouTube, Netflix etc.)
  • Silent training thanks to magnetic brake – ideal for at home

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

2.790,00 EUR

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Common mistakes during endurance training with the rowing machine

During endurance training on the rowing machine, typical mistakes often creep in, especially at the beginning, which can slow down training success or even lead to overloads. One of the most common stumbling blocks is starting with too much ambition: Many start too quickly and overexert themselves in the first units. It is better to start training moderately and rather row regularly than to completely exhaust yourself in individual units. The importance of a clean technique is also underestimated. Anyone who does not perform the movement sequence correctly not only wastes efficiency, but also risks incorrect loads – this is fatal, especially with longer endurance loads.

Another point: Many train at a monotonous continuous pace. But in order to make progress, it is important to regularly vary the pace and intensity – for example through interval training or targeted pace changes. Training control is also often neglected. Key figures such as heart rate, wattage and subjective load provide valuable information about the current intensity and help to optimally control the training. Last but not least, regeneration is also an integral part of every training plan. Only those who give their body sufficient rest can make progress in the long term and avoid overloads. Recovery phases are not a sign of weakness, but an essential component of effective endurance training.

Endurance training for specific goals: Losing weight, competition, health

Depending on the goal, you can adapt your training, here is a summary for you again:
  • Fat burning: GA1 range, 60–70% of HR max. → ideal for the “Fatmax” effect
  • Competition preparation: GA2 + intervals → Improvement of maximum oxygen uptake
  • Heart health: Moderate units, performed regularly
  • Supplement to sports with impact loads: Rowing as a joint-friendly supplement

Rowing is the ideal basis for many sports – and perfect for long-term health.

Conclusion: With rowing to strong endurance

Rowing is a true all-rounder in endurance training. It not only strengthens the heart, lungs and muscles, but also improves your mental resilience. Thanks to the even, joint-friendly movement, rowing is suitable for every age and every fitness level. With a smart training device like the AUGLETICS Eight Style you control your training precisely, stay motivated and reach your goals – whether fat loss, more endurance or competition preparation.
In short:
  • Rowing activates almost the entire body.
  • It combines endurance and strength in one movement.
  • You can train specifically and individually.
  • It is effective, efficient and fun.
So, get on the rowing machine, find your rhythm, and row yourself fit!

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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