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Rowing Machine Training – Everything You Need to Know

30. January 2025

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BY Lars Wichert

Rowing machine training is one of the most effective sports for increasing both endurance and strengthening the entire body. But what makes it so special, and why is rowing often referred to as the ultimate full-body workout? I, Lars Wichert, two-time Olympic rower, will explain why training on a rowing machine, such as the Augletics Eight Style, is ideal for every fitness level. From beginners to professionals, rowing has something to offer everyone.

What is a rowing machine and how does it work?

A rowing machine is a fitness device that simulates the movement of rowing on water. It offers the opportunity to enjoy all the benefits of rowing regardless of the weather and location. The functionality is based on a resistance system that mimics the “resistance of the water.”

There are various braking systems: water, air, hydraulic, and magnetic brakes. The magnetic brake, which is used in the Augletics Eight Style, is particularly noteworthy. This ensures an almost silent and fluid movement, which makes the training not only effective but also pleasant. The Augletics Eight Style combines this technology with a modern touchscreen and a Virtual Coach that provides technical support for the rowing movement.

Person training on a modern rowing machine in a cosy living room.

The benefits of rowing machine training

Full-body workout made easy
Rowing uses over 85% of the entire musculature. From the legs to the core muscles to the arms and shoulders, almost the entire body is integrated into the movement. This comprehensive use makes rowing particularly effective and time-saving.

High calorie consumption
Rowing burns between 400 and 800 calories per hour, and it can be even more depending on the intensity. This makes it one of the best sports for losing weight. Compared to other cardio machines such as the treadmill or spinning bike, it is also easy on the joints because it is a low-impact sport.

Joint-friendly and safe
The flowing movement protects joints, tendons, and ligaments. This makes the training ideal for people with knee or back problems or those who want to get back into training after injuries.

Improvement of posture and back health
Rowing strengthens the core muscles, especially the deep muscles that provide upright posture and stability. Regular training can prevent back pain and improve posture, which can primarily become a problem when sitting in front of the computer for long periods of time.

Various training variants on the rowing machine

Training on the rowing machine offers a variety of options that go far beyond pure cardio training. The different variants allow you to pursue your goals in a targeted manner – be it muscle building, fat burning, or improving endurance. Here are the most common forms of training on the rowing machine and what you can achieve with them.

1. Interval training: Intensity for fat burning and performance
Interval training is an extremely effective method to stimulate the metabolism and improve cardiovascular performance. Here, phases of high stress alternate with short recovery phases.

Example:
  • Warm-up of at least 20 minutes (here, specific warm-up can be done on the rowing machine, but also warm-up such as mobility exercises in combination with rowing)
  • 1 minute of intensive rowing at 80–90% of maximum heart rate (about 30 strokes per minute).
  • 2 minutes of easy rowing at 50–60% of maximum heart rate (approx. 20 strokes per minute).
  • Repeat this cycle 6–8 times for a workout of about 20 minutes.

Benefits: Interval training increases oxygen absorption capacity (VO₂ max) and calorie consumption even after training (afterburn effect). It is also ideal for fat burning and increases anaerobic endurance.

2. Basic endurance training: The basis for fitness
Basic training aims at longer, even units at moderate intensity. The stroke rate here is typically between 18 and 22 strokes per minute.
Example:
  • 45 minutes of constant rowing at about 60–70% of maximum heart rate (HFmax).
  • Formula for calculating HFmax = 220 – age. The result is an approximation of the maximum heart rate, which depends on various factors such as years of training, fitness level, and also genetics.
Benefits: This training improves cardiovascular health and basic endurance, i.e., the ability to work with a constant load over a longer period of time. It is particularly suitable for beginners and returnees, as it is easy on the joints and still burns calories effectively.

3. Technique training: Precision and efficiency
The right technique is essential to minimize the risk of injury and make training efficient. Technique training focuses on perfecting the movement sequence.

Example:
  • After a warm-up, 10 minutes of technique exercises: focus on the sequence “hands, upper body, legs” and the correct posture.
  • Performing “advantages” in which only the legs work to improve power transmission.

Benefits: Technique training improves the efficiency of the rowing stroke and prevents overloads. The integrated Virtual Coach of the Augletics Eight Style gives you valuable feedback and shows you where you can optimize your movement sequence.

4. HIIT (High-Intensity Interval Training): Maximum fat burning
HIIT is an extremely demanding but equally effective form of training. Here you alternate between short, very intensive stress phases and recovery phases. The training variant should only be carried out by experienced rowers, as it is technically demanding.
Example:
  • 30 second sprint at maximum power (over 90% of maximum heart rate).
  • 1 minute of easy rowing to recover.
  • 10–12 repetitions for a short but intense workout.
Benefits: HIIT is ideal for maximizing fat burning and increasing anaerobic capacity at the same time. It saves time, as 15–20 minutes are enough to achieve noticeable results. Depending on the fitness level, the ratio of stress to relief can be adjusted. Here, too, there are 30 seconds of stress and 15 seconds of rest, with sets of 10 repetitions and the whole thing twice with a relaxed movement break between the set blocks of 5 to 8 minutes.
5. Competition simulation: Motivation through competition
With modern devices such as the Augletics Eight Style, you can compete against your own best times or compete with other rowers. In the competition simulation or the competition-specific endurance, sections of a certain distance can also be simulated. This helps to get used to the pace without having to travel the full distance.
Example:
  • Row the Olympic distance of 2000 meters for time to test your performance.
Benefits: Competition simulations offer additional motivation and make training varied. They improve mental strength and help you focus on a specific goal.
6. Strength endurance training: Strengthening the muscles
This training combines the benefits of strength and endurance training and uses higher resistances to improve muscle endurance.
Example:
  • 5 minutes of rowing with high resistance (level 8–10, with magnetic braked systems such as the Auglitcs Eight, additional strength levels can also be used extra for this training) and a stroke rate of 16–20 strokes per minute.
  • 2 minutes of recovery at low intensity.
  • Repeat this cycle 5–6 times.
Benefits: Strength endurance training strengthens the muscles, especially in the legs, back, and arms, and improves resilience. At the same time, it promotes the definition of the muscles. It is important that it is only carried out if you have a good technique, as the load is higher per stroke, especially for the torso, due to the resistance.
7. Recovery training: Stay active without overloading
After intensive training days or with sore muscles, recovery training is a good idea, where the intensity is kept very low.
Example:
  • 20 minutes of easy rowing at about 50% of maximum heart rate and a stroke rate of 20–22 strokes per minute.
Benefits: Recovery training promotes blood circulation and accelerates regeneration without putting stress on the body.

Summary: Which training suits you?

The choice of training variant depends on your goals:
  • For endurance and fitness: Basic training and interval training.
  • For fat burning: HIIT and long units at moderate intensity.
  • For technique and precision: Technique training with the support of the Virtual Coach.
  • For muscle strength: Strength endurance training with high resistance.
  • For variety and motivation: Competition simulations.

With a device like the Augletics Eight Style, you can easily and individually implement all these forms of training. The touchscreen offers you programs for every goal, while the Virtual Coach helps you get the most out of your training. This makes your training not only effective but also versatile and exciting.

Train on the AUGLETICS rowing machine in the living room – joint-friendly full-body workout at home

Training planning and structure

A structured training plan is the key to sustainable success. For beginners, two to three units per week of 20 to 30 minutes are recommended. Advanced users can gradually increase the intensity and duration. It is important to start the training with a short warm-up to prepare the muscles and finish with a cool-down to promote regeneration.

The integration of rest days is also crucial so that the body can recover and build muscles. A balanced mix of moderate training, technique training, and intensive intervals ensures variety and progress.

Technique is key: This is how you row correctly

The correct rowing technique is essential to avoid injuries and ensure effective training. A clean rowing stroke is divided into four phases:

  1. Lay-out: Legs are angled, arms stretched, and the upper body is slightly tilted forward.
  2. Pull-through: Powerful leg push, the upper body straightens up, and the arms pull the handle to the body.
  3. Reclining: The upper body leans slightly back, arms remain close to the body.
  4. Forward rolling: The handle is guided forward, and the body rolls back into the starting position.

Mistakes such as a crooked back, cramped grip, or an incorrect order of movement should be avoided. The Virtual Coach of the Augletics Eight Style is a real game changer here, as it recognizes weaknesses and corrects them immediately.

Motivation and variety in training

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

A common problem with home trainers is the loss of motivation. The Augletics Eight Style addresses this problem with innovative features such as streaming services directly on the large touchscreen. Whether you watch your favorite series or embark on a virtual rowing tour – variety is guaranteed.

In addition, the integrated training programs offer numerous options to customize the training. The combination of entertainment and technology means that rowing never gets boring.

How does the Augletics Eight Style help with training?

The Augletics Eight Style stands out from other devices due to its well-thought-out features. The magnetic brake ensures a silent and fluid movement, ideal for training at home. The Virtual Coach analyzes your technique, gives you feedback, and helps you avoid typical mistakes.

Thanks to the large touchscreen, you can not only view your training data but also create and save individual programs. With the folding function, the device is also particularly space-saving and perfect for smaller apartments.

Conclusion: Why rowing machine training is the ideal choice

Rowing machine training offers an unparalleled full-body workout that combines strength and endurance, is easy on the joints, and maximizes calorie consumption. With a device like the Augletics Eight Style, you not only get a high-quality training device but also a digital trainer that motivates you and helps you achieve your goals.

Start your rowing training today and discover the many benefits that this versatile sport has to offer!

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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