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Rowing Machine Watts, Power, Measurement: What Wattage Reveals about your Training

12. July 2025

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BY Lars Wichert

Rowing is not only an effective full-body workout, but modern rowing machines also offer a wealth of training data with which you can specifically control your workout. One of the most important metrics here is power in watts. But what does this number actually mean? How is it measured? And how can you specifically use it to improve your fitness?

What does "watt" mean on the rowing machine?

The unit watt (W) is a measure of power, i.e., work per unit of time. In practice, this means: The harder you pull and the faster you work, the higher your wattage. The formula behind it is:
Power (watts) = Force × Distance / Time
On the rowing machine, this power results from the combination of pulling force, pulling speed, and stroke length. Wattage is therefore a very precise indicator of your current performance in training – regardless of whether you feel good or bad at the moment.

How is wattage measured?

Depending on the rowing machine, different resistance systems are used: water, air, or magnetic resistance. The wattage is not directly “measured” but calculated via sensors and algorithms that capture your movement data.
Example: With the AUGLETICS Eight Style, both pulling force, stroke rate, and stroke length are analyzed via precise sensors. This results in an exact calculation of power per stroke. Advantage: You receive not only the average power but also values such as maximum pulling force, pulling duration, and detailed watt curves.

Which factors influence your wattage?

  1. Pulling force: The more force you apply during the drive, the higher the wattage.
  2. Pulling speed: Fast pulls with high acceleration also increase power.
  3. Stroke rate: More strokes per minute (SPM) can increase overall performance – if the technique is correct. For basic endurance, a stroke rate of 20 strokes per minute is considered a rough guideline.
  4. Resistance setting: Higher resistance leads to greater exertion and often more watts.
  5. Technique: Clean technique ensures that as little energy as possible is lost.

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

Fundamentals of Correct Posture

Good posture begins even before you take your first stroke. Sit upright on the sliding seat; the tension should not be too great. A mix of tension and a relaxed “potato sack” would be optimal. For this, you can also pull your shoulders up to your ears once and let them drop with an exhale. Now a relaxed but upright position might be achieved. Ensure that the ball of your foot is approximately at the angle of the foot stretcher and that the foot strap runs over it. Hold the handle loosely but firmly in your hands.
The rowing stroke itself is divided into three phases:
1. The Drive: Start with a leg drive. During this, the upper body is fully engaged and is moved parallel backward with the leg drive. The arms are extended in the first phase of the leg drive. When the hands pass the feet, the upper body comes into play. Swing the upper body back and pull the arms evenly towards the chest. The elbows lead past the body and should be in a relaxed position. This means avoiding keeping them extremely close to the body or angling them sharply. The pulling movement ends below the chest when the handle touches the body.
2. The Finish: In this position, maintain tension in your back, with your shoulder axis behind your hip axis. The upper body is slightly extended backward, and you keep your shoulders relaxed. Ensure that you do not hunch forward, but keep your posture stable. Your gaze is directed towards the display.
3. The Recovery: First, extend your arms. After the initial movement of the arms, the upper body follows simultaneously. The shoulder axis passes the hip axis. Once the arms have reached a natural extension, you begin the recovery movement. The movement sequence should appear smooth and fluid – the mnemonic “hands, body, slide” helps here. The slide forward occurs via a pull of the feet on the foot strap, making it more of a pull forward than a roll forward.

What wattage values are realistic?

The following table provides a guideline for what wattage values you can aim for depending on your performance level (based on a 500-meter split):

The values can vary depending on body weight, age, and training goal. Women generally have slightly lower wattage values than men, which, however, does not diminish the quality of training.

Watt-Based Training: Here's How

Training with wattage values allows for targeted control. Here are a few practical examples, whereby the wattage values are only a guide and cannot be adopted individually. For this, it is recommended to calculate your power zones / areas:

  • Base Training (Fatmax Zone): 100–140 W, SR 18–20
  • Interval Training: e.g., 6 × 3 minutes at 180–250 W, 90 seconds rest
  • Strength Endurance: High resistance, 150–280 W at SR 16–18
  • Technique Training: Low resistance, focus on a smooth watt curve

Depending on the training goal, stroke rate, resistance, and duration vary. A smart rowing machine like the AUGLETICS helps you to keep all parameters in view via the detailed display.

Advantages of Wattage Measurement

  • Objective Performance Control: The wattage gives you immediate feedback on how hard you are truly working.
  • Comparability: You can make progress visible, e.g., through higher watts at the same stroke rate.
  • Motivation: Clear numbers can motivate you to improve.
  • Individuality: Wattage values can be easily adapted to your fitness level

Special Feature: Wattage Measurement with the AUGLETICS Eight Style

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

The AUGLETICS Eight Style offers much more than just a wattage display:

  • Stroke length in meters: How far do you move on the rail per stroke?
  • Drive duration (in s): How long does the active power phase of the stroke last?
  • Recovery duration (in s): How much time do you spend in the recovery phase?
  • Rhythm ratio: Time ratio of drive to recovery (e.g., 1:2.3)
  • Slide length: Total distance covered per stroke
  • Power in watts: Current, average, maximum
  • Maximum force in Newtons: How much force do you apply per stroke?
  • Number of strokes: Overall overview of the training session

This comprehensive display allows you to track your training progress in great detail – and to optimize it specifically.

Common Mistakes in Wattage Interpretation

  • Too high frequency with low force: Leads to inefficient training.
  • Neglecting technique: Poor strokes reduce wattage.
  • Incorrect comparisons: Wattage values should always be seen relative to the individual (weight, technique, goal

Wattage Makes Your Rowing Measurable

Wattage is a powerful (literally) training parameter that helps you make your sessions more effective, structured, and traceable. Anyone who knows their wattage can achieve real progress over weeks, months, and years – be it in muscle building, endurance, or rowing technique.
With a high-quality rowing machine like the AUGLETICS Eight Style, which measures many other details besides wattage, you have the perfect foundation to take your training to the next level. It makes no difference whether you are a beginner or a competitive athlete – the wattage speaks a clear language: Your own performance.

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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