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Rowing: the Complete Guide for Beginners & Professionals for Effective Training

18. March 2025

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BY Lars Wichert

Rowing is one of the most versatile and effective sports. Rowing combines strength and endurance training, engages up to 85% of the total musculature, and is particularly gentle on the joints. Whether you want to build muscle, improve your endurance, or lose weight, rowing is the perfect choice.
In the past, rowing served as a means of transportation across water; today, it has established itself as a popular fitness and competitive sport. The even load on all muscle groups ensures a harmonious and sustainable workout that is suitable for both beginners and ambitious athletes. With modern rowing machines like the AUGLETICS Eight Style, you can exploit the full potential of rowing – comfortably in your own home.

The most important key figures in rowing

To control your rowing training in a targeted manner, you should know some basic key figures. They will help you analyze your performance and optimally adjust your training:
  • Training duration: An effective unit should last at least 20-30 minutes to maximize fat burning and the training effect. Although fat burning starts right at the beginning of rowing, after about 20 to 30 minutes, the body mainly uses fat burning at a moderate intensity. Unless you drink or eat sugary things, then the body would again take the simple burning of carbohydrates as the first choice.
  • Stroke rate (SPM – Strokes Per Minute): Indicates how many rowing strokes you perform per minute. There is actually no distinction between a beginner, advanced or professional. You can use the different stroke rates to control your intensity. For normal endurance training, an SPM of 18 to 22 applies, for a more intensive load 24 – 28 and towards the race frequency or highly intensive loads 30+. Depending on whether you prefer to drive with a lot of force or are more concerned with stressing the cardiovascular system, you are more likely to be at the lower end of the stroke rate range or at the upper end.
  • Resistance: The resistance can be adjusted depending on the rowing machine. With the Augletics Eight Style, there are ten resistance levels for normal rowing and five more that are intended for a more intensive use of force. Higher resistances are associated with a higher use of force, while lower resistances require a higher acceleration in the rowing stroke and come more from an activation of the cardiovascular system.
  • Total duration / distance: Indicates how long and how many meters you have completed in your training session.
  • Heart rate: Decisive for training control. For basic endurance, you should stay at 60-70% of your maximum heart rate, for intensive training between 70-80%.

You can precisely record and evaluate these values with modern rowing machines such as the AUGLETICS Eight Style to steadily improve your training.

The main musculature when rowing

Leg musculature: The drive begins in the legs
The rowing stroke starts with a powerful leg thrust. The following muscles are used:
  • Quadriceps (front thigh): Responsible for leg extension and the main source of power in the rowing stroke.
  • Hamstrings (rear thigh): Support the bending of the legs during forward rolling.
  • Calf musculature (Gastrocnemius and Soleus): Stabilize the foot and support the transfer of power via the footplate.

Karl trains on a rowing machine with a view of a lake.
Torso musculature: Stabilization and power transmission
The torso musculature is the link between legs and arms and ensures stability:
  • Abdominal muscles (Rectus abdominis and Obliques): Ensure a stable core and take control of the backward movement.
  • Back extensors (Erector spinae): Stabilize the spine and prevent the upper body from collapsing.

Upper body musculature: Pulling movement and control
In the final pull, several muscle groups of the upper body work together:
  • Latissimus dorsi (broad back muscle): Provides the main pulling force for the rowing movement.
  • Trapezius muscle (shoulder and neck area): Stabilizes the shoulder blades and supports the movement of the arms.
  • Biceps and forearm musculature: Bring the handle to the body and control the grip pressure.
  • Pectoralis major (chest muscle): Supports the final pull and ensures stability in the shoulder.

The supporting musculature

Core musculature: The key to stability
A strong core musculature ensures balance and control:
  • Transverse abdominal muscle (Transversus abdominis): Stabilizes the spine and protects the lower back from overload.
  • Deep-lying back musculature: Contributes to postural stability.
Shoulder and neck musculature: Support of the pulling movement
  • The musculature in the shoulders and neck ensures a smooth transfer of power and prevents tension due to overload.
Hip musculature: The basis of the movement
  • Gluteus maximus (gluteal muscle): Provides essential driving force.
  • Iliopsoas (hip flexor): Coordinates the movement between upper and lower body.

Which type of muscle is built up during rowing?

Frau lächelt nach dem Training mit einem Rudergerät im Hintergrund.

Rowing is a strength-endurance sport that primarily builds long, lean, and functional muscles. The movement engages around 85% of the total musculature and combines strength and endurance in a harmonious movement sequence. No isolated muscle groups are trained, as is often the case with classic strength training, but there is an even load that addresses all main muscle groups.
The leg, back, and torso musculature benefit particularly, as they are crucial for both the transfer of power and the stability of the movement. At the same time, the cardiovascular function is strengthened, and the joint-friendly movement makes rowing an ideal sport for people of all ages.

Muscle fiber types: What makes rowing special

Rowing trains both the fast-twitch and the slow-twitch muscle fibers.
  • Slow-twitch fibers: These are used in moderate, endurance-oriented training and are responsible for endurance and efficiency. They ensure lean and defined muscles.
  • Fast-twitch fibers: These fibers are used during more intensive intervals or strength training elements in rowing. They provide a lot of power in the short term without extremely increasing muscle volume.
Through this balanced load, rowing develops muscles that are powerful and functional without appearing massive.

Training areas in rowing

Effective rowing training is based on different intensity ranges that are oriented towards heart rate and stroke rate. The division of these areas helps you to control your training in a targeted manner and to achieve your fitness goals efficiently.

  • Basic endurance (T/K & EXA lower zone, 60–79% HRmax): This zone is ideal for long, even training sessions with low intensity. It improves aerobic capacity, promotes fat burning, and is excellent for regeneration. The stroke rate is usually below 22 strokes per minute (SPM).
  • Intensive endurance range (EXA upper zone & INA, 79–87% HRmax): The training intensity increases in this area. There is an increased aerobic load, whereby the body begins to use more carbohydrates as an energy source. The lactate levels rise slightly, and the stroke rate is between 18 and 26 SPM. This is the ideal area to improve general fitness.
  • Highly intensive load (HIA, 88–92% HRmax): Here you work on your anaerobic threshold. Your body can just about compensate for the resulting lactate formation. Training in this area is strenuous but very effective in increasing performance. The stroke rate is 26–32 SPM.

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

  • Competition-specific endurance (WSA, 93–100% HRmax): In this zone, you move in the highly intensive range and exceed your anaerobic threshold. This is the zone for competition-specific interval training with maximum load. Short, intensive sprints are performed here to improve maximum performance.

Fatmax training: Optimal fat burning through targeted rowing

The so-called Fatmax range refers to the intensity at which the body uses the highest proportion of fat for energy production. This zone is particularly interesting for those who want to reduce weight, optimize their metabolic rate, or improve their basic endurance.
Which heart rate is optimal for Fatmax training?
The Fatmax range is typically at 55–65% of the maximum heart rate (HRmax). Here, the body uses a high proportion of fat as an energy source instead of primarily resorting to carbohydrates. This means that you train at a moderate but controlled pace without getting into high lactate formation.
How does training in the Fatmax range feel?
The training feels little to moderately strenuous. You should still be able to converse in short sentences during the load without getting too out of breath. A typical stroke rate in this zone is usually between 18–22 strokes per minute (SPM).
Why is Fatmax training useful?
  • Efficient fat burning: Your body primarily uses stored fatty acids for energy production.
  • Improvement of aerobic endurance: This intensity strengthens your cardiovascular system and improves oxygen uptake.
  • Low load for the body: Ideal for long training sessions without excessively tiring the body.
  • Sustainable metabolic optimization: The body learns to use fat reserves more efficiently.

How do I incorporate Fatmax training into my rowing training?
To benefit from this training, you should row in this zone for at least 30–60 minutes. A good strategy is to integrate long basic units into your training plan to optimize your fat burning in the long term. Here you can also row a little more intensively and then more loosely in five to ten-minute intervals. This boosts fat burning even more and makes the training more varied.
With modern rowing machines such as the AUGLETICS Eight Style, you can monitor your heart rate in real time and optimally coordinate your training with the Fatmax range. The Virtual Coach helps you to maintain the right intensity and to design an efficient training.

Which rowing machine is right for you?

Everyone has different demands on their sports equipment and does not always have an additional room in the apartment where they can train. Therefore, it should be clear in advance what demands you have on your rowing machine.

Stability and quality
A rowing machine should be robustly built so that you can fully concentrate on your training. Beginners in particular need a device that has a stable stand and enables an even pull.
Adjustable resistance
An individually adjustable resistance is particularly important so that you can adapt the device to your fitness level. Magnetic braking systems, as used in the AUGLETICS Eight Style, offer a gentle and smooth resistance adjustment here.
Quiet during operation
When you train at home, you probably don’t want loud noises that could disturb others. Magnetically braked devices such as the AUGLETICS Eight Style are extremely quiet and are perfect for training in apartments.
Operation and functions
An intuitive display with preset training programs is a great advantage. Devices like the AUGLETICS Eight Style even offer a virtual trainer that helps you improve your technique and maintain motivation in the long term.
Space-saving
A foldable rowing machine is ideal if you don’t have a fixed training room. After training, the device can be easily stowed away and takes up hardly any space.

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

2.790,00 EUR

Details

A look at different rowing machines

Water resistance devices: Models like the WaterRower create a splashing sound. With an even pull, a feeling comes close to rowing, although depending on the manufacturer, a pressure loss in the front reversal must be taken into account. Furthermore, they are often louder and offer less flexibility in resistance adjustment and the amount to stow away.

Air resistance devices: The Concept2 is a classic, especially in competitive sports. It is robust, but loud and therefore less living room-friendly.

Magnetic resistance devices: The AUGLETICS Eight Style combines whisper-quiet operation with a smooth and adjustable resistance. Modern technology such as the Virtual Coach and also interactive rowing areas. The compact design is ideal for stowing away after sports.

Hydraulic devices: These are often inexpensive and compact, but offer neither stability nor a realistic rowing experience.

Why rowing is the perfect training for you

Rowing combines strength, endurance, and joint protection in a single workout. It is the perfect training for anyone who wants to effectively challenge their entire body and improve their fitness at the same time. With modern rowing machines like the AUGLETICS Eight Style, you can take your training to the next level – with smart technology, precise resistance control, and maximum comfort.

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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