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Endurance training with the rowing machine: how to take your fitness to the next level

1 November 2024

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FROM Flavio Holstein

Endurance training is one of the best ways to improve your fitness, strengthen your cardiovascular system and increase your general resilience. In contrast to pure strength training, endurance training promotes the body's ability to perform continuously over a longer period of time. And that Rowing machine is ideal for this - it combines an effective full-body workout with an intensive cardiovascular workout.

In this article you will find out why Endurance training is so effective on the rowing machine, how to optimise your training and what you should pay attention to in order to maintain your progress in the long term. You'll also find a video below with our expert Britta showing you how to complete a structured 15-minute endurance workout.

Why is endurance training so important?

Endurance training has many positive effects on the body. It improves your heart's ability to pump blood through your body more efficiently, strengthens your lung capacity and increases the oxygen supply to your muscles. This not only makes you fitter, but also increases your general performance in everyday life. Regular endurance training can also reduce the risk of cardiovascular disease, stabilise blood pressure and strengthen the immune system.
Another advantage of endurance training on the rowing machine is the even strain on many large muscle groups. Legs, back, arms and torso are stressed with every stroke. This makes the training particularly effective, as it not only promotes endurance, but also strengthens the muscles at the same time.

Man with towel and water bottle after training in a living room with rowing machine.

How to organise your endurance training on the rowing machine

To get the most out of your endurance training, a mixture of regular sessions and more intensive intervals makes sense. Here are some tips on how to make your training varied and effective.

  1. Warm up: Before you start the actual workout, you should warm up on the rowing machine for at least 3 minutes. Start with a light resistance and a calm, steady pace to prepare your body for the workout ahead. This improves blood flow to the muscles and helps to prevent injuries.
  2. Uniform load: During endurance training, it is important to maintain a constant intensity. Set the resistance so that you can maintain an even load over the entire duration of the workout. A moderate intensity, where you can still speak in short sentences, is ideal for improving basic endurance.
  3. Install intervals: For an extra challenge, you can Interval training into your endurance training. Alternate between intensive phases and short recovery phases. An example would be 2 minutes of intensive rowing followed by 1 minute of easy rowing. This alternation helps to quickly increase your endurance and improve your lactate tolerance.

How to organise your endurance training on the rowing machine

Endurance training on the rowing machine
Our hands-on video with Britta shows you how to do a 15-minute endurance workout on the rowing machine. The workout is divided into three phases: a 3-minute warm-up, a 10-minute main workout and a 2-minute cool-down. Britta will give you valuable tips on the right technique and show you how to keep the load even.

In this video, Britta shows you how to use the Technology clean and complete an efficient workout at the same time. The video is perfect for beginners and advanced users who want to improve their endurance on the rowing machine. It explains how important it is to maintain an even load during the 10 minutes and how you can relax again during the cool-down. The right technique is particularly important for endurance training in order to train efficiently and avoid injuries.
 

How to improve your stamina in the long term

A sustainable build-up of endurance requires regular training and the right balance between exertion and recovery. Here are some important tips for long-term success:

  • Small steps, big successesIncrease the duration and intensity of your training slowly. Start with 15-20 minutes per session and gradually increase the training as your fitness improves. Increasing too quickly can overstrain the body and lead to setbacks.
  • Do not neglect rest periods: Even if you are motivated to exercise every day, the Recreation should not be neglected. Muscle recovery is crucial in order to avoid overtraining and make continuous progress. You can find out more about this in our article "Making the most of rest periods: How to plan your recovery during rowing training".
  • Pay attention to your pulseA heart rate monitor can help you stay in the right intensity zone. The aim is to train in the aerobic zone (around 70-80 % of your maximum heart rate) to increase your endurance. You can find out more about the correct heart rate and its importance for training in our article "Calculating your maximum heart rate and training optimally".
What's more, the rowing machine allows you to train in any weather, whether in summer or winter. You can train at home at any time, making the rowing machine a flexible companion for your training programme. Endurance training makes

Test yourself: Is endurance training on the rowing machine right for you?

Are you still unsure whether a rowing machine is suitable for your endurance training? Then take our interactive quiz now and find out how well training on a rowing machine fits in with your fitness goals and whether it's the right choice for you!

Conclusion: Endurance training on the rowing machine - your path to better fitness

Endurance training on the rowing machine is an effective and versatile way to increase your physical fitness. Whether you want to improve your basic endurance, complete targeted interval training sessions or simply get fitter in everyday life, the rowing machine offers you the perfect combination of full-body training and intensive cardiovascular exercise.
With the right training, regular sessions and a balanced combination of exertion and recovery, you will soon be making noticeable progress. And the best thing is: thanks to the integrated training functions of modern rowing machines such as the AUGLETICS Eight Style you can optimise your training to suit your needs.

About the author

Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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