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Interval training on the rowing machine: how to take your fitness to the next level

7 November 2024

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FROM Flavio Holstein

Interval training on the Rowing machine is a powerful and efficient method of improving your fitness in a targeted manner. The mixture of intensive exertion phases and short recovery phases makes the training varied and enables rapid progress in strength, endurance and mental resilience. In this article, you will find out how interval training on the rowing machine works and why it is an ideal method for achieving your sporting goals.

Why interval training on the rowing machine is so effective

The rowing machine is a full-body exercise machine that works over 85 % of the muscles. During the rowing stroke, the legs, torso, back and arms work in harmony, which increases calorie consumption and at the same time promotes strength and endurance. Interval training on the rowing machine revs up the metabolism thanks to the rapid changes between exertion and recovery and ensures that the body continues to burn calories even after the workout - an effect known as the "afterburn effect".

A scientific analysis by Dr Roland Nebel, published by CME Fachverlag, shows that interval training can significantly improve VO2max (the maximum oxygen uptake), which strengthens endurance and the cardiovascular system. In their analysis, the authors state that the training is particularly beneficial for people with low basic fitness, as it enables a rapid improvement in oxygen utilisation in the body and allows the cardiovascular system to work more efficiently. Those interested can download the study view here.

What your interval training on the rowing machine could look like

Interval training on the Rowing machine is versatile and can be adapted to any fitness level. Here are some options:

 

  1. Time-based intervalsA tried and tested format that challenges the body. Row at maximum intensity for one minute and then allow yourself one minute at a moderate pace to recover. Repeat this 5-10 times. This workout is effective for increasing heart rate and improving endurance and strength.
  1. Route-based intervalsChoose a distance of 500 metres and row it at full speed, followed by a two-minute recovery phase at a slow pace. This method improves endurance and is particularly suitable for covering distances more efficiently.
  2. Individual programmesOn modern rowing machines such as the AUGLETICS Eight Style, you can design programmes according to your own needs. For example, with an 8-minute warm-up, followed by 3×500 metre sprints on increased resistance and a final cool-down. The pre-installed programmes and the option to flexibly adapt intervals make training exciting and dynamic.

person trains on the AUGLETICS Eight Style rowing machine with predefined training programme.

Interval training with Britta: your companion for 30 minutes of power

A special highlight for all fans of interval training is the video workout with Britta, our AUGLETICS trainer and former competitive athlete.

In her video, Britta guides you through a 30-minute interval programme in which you use different resistances and experience an effective workout. The programme starts with a 10-minute warm-up, followed by 3×2 minutes of intense exercise with two minutes of active recovery each time. Britta gives helpful technique tips and shows you how to adjust the resistance to get the most out of your workout.
Britta also demonstrates the versatile functions of the AUGLETICS Eight Style rowing machine - you can create individual workouts or choose from pre-saved programmes. Watch the video and let Britta motivate you to integrate interval training into your daily training routine.

Endurance training with the AUGLETICS Eight Style

The AUGLETICS Eight Style is the ideal device for interval training and supports you with its sophisticated functions to optimise your training:
 

  • Virtual coachThe integrated virtual coach gives you feedback on your technique during training and motivates you to improve your rowing stroke. The coach helps you to maintain your technique and push yourself, especially during intensive intervals.
  • Virtual routes and full screen modeThe virtual route option of the AUGLETICS Eight Style allows you to organise your training on changing routes that are updated every week. If you want to focus on the route, simply switch to full-screen mode - perfect for fully immersing yourself in your training.
  • Quiet and space-saving: The compact design makes it easy to fold up and stow away, making it ideal for training at home.
  • Flexible interval designThe customisation of intervals allows you to easily implement training methods such as time or distance intervals. Whether for endurance or intensive strength intervals - the AUGLETICS Eight Style is the perfect addition for dynamic workouts.

AUGLETICS Eight Style
AUGLETICS Eight Style rowing machine with display for interactive home training

2.790,00 EUR

More info

Is interval training on the rowing machine right for you? Find out with our quiz!

If you're curious whether interval training on the rowing machine is right for you, take our quiz now! It will help you to find out whether rowing and interval training can ideally support your sporting goals and how you can make the most of it. AUGLETICS Eight Style for a maximised training experience. Test yourself and discover how well interval training can be integrated into your everyday life.

Conclusion: Interval training on the rowing machine for maximum success

Interval training on the Rowing machine is one of the best ways to build endurance and strength quickly and effectively. The alternation between intensive and moderate phases makes training exciting and challenges the body in a variety of ways. The AUGLETICS Eight Style offers you the perfect support with functions such as the virtual coach, changing routes and customised interval options.
 
Whether you want to lose weight, improve your fitness or simply get fitter - interval training on the Rowing machine helps you achieve your goals faster. With training that is specifically tailored to your needs, you will get the most out of every workout and reach new fitness heights.

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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