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Calorie consumption when rowing: Effective training for your goals

22 January 2025

FROM Lars Wichert

Rowing is not only one of the most versatile, but also one of the most efficient sports when it comes to calorie consumption. This full-body workout combines strength and endurance training in one fluid movement and activates up to 85 % of muscle. Whether you want to lose weight or simply improve your fitness, rowing is the ideal companion. But how effective is it really? Let's look at the facts and figures.

How many calories do you burn when rowing?

The calories burned when rowing depend on various factors: your body weight, the intensity of the training and the duration. Here are some examples of calories burned per hour:

60 kg person: approx. 400-500 calories at a moderate pace, up to 700 calories with intensive exercise.
70 kg person: approx. 450-600 calories at a moderate pace, up to 800 calories with intensive exercise.
80 kg person: approx. 500-700 calories at a moderate pace, up to 900 calories with intensive exercise.

The more intensity and resistance you use, the more calories you burn. Interval training, in which you alternate between intensive phases and active recovery, is particularly effective. Here you can further increase your energy consumption.

Definition of moderate and intensive rowing training

The distinction between moderate and intensive rowing training is based on the intensity of the physical exertion, measured by parameters such as heart rate, subjective effort and wattage. To illustrate the difference between moderate and intensive exertion, I will show you the characteristic values of the differences in exertion below.

1. moderate rowing training

Definition:

Moderate rowing training is in a range that increases the heart rate and breathing rate, but is still perceived as pleasant. You can still talk, but not sing. The ranges given are for a 40-year-old person with rowing experience between beginner and advanced. The more experienced and trained you are, the more the moderate load can be increased.

Heart rate range:

65-75 % of the maximum heart rate (MHF).
- The maximum heart rate can be calculated using the rule of thumb:

220 - Age = MHF

Example: For a 40-year-old person, the range is 117-135 beats per minute.

Perception of stress (Borg scale from 6-20):

11-13 ("fairly easy to somewhat strenuous").

Features of moderate training:

Focus on endurance and fat burning.
Suitable for longer sessions of 30-90 minutes.

Example of moderate training:

Rowing with a stroke rate of 18-22 strokes per minute (SPM).
Wattage: 50-65 % of maximum possible power, depending on fitness level.

2. intensive rowing training

Definition:

Intensive rowing training takes you to or above your anaerobic threshold. Your breathing is deep and fast, and longer conversations are not possible. The training requires a high level of physical and mental effort.

Heart rate range:

75-90 % of the MHF.

Example: For a 40-year-old person, this corresponds to 135-162 beats per minute.

Perception of stress:

15-18 ("strenuous to very strenuous").

Characteristics of intensive training:

Higher calorie consumption and more intensive stimulation of the muscles.
Improved anaerobic capacity and strength endurance.
Can be performed in shorter intervals (15-30 minutes).

Example of intensive training:

Interval training with 2 minutes of high intensity (SPM: 26-36, close to the maximum possible power) and 1 minute of recovery.
Wattage: 70-90 % of maximum power.

How to optimally control the load

1. heart rate measurement:

Use a chest strap or smartwatch for precise monitoring.
Be careful not to stay above 85 % of the MHF for more than 20-30 minutes during intensive sessions to avoid overload.

2. subjective perception of stress (RPE):

The Rate of Perceived Exertion (RPE) is a practical method of subjectively assessing your exertion without using technical aids.

3. power values (wattage):

Many modern rowing machines, such as the AUGLETICS Eight Style, display the power in watts. This allows you to precisely control your intensity.

4. calorie comparison with other sports

How does rowing compare to other popular sports? Here is an overview:

Compared to many other sports, rowing offers excellent calorie burning. It is also easy on the joints and activates more muscle groups than cycling or running. This makes rowing particularly versatile and sustainable.

5. how long do I have to row to burn a pizza?

Have you ever wondered how long you need to train to "work off" certain foods? Rowing is an extremely effective way to burn calories, but again, it depends on the intensity and duration of the workout. Let's take an example that many people are familiar with - a Margherita pizza. At around 800 calories, it's a typical meal that can quickly pack on the pounds. To make up for this amount of calories by rowing, you would have to exercise at a moderate intensity (approx. 500 calories per hour) for around 1 hour and 36 minutes.

But it's not just pizza that is interesting, but also other everyday "calorie bombs":

Chocolate bar (approx. 250 kcal): With about 30 minutes of moderate rowing, you can equalise the calorie value of a chocolate bar. If you train more intensively, this time can even be reduced.
Burger with fries (approx. 1,000 kcal): For a classic fast food meal, you would have to row for around 2 hours to burn off the calories.
Latte macchiato with syrup (approx. 200 kcal): Just 20 to 25 minutes of rowing at moderate intensity can be enough.

These comparisons illustrate how quickly calories accumulate and how important it is to find a balance between diet and exercise. However, this does not mean that you have to give up your favourite dishes. Instead, you can enjoy them more consciously and balance them out with targeted training sessions. Rowing makes it easy for you, because the high efficiency of this sport helps you achieve your goals faster.

The time factor also plays a role: Do you only have 30 minutes? No problem! Even short, intensive training sessions, such as interval training, can help burn excess calories and improve your stamina.

6. calorie consumption and weight loss: What you should know

Calorie consumption is an important factor for losing weight, but the way you organise your calorie deficit is just as important. A deficit occurs when you burn more calories than you consume. This is particularly effective with rowing, as you activate a large number of muscles in a short period of time and burn calories at the same time.

To lose 1kg of fat, you need to cut back on around 7,000 calories. This may seem like a lot at first, but with a calorie deficit of 500 to 1,000 calories per day, you can lose 0.5 to 1 kg per week - a pace that is considered sustainable and healthy. Rowing helps you to achieve this deficit without overloading your body. This is because it combines intensive training with a low risk of overuse injuries to joints and tendons.

But what does a healthy combination of diet and exercise look like? Here are some tips:

Healthy nutrition as a basis: Focus on whole foods such as vegetables, fruit, lean protein and wholemeal products. Avoid empty calories from sugar and highly processed foods.
Frequency and intensity of training: Plan 3 to 5 rowing sessions per week. Vary between moderate training and more intensive intervals to burn calories and build muscle at the same time.
Long-term perspective: Losing weight is not a short-term solution. With regular rowing, you not only lose fat, but also build muscle, which increases your basal metabolic rate in the long term.

Rowing is an ideal choice, especially for beginners who are struggling with excess weight. The low impact is easy on the joints, while the high calorie consumption helps to achieve visible results quickly. Combined with a balanced diet, you can achieve your goals in a healthy and sustainable way.

Remember: the path to weight loss is not a punishment, but an opportunity to do something good for your body and your health. With rowing, you have a sport that is both fun and incredibly effective.

7. rowing with the AUGLETICS Eight Style as a sustainable solution for weight management

Rowing machine

AUGLETICS Eight Style

2.790,00 EUR

The AUGLETICS Eight Style is not only an innovative Rowing machinebut a real companion on your way to your dream figure. What makes this device so special? Firstly, it gives you the opportunity to control your training in a targeted manner and keep track of your performance at all times. The integrated Virtual Coach not only gives you technical feedback, but also motivates you to surpass your personal best.

Thanks to the clear visualisation of your calorie consumption on the display, you can see how much energy you burn during your training at any time. This helps you to keep an eye on your progress and achieve your calorie deficit in a targeted manner.

Another highlight of the AUGLETICS Eight Style is the ability to access entertainment directly on the screen. While you train, you can stream your favourite series or listen to music, which makes training more entertaining. This makes it easier to keep going for longer sessions - ideal if you want to burn a lot of calories.

Last but not least, the device is perfect for use in your home thanks to its whisper-quiet magnetic brake and compact, foldable design. It takes up little space, doesn't disturb your flatmates or neighbours and is easy to stow away after training. This allows you to seamlessly integrate rowing training into your everyday life without any additional hurdles.

Is the rowing machine right for you?

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8 Conclusion: Calorie consumption when rowing

Rowing is one of the most effective ways to burn calories and train your entire body at the same time. It combines endurance and strength training, is easy on the joints and offers a high calorie burn that is comparable or even superior to other sports. Whether you want to lose weight, stay fit or just have fun exercising - rowing is the perfect choice. Start today and discover for yourself how rowing can change your life!

Start now with the AUGLETICS Virtual Coach and discover how smart training can revolutionise your fitness!

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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ZURÜCK ZUR ÜBERSICHT

Calorie consumption when rowing: Effective training for your goals

How many calories do you burn when rowing?

Definition of moderate and intensive rowing training

1. moderate rowing training

2. intensive rowing training

How to optimally control the load

4. calorie comparison with other sports

5. how long do I have to row to burn a pizza?

6. calorie consumption and weight loss: What you should know

7. rowing with the AUGLETICS Eight Style as a sustainable solution for weight management

Rowing machine

Is the rowing machine right for you?

8 Conclusion: Calorie consumption when rowing

About the author

Lars Wichert

ZURÜCK ZUR ÜBERSICHT

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